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Added weight used.

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Leonard Excoffier
2024-06-02 23:48:19 -04:00
parent 89be5bbef7
commit cc29112b93
1 changed files with 79 additions and 49 deletions
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README.md
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@@ -3,134 +3,164 @@
## Day 1 - Chest and Back ## Day 1 - Chest and Back
1. Flat Barbell Bench Press 1. Flat Barbell Bench Press
- Sets: 4 - Sets: 4
- Weight: 135 lb
- Reps:
2. Unilateral Underhand Machine Lat Pulldown 2. Unilateral Underhand Machine Lat Pulldown
- Sets: 4 - Sets: 4
- Weight: 75 lb
- Reps:
3. Incline Machine Chest Press 3. Incline Machine Chest Press
- Sets: 4 - Sets: 4
- Weight: 60 lb
- Reps:
4. Unilateral Neutral Machine Row 4. Unilateral Neutral Machine Row
- Sets: 3 - Sets: 3
- Weight: 60 lb
- Reps:
5. Machine Chest Fly 5. Machine Chest Fly
- Sets: 3 - Sets: 3
- Weight: 100 lb
- Reps:
6. Overhand Machine Rows 6. Overhand Machine Rows
- Sets: 2 - Sets: 2
- Weight: 90 lb
- Reps:
## Day 2 - Legs, Shoulders, Abs and Forearms ## Day 2 - Legs, Shoulders, Abs and Forearms
1. A Quad Focused Exercice 1. Barbell Back Squats
- Sets: 3 - Sets: 3
- Weight: 135
- Reps:
2. Romanian Deadlift 2. Barbell Romanian Deadlift
- Sets: 3 - Sets: 3
- Weight: 185 lb
- Reps:
3. Machine Lateral Raises 3. Machine Lateral Raises
- Sets: 4 - Sets: 4
- Weight: 20 lb
- Reps:
4. Machine Rear-delt Fly 4. Machine Rear-delt Fly
- Sets: 3 - Sets: 3
- Weight: 100 lb
- Reps:
5. Cable Crunches 5. Cable Crunches
- Sets: 3 - Sets: 3
- Weight:
- Reps:
6. Sulek Curls 6. Sulek Curls
- Sets: 3 - Sets: 3
- Weight: 57.5 lb
- Reps:
## Day 3 - Triceps and Biceps ## Day 3 - Triceps and Biceps
1. Lying Overhead Cable Triceps Extensions (15°) (Pin 20) 1. Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
- Sets: 4 - Sets: 4
- Weight: 50 lb
- Reps:
2. Machine Preacher Curls 2. Machine Preacher Curls
- Sets: 4 - Sets: 4
- Weight: 50 lb
- Reps:
3. V-Bar Standing Triceps Extensions 3. V-Bar Standing Triceps Extensions
- Sets: 3 - Sets: 3
- Weight: 57.5 lb
- Reps:
4. Seated Rotation Curls (60°) 4. Seated Rotation Curls (60°)
- Sets: 3 - Sets: 3
- Weight: 25 lb
- Reps:
5. Close Grip Smith Machine Press 5. Close Grip Smith Machine Press
- Sets: 3 - Sets: 3
- Weight: 135 lb
- Reps:
6. Standing Cross-Body Hammer Curls 6. Standing Cross-Body Hammer Curls
- Sets: 3 - Sets: 3
- Weight: 57.5 lb
- Reps:
## Day 4 - Rest ## Day 4 - Rest
## Day 5 - Back, Chest and Abs ## Day 5 - Back, Chest and Abs
1. Barbell Row / Pull-ups 1. Barbell Row / Pull-ups
- Sets: 4 - Sets: 4
- Weight: 135 lb
- Reps:
2. Incline Machine Chest Press 2. Incline Machine Chest Press
- Sets: 4 - Sets: 4
- Weight: 60 lb
- Reps:
3. Unilateral Underhand Machine Lat Pulldown 3. Unilateral Underhand Machine Lat Pulldown
- Sets: 4 - Sets: 4
- Weight: 75 lb
- Reps:
4. Machine Chest Fly 4. Machine Chest Fly
- Sets: 3 - Sets: 3
- Weight: 100 lb
- Reps:
5. Unilateral Neutral Machine Row 5. Unilateral Neutral Machine Row
- Sets: 3 - Sets: 3
- Weight: 135 lb
- Reps:
6. Cable Crunches 6. Cable Crunches
- Sets: 2 - Sets: 2
- Weight:
- Reps:
## Day 6 - Shoulders, Triceps, Biceps and Forearms ## Day 6 - Shoulders, Triceps, Biceps and Forearms
1. Standing Bar Overhead Press 1. Standing Bar Overhead Press
- Sets: 4 - Sets: 4
- Weight: 95 lb
- Reps:
2. Machine Lateral Raises 2. Machine Lateral Raises
- Sets: 4 - Sets: 4
- Weight: 20 lb
- Reps:
3. Machine Rear-delt Fly 3. Machine Rear-delt Fly
- Sets: 3 - Sets: 3
- Weight: 100 lb
- Reps:
4. Lying Overhead Cable Triceps Extensions (15°) (Pin 20) 4. Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
- Sets: 3 - Sets: 3
- Weight: 50 lb
- Reps:
5. Machine Preacher Curls 5. Machine Preacher Curls
- Sets: 3 - Sets: 3
- Weight: 50 lb
- Reps:
6. Sulek Curls 6. Sulek Curls
- Sets: 3 - Sets: 3
- Weight: 57.5 lb
- Reps:
## Day 7 - Rest ## Day 7 - Rest