myrdycz
Registered
Workout Plan
*
The workout will be split into 4 days:
*
Day 1*– Back and hamstrings
*
Day 2*– Chest and biceps
*
Day 3*– Legs and calves
*
Day 4*– Shoulders and triceps
*
Abs will be done every third day.
*
Abs
Floor crunches 3 sets of 10-12 w/ weight
Leg raises 3 sets of 10-12 w/ weight
Ball crunches 3 sets of 10-12 w/ weight
Twists with heavy body pump bar 3 sets of 50
*
Do as a big superset, exercise to exercise for 3 sets.
*
All exercises will be done in 3 sets unless noted differently.
All rep range goals will 10, 8, 6, again unless noted
differently. Each set you will increase the weight
accordingly to meet the desired rep range goals. The days
can be done consecutively with a day off after day 4 or it
can be split up with day off after day 2.
Good luck!
*
Day 1
*
Back and Hamstrings
*
Back
Deadlifts 4 sets 10,8,6,4
Bent-over rows
Seated cable rows
Pulldowns w/ reverse grip
Straight arm pulldowns
*
Hamstrings
Seated leg curls
Stiff legged deadlifts or standing leg curls
*
*
Day 2
*
Chest and Biceps
*
Chest
Flat bench 4 sets 10, 8, 6, 4
Incline press
Flyes
Cable flyes
Dips 3 sets of 10 or pullovers 3 sets of 10
*
Biceps
Standing barbell curls
Incline curls or preacher curls
Concentration curls or hammer curls
*
Day 3
*
Quads and Calves
*
Quads
Leg press 4 sets, 10, 8, 6, 4
Squats 4 sets, 10, 8, 6, 4
Walking lunges 20 steps total
Leg extensions
*
Calves
Standing calve raises
Seated calves
*
Day 4- Shoulders and Triceps
*
Shoulders
Shoulder press
Side lateral raises 3 sets of 10 same weight
Front lateral raises 3 sets of 10 same weight
Rear lateral machine 3 sets of 10 same weight
Upright rows
Shrugs
*
Triceps
Tricep pushdowns
Headbangers
Reverse bench dips 3 sets of as many as can or French curls 3 sets 10
*
*
Cardio
Start out with 25 minutes of cardio a day. Try to make it intense.
*
The workout will be split into 4 days:
*
Day 1*– Back and hamstrings
*
Day 2*– Chest and biceps
*
Day 3*– Legs and calves
*
Day 4*– Shoulders and triceps
*
Abs will be done every third day.
*
Abs
Floor crunches 3 sets of 10-12 w/ weight
Leg raises 3 sets of 10-12 w/ weight
Ball crunches 3 sets of 10-12 w/ weight
Twists with heavy body pump bar 3 sets of 50
*
Do as a big superset, exercise to exercise for 3 sets.
*
All exercises will be done in 3 sets unless noted differently.
All rep range goals will 10, 8, 6, again unless noted
differently. Each set you will increase the weight
accordingly to meet the desired rep range goals. The days
can be done consecutively with a day off after day 4 or it
can be split up with day off after day 2.
Good luck!
*
Day 1
*
Back and Hamstrings
*
Back
Deadlifts 4 sets 10,8,6,4
Bent-over rows
Seated cable rows
Pulldowns w/ reverse grip
Straight arm pulldowns
*
Hamstrings
Seated leg curls
Stiff legged deadlifts or standing leg curls
*
*
Day 2
*
Chest and Biceps
*
Chest
Flat bench 4 sets 10, 8, 6, 4
Incline press
Flyes
Cable flyes
Dips 3 sets of 10 or pullovers 3 sets of 10
*
Biceps
Standing barbell curls
Incline curls or preacher curls
Concentration curls or hammer curls
*
Day 3
*
Quads and Calves
*
Quads
Leg press 4 sets, 10, 8, 6, 4
Squats 4 sets, 10, 8, 6, 4
Walking lunges 20 steps total
Leg extensions
*
Calves
Standing calve raises
Seated calves
*
Day 4- Shoulders and Triceps
*
Shoulders
Shoulder press
Side lateral raises 3 sets of 10 same weight
Front lateral raises 3 sets of 10 same weight
Rear lateral machine 3 sets of 10 same weight
Upright rows
Shrugs
*
Triceps
Tricep pushdowns
Headbangers
Reverse bench dips 3 sets of as many as can or French curls 3 sets 10
*
*
Cardio
Start out with 25 minutes of cardio a day. Try to make it intense.