Workout Plan
Upper: Bench Overload (Twice a week) - Approx time 1hr 30 min
- 15-20 sets of bench
- Start with warm-up weight (ex: 135lbs) for 20-30 reps
- Keep increasing weight each set as you're able up to weight where max rep is between 5-7
- Example: Set 1: 135lbs, Set 2: 225lbs, Set 3: 315lbs Set 4: 350lbs Set 5: 375lbs Set 6: 400lbs
- At max weight (in example 400lbs) stay at that weight for as many sets as possible (Ex 400lbs x 3 sets)
- Now begin decreasing the weight by 10-20lbs until you're back to 135lbs
- Next go to incline and repeat above process. Alternative incline and decline days
- You can also switch from bench to dumbbell presses using same method of light to max, stay at max, decrease weight until starting weight.
Upper: Bicep & Tricep (Twice a Week): Approx time 1 hr 30 min
- *Each set work light to heavy with reps no higher than 15 using increase in weight to keep in 15 rep range.
- 3-4 sets Bicep Hammer Curls
- 3-4 sets Tricep rope pushdowns
- 3-4 set Bicep Preacher Curls
- 3-4 set Dumbbell tricep extension - Pronated grip
- 3-4 set sitting dumbbell curls
- 3-4 set overhead rope extension
Lower: Abs, Shoulder, Traps: (Once a Week) - Approx time 1 hr 50 min
- *Each set work light to heavy with reps no higher than 15 using increase in weight to keep in 15 rep range.
- 4 sets Hanging Leg Raises - Fully extended legs straight. If unable to at first, tucked legs to finish.
- 4 sets shoulder press (dumbell or machine)
- 4 sets crunches
- 4 sets trap dumbell raises (shoulder shrugs while holding dumbells)
- 4 sets of lat pull downs (machine) in front to chest and behind head to back of neck alternating
- 3 sets of ab twists
- 3 sets calf raises
Lower: Power Legs (Once a week) 1 hr 30 min
- 3-4 sets of hacksquat or standard squats using same pyramid method of light to heavy and back down
- 3-4 sets of leg press
- 3-4 sets of calf raises
- 3-4 sets of inner thigh press
- 3-4 sets of outer thigh press
- 3-4 sets of seated leg curls
- 3-4 sets of lying leg curls
Lower: Cardio & Legs (Once a week) - 1 hr 45 min
- Stairmaster 15-30 minutes
- 3-4 sets of calf raises
- Assault Bike 20 Minutes
- 3-4 sets of hack squats
- 3-4 sets of vertical leg press