DAY 5. FULL BODY
CHEST, BACK, LEGS, ABS
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Increase weight every set
Pick a starting weight for the first set of 12
Then increase for the next set of 10
Increase again for the final et of 8
If you cant hit the target reps, lower weight next workout.
Focus on progressive overload each session.
Pick a weight that you can do 8 reps of
Then push for 10 reps
Then push for 12 reps, once you hit 12 up the weight.
Repeat
If you cant do 8 reps, lower the weight until you can.
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Warm up each target muscle before every session
12 reps @50% effort (If your working set is 20kg, warm up with 10kg)
8 reps @60% effort (If your working set is 20kg, warm up with 12kg)
4 reps @70% effort (If your working set is 20kg, warm up with 14kg)
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DB = dumbbell
SA = single arm
SL = single leg
ISO = isolated
drop set = finisher set immediately after working set at a lighter weight
partial reps = 1/3 - 2/3 of full range of motion
superset = 2 exercise performed together, one after the other
EXERCISE 1.
Flat DB Bench Press
SETS: 3 + drop set (-30%)
REPS: 12/10/8 + 8
REST: 90 seconds between sets
ALTERNATIVE EXERCISE:
Deficit Puh-ups
EXERCISE 2.
Weighted Parallel Dips
SETS: 3 + dropset (-30%)
REPS: 12/10/8 + 8
REST: 90 seconds between sets
ALTERNATIVE EXERCISE:
Bench Dip
EXERCISE 3.
(SUPERSET)
Pull-ups
SETS: 3
REPS: 8-12
REST: 20 seconds between sets
ALTERNATIVE EXERCISE:
Chin-ups
EXERCISE 4.
(SUPERSET)
Banded Pull-downs
SETS: 3
REPS: 8-12
REST: 120 seconds between sets
ALTERNATIVE EXERCISE:
DB Pull-over
EXERCISE 5.
SL Romanian Deadlifts (RDL’s)
SETS: 3 + dropset (-30%)
REPS: 12/10/8 + 8
REST: 90 seconds between sets
ALTERNATIVE EXERCISE:
DB Romanian Deadlifts (RDL’s)
EXERCISE 6.
(SUPERSET)
Hanging Leg/Knee Raises
SETS: 3
REPS: 8-12
REST: 20 seconds between sets
ALTERNATIVE EXERCISE:
Lying Leg Raises
EXERCISE 7.
(SUPERSET)
Ab Rollout
SETS: 3
REPS: 8-12
REST: 120 seconds between sets
ALTERNATIVE EXERCISE:
Suitcase Crunches