Article Index

 

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