Article Index

Page 10 of 12

 

Training 4
      Week 1-2 Week 3-4 Week 5-6 Week 7-8-9-10  
Day Muscle Group Exercise Set x Reps Set x Reps Set x Reps Set x Reps Recovery Time
A PECTORALS FLAT BENCH 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A PECTORALS CROSS CABLE ON INCLINED BENCH 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A LAT PULLEY 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A LAT TRACTION LAT MACHINE 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
A ABDOMINALS CRUNCH 5 X MAX 5 X MAX 5 X MAX 5 X MAX 60
B LEGS CALF STANDING 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B LEGS CALF SITTING 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B LEGS LEG CURL 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B LEGS CURL 1 LEG 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B LEGS SQUAT 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
B LEGS LEG EXTENSION 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
B LUMBARS LUMBARS 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
B ABDOMINALS REVERSE CRUNCH 5 X MAX 5 X MAX 5 X MAX 5 X MAX 60
C SHOULDER SLOW BEHIND 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C SHOULDER LATERAL OPENING 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C SHOULDER REVERSE PECTORAL 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
C BICEPS ROCKER STANDING 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
C BICEPS INCLINED BENCH 6-12-24 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 60
C TRICEPS TRICEPS 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C TRICEPS PULLEY 6-12-24-6 6-12-24-6-12 6-12-24-6-12-24 6-12-24-6-12-24-6 60
C ABDOMINALS INCLINED BENCH 5 X MAX 5 X MAX 5 X MAX 5 X MAX 60