193 lines
2.9 KiB
Markdown
193 lines
2.9 KiB
Markdown
# Current Program
|
|
|
|
## Day 1 - Chest and Back
|
|
|
|
1. Incline Barbell Bench Press
|
|
- Sets: 4
|
|
- Weight: 135 lb
|
|
- Reps:
|
|
|
|
2. Unilateral Underhand Machine Lat Pulldown
|
|
- Sets: 4
|
|
- Weight: 75 lb
|
|
- Reps:
|
|
|
|
3. Incline Machine Chest Press
|
|
- Sets: 4
|
|
- Weight: 60 lb
|
|
- Reps:
|
|
|
|
4. Unilateral Neutral Machine Row
|
|
- Sets: 3
|
|
- Weight: 60 lb
|
|
- Reps:
|
|
|
|
5. Machine Chest Fly
|
|
- Sets: 3
|
|
- Weight: 100 lb
|
|
- Reps:
|
|
|
|
6. Overhand Machine Rows
|
|
- Sets: 2
|
|
- Weight: 90 lb
|
|
- Reps:
|
|
|
|
## Day 2 - Legs, Shoulders, Abs and Forearms
|
|
|
|
1. Leg Press (Low feet)
|
|
- Sets: 3
|
|
- Weight: 270 lb
|
|
- Reps:
|
|
|
|
2. Barbell Romanian Deadlift
|
|
- Sets: 3
|
|
- Weight: 185 lb
|
|
- Reps:
|
|
|
|
3. Machine Lateral Raises
|
|
- Sets: 4
|
|
- Weight: 20 lb
|
|
- Reps:
|
|
|
|
4. Machine Rear-delt Fly
|
|
- Sets: 3
|
|
- Weight: 100 lb
|
|
- Reps:
|
|
|
|
5. Cable Crunches
|
|
- Sets: 3
|
|
- Weight:
|
|
- Reps:
|
|
|
|
6. Sulek Curls
|
|
- Sets: 3
|
|
- Weight: 57.5 lb
|
|
- Reps:
|
|
|
|
## Day 3 - Triceps and Biceps
|
|
|
|
1. Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
|
|
- Sets: 4
|
|
- Weight: 50 lb
|
|
- Reps:
|
|
|
|
2. Machine Preacher Curls
|
|
- Sets: 4
|
|
- Weight: 50 lb
|
|
- Reps:
|
|
|
|
3. V-Bar Standing Triceps Extensions
|
|
- Sets: 3
|
|
- Weight: 57.5 lb
|
|
- Reps:
|
|
|
|
4. Seated Rotation Curls (60°)
|
|
- Sets: 3
|
|
- Weight: 25 lb
|
|
- Reps:
|
|
|
|
5. Close Grip Smith Machine Press
|
|
- Sets: 3
|
|
- Weight: 135 lb
|
|
- Reps:
|
|
|
|
6. Standing Cross-Body Hammer Curls
|
|
- Sets: 3
|
|
- Weight: 57.5 lb
|
|
- Reps:
|
|
|
|
## Day 4 - Rest
|
|
|
|
## Day 5 - Back, Chest and Abs
|
|
|
|
1. Barbell Row / Pull-ups
|
|
- Sets: 4
|
|
- Weight: 135 lb
|
|
- Reps:
|
|
|
|
2. Incline Machine Chest Press
|
|
- Sets: 4
|
|
- Weight: 60 lb
|
|
- Reps:
|
|
|
|
3. Unilateral Underhand Machine Lat Pulldown
|
|
- Sets: 4
|
|
- Weight: 75 lb
|
|
- Reps:
|
|
|
|
4. Machine Chest Fly
|
|
- Sets: 3
|
|
- Weight: 100 lb
|
|
- Reps:
|
|
|
|
5. Unilateral Neutral Machine Row
|
|
- Sets: 3
|
|
- Weight: 135 lb
|
|
- Reps:
|
|
|
|
6. Cable Crunches
|
|
- Sets: 2
|
|
- Weight:
|
|
- Reps:
|
|
|
|
## Day 6 - Shoulders, Triceps, Biceps and Forearms
|
|
|
|
1. Standing Bar Overhead Press
|
|
- Sets: 4
|
|
- Weight: 95 lb
|
|
- Reps:
|
|
|
|
2. Machine Lateral Raises
|
|
- Sets: 4
|
|
- Weight: 20 lb
|
|
- Reps:
|
|
|
|
3. Machine Rear-delt Fly
|
|
- Sets: 3
|
|
- Weight: 100 lb
|
|
- Reps:
|
|
|
|
4. Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
|
|
- Sets: 3
|
|
- Weight: 50 lb
|
|
- Reps:
|
|
|
|
5. Machine Preacher Curls
|
|
- Sets: 3
|
|
- Weight: 50 lb
|
|
- Reps:
|
|
|
|
6. Sulek Curls
|
|
- Sets: 3
|
|
- Weight: 57.5 lb
|
|
- Reps:
|
|
|
|
## Day 7 - Rest
|
|
|
|
## Total Volume Summary (For 7 days)
|
|
|
|
- Shoulders: 18
|
|
- Side Delt: 8
|
|
- Rear Delt: 6
|
|
- Front Delt: 4
|
|
|
|
- Back: 20
|
|
- Lats: 14
|
|
- Traps: 6
|
|
|
|
- Arms: 26
|
|
- Triceps: 13
|
|
- Biceps: 13
|
|
|
|
- Chest: 18
|
|
- Upper Chest: 8
|
|
- Mid Chest: 10
|
|
- Lower Chest: 0
|
|
|
|
- Legs: 6
|
|
Quads: 3
|
|
Hams: 3
|
|
|
|
- Other: 8
|
|
- Abs: 5
|
|
- Forearms: 3 |