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Max OT ft High Carb
by HypertrophyStudent
3 athletes joined
Program Description
> MAX-OT: - Most reps are 4-6 reps and heavy > HIGH CARB: - 10-20*WEIGHT food from glucose (depending on muscle mass and level of activity during the day) >MAX-OT: - Very heavy weights, practice 4-6 reps - Pressure time is from 15-25 seconds -> Mainly uses ATP-CP and Lactic Acid energy systems -> The fuel used is glycogen - -> Suitable for High Carb Glucose. ADVANTAGE: *MAX-OT > Short training session of 45-60 minutes > Use heavy weights, increase nerves and get high *HIGH-CARB > Cheap because you don't need to eat a lot of protein > Suitable for people who exercise a lot and do manual work > Muscles are always bulging and tearing DEFECT: *MAX-OT > Easily injured if practiced carelessly > Easily overtrained, causing mental fatigue, insomnia, and irritability > Therefore, you must pay attention to careful training, good nutrition, and good recovery *HIGH CARB > If you eat more than 1000g of rice, there is a risk of arsenic poisoning > Must eat 2 or more carbohydrate sources of glucose > Micronutrient deficiency if not eating a diverse diet To overcome the disadvantages: > Cardio every day to increase recovery > Flexibility training and loaded stretch > Practice one single set to failure, the remaining sets to near failure with beautiful technique GENERAL NOTES: > Must have 50 warm-up reps in the first exercise > Must have 25 reps to warm up in exercise two > 3 warm ups so you can pause at the top and bottom for 1 second > 1 hardset of full rom until failure -> click -> hold for 3 seconds -> click one last time > Rest time: 90-180s / set or until you feel confident > Practice must end 60 minutes before the first set CARDIO (EXTREMELY IMPORTANT): > Start with incline 0, speed 4, 10 minutes > Increase each day 1-2 inclines, 0.1-0.2 speed, 1-2 minutes > Up to slope 15, 30-60 minutes/session > Don't do too much in the beginning as it will exhaust your mental stamina and risk accumulating fatigue when you're not used to it. > Doing something easy every day is better than trying it for a short time and then giving up > At least 4 cardio sessions per week, including post-workout cardio. STRETCHING (EXTREMELY IMPORTANT): > Stretching helps increase Active ROM (active range of motion) > Indirectly increase muscle, prevent injury > Lower body: Choose horizontal splits / vertical splits > Upper body: Select Human Bridge Supplement should be given priority (you can use it or not): 1. Magnesium Bisglycinate 600mg per day, divided equally after exercise and before bed > Glycine root helps calm nerves and increase recovery > Helps sleep well, increases recovery 2. Creatine 3-5g anytime > Increase strength and muscle swelling 3. D3 >Increases overall health and hormones 4. Omega 3 coq10 4-6 tablets divided equally into meals > Increase cardiovascular endurance > Absorb fat-soluble vitamins 5. B vitamins and Theanine: 1-2v per day at any time > Helps relax and restore nerves
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 01, 2024 06:16
Last Edited
May 13, 2024 08:13
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10