AC/PC-FB_2.0

This routine does not include legs day by itself. Instead, there is a full-body workout day and anterior, posterior split. But you can still strengthen your legs or maintain your muscle mass. Additionally, the daily and weekly volumes are significantly lower than similar programs, but this is compensated for by very high intensity. Thus, volume is reduced to save time, and this program aims to achieve more positive and clear results in terms of mechanical tension and mind-muscle connection also hypertrophy by increasing intensity with low sets and reps.

P.S 1: This workout basically consists of high-effort work sets. Therefore, you must know how to make a work set to achieve gains and benefits. If you have no idea what a work set is or what high intensity and failure mean, please do not follow this program.
P.S 2: You should do warm-up sets before your work sets and warm up your body thoroughly.

Some tips:
1) You should rest for 3,5-5 minutes between compound exercises. However, isolated exercises require less rest time. For example, 2,5-4 minutes.
2) If you feel not truly good or your muscles say “enough,” you should stop and skip the next set. Even move directly to the next exercise.
3) If you feel good that day and think, “I can do it,” you can add 1 more sets of isolated exercises.
4) Some exercises require assistance. If you are working out alone, you need to ask someone for help and support. Rest assured, they will be happy to do so.
5) Heavy reps or sets can be challenging. In such cases, you can use straps, wraps, or a weight belt, etc.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Hack Squat

Bench Press (Barbell)

Pec Deck (Machine)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Abs Crunch (Machine)

Anterior Chain

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Wide Grip Lat Pulldown

Lat Prayer

T-Bar Row

Reverse Pec Deck

Preacher Curl (Machine)

Side Bend (Dumbbell)

Posterior Chain

Squat (Smith Machine)

Sissy Squat

Back Extension (Weighted)

Lying Leg Curl

Dip (Weighted)

Lateral Raise (Cable)

Chin-Up (Weighted)

Face Pull

Full Body

Hammer Strength Incline Press

Hanging Knee Raise

Hammer Strength Lat Back Pulldown

Seated Wide-Grip Row (Cable)

Leg Extension

Nordic Curl

0 reviews for AC/PC-FB_2.0