Article Index
Page 7 of 12
| Training 1 | ||||||
| Week 1-2 | Week 3-4 | Week 5-6-7 | ||||
| Day | Muscle Group | Exercise | Set x Reps | Set x Reps | Set x Reps | Recovery Time |
| A | PECTORALS | BENCH | 10-8-6 | 10-8-6-4 | 10-8-6+6+6 | 60 |
| A | PECTORALS | CROSSES CABLE | 12-9-6 | 12-9-6-3 | 12-9-6+6+6 | 60 |
| A | PECTORALS | PEK-DEK CONVERGENT | 10-8-6 | 10-8-6-4 | 10-8-6+6+6 | 60 |
| A | PECTORALS | PECTORAL | 1 X 15 | 1 X 20 | 1 X 30 | 60 |
| A | TRICEPS | PULLEY | 12-9-6 | 12-9-6-3 | 12-9-6+6+6 | 60 |
| A | TRICEPS | PARALLEL | 10-8-6 | 10-8-6-4 | 10-8-6+6+6 | 60 |
| A | TRICEPS | TRICEPS | 1 X 12 | 2 X 10 | 3 X 8 | 60 |
| B | LAT | LAT MACHINE | 12-9-6 | 12-9-6-3 | 12-9-6+6+6 | 60 |
| B | LAT | ROWING | 10-8-6 | 10-8-6-4 | 10-8-6+6+6 | 60 |
| B | LAT | TRACTION ASSISTED | 10-8-6 | 10-8-6-4 | 10-8-6+6+6 | 60 |
| B | LAT | PULLEY | 1 X 15 | 1 X 20 | 2 X 15 | 60 |
| B | BICEPS | CURL MACHINE | 10-8-6 | 10-8-6-4 | 10-8-6+6+6 | 60 |
| B | BICEPS | CURL HANDLEBARS | 10-8-6 | 10-8-6-4 | 10-8-6+6+6 | 60 |
| B | BICEPS | CABLE LOW (R.L.) | 1 X 15 | 2 X 12 | 6+6+6 | 60 |
| C | SHOULDER | SLOW BEHIND | 10-8-6 | 10-8-6-4 | 10-8-6+6+6 | 60 |
| C | SHOULDER | LATERAL OPENING | 10-8-6 | 10-8-6-4 | 10-8-6+6+6 | 60 |
| C | SHOULDER | REVERSE PECTORAL | 10-8-6 | 10-8-6-4 | 10-8-6+6+6 | 60 |
| C | SHOULDER | OPENING AT CABLE LOW (R.L.) | 1 X 15 | 2 X 15 | 6+6+6 | 60 |
| C | LEGS | LEG PRESS | 12-9-6 | 15-12-9-6 | 12-9-6+6+6 | 60 |
| C | LEGS | LEG EXTENSION | 10-8-6 | 12-10-8-6 | 10-8-6+6+6 | 60 |
| C | LEGS | LEG CURL | 12-9-6 | 15-12-9-6 | 12-9-6+6+6 | 60 |
| C | LEGS | CALF (HALF SHOTS) | 2 X 15 | 3 X 15 | 3 X 15+5 | 60 |