4 DAY WEEK EXERCISE
UPPER 1
SETS
REPS
REST
NOTES
DUMBELL BENCH
4
8
2-3 MIN
USE LEG DRIVE, KEEP ELBOWS AT 45 DEGREE ANGLE, SQUEEZE AT THE TOP
PULL UPS
3
10
2-4 MIN
WIDER GRIP THAN SHOULDER WIDTH, FOCUS ON PULLING WITH YOUR BACK INSTEAD OF ARMS
TRICEP EXTENSION
3
15
1-2 MIN
KEEP UPPER ARM LOCKED IN PLACE, MOVE THROUGH THE FOREARMS, FOCUS ON POSTURE AND LOCKING OUT ARMS
MACHINE ROW
3
15
2-3 MIN
PULL TWOARDS HIP, CONTRACT THE MUSCLES IN YOUR BACK
EGYPTIAN LATERAL RAISES
3
15
1-2 MIN
WORK INLINE WITH THE SHOULDER, CONTROL THE ECCENTRIC
CABLE CURL
3
15
1-2 MIN
WORK INLINE WITH THE CABLE PATH
DUMBELL SHRUGS
2
20
1-2 MIN
OPTIONAL, DONT ROUND SHOULDERS KEEP LINEAR PATH
4 DAY WEEK EXERCISE
LOWER 1
SETS
REPS
REST
NOTES
LEG PRESS
4
8
3 MIN
HAVE FEET ANGLE ALIGNED WITH THE PATH OF YOUR LEGS, THINK OF PUSHING THROUGH THE MACHINE
LEG EXTENSION
3
12
2-4 MIN
CONTROL THE ECENTRIC, FOCUS ON LOCKING OUT LEGS
DUMBELL RDL
3
15
2-4 MIN
MAINTAIN STRAIGHT BACK AND GOOD POSTURE, STAY WITHIN RANGE OF MOTION
HIP ABDUCTION
3
15
2-3 MIN
MAINTAIN RANGE OF MOTION
CALF RAISE MACHINE
3
15
1-2 MIN
CONTROL THE ECCENTRIC, FOCUS ON PUSHING QUALITY REPS
CHOICE OF AB WORK
3
15
30 SEC
REGARDLESS OF CHOICE, MAKE IT DIFFICULT
4 DAY WEEK EXERCISE
UPPER 2
SETS
REPS
REST
NOTES
MACHINE SHOULDER PRESS
3
12
2-3 MIN
WORK INLINE WITH THE SOULDERS, CONTROL ECCENTRIC TO MINIMIZE INJURY
LAT PULLDOWN
3
12
2-3 MIN
MAINTAIN GOOD PUSTURE, PULL BACK FOCUSING ON THE LATS
INCLINE DUMBELL PRESS
3
15
1-2 MIN
KEEP ELBOWS AT 45 DEGREE ANGLE, SQUEEZE AT THE TOP
FACE PULL
3
15
1-2 MIN
PULL TWOARDS THE TOP OF YOUR HEAD, ENAGING YOUR BACK
CHEST PEC FLY
3
15
2-3 MIN
SIT AT THE EDGE OF YOUR SEAT AND LEAN BACK WITH GOOD POSTURE, SQUEEZE PECS WHILE ARMS ARE STRAIGHT
HAMMER CURL
3
15
2-3 MIN
MINIMIZE CHEATING, MOVE ONLY THROUGH YOUR FORARMS
WRIST CURL
2
20
1-2 MIN
CONTROL THE ECCENTRIC, FOCUS ON THE CONTRACTION
4 DAY WEEK EXERCISE
LOWER 2
SETS
REPS
REST
NOTES
HACK SQUAT MACHINE
4
8
3-5 MIN
HIT DEPTH, FOCUS ON KNEE FLEXION, HAVE FEET ANGLE ALIGNED WITH THE PATH OF YOUR LEGS
LEG CURL
3
12
2-4 MIN
CONTROL THE ECCENTRIC, FOCUS ON MUSCLE CONTRACTION
UNILATERAL LEG PRESS
3
15
2-4 MIN
HAVE FEET ANGLE ALIGNED WITH THE PATH OF YOUR LEGS, THINK OF PUSHING THROUGH THE MACHINE
BACK EXTENSION
3
15
2-3 MIN
MINIMIZE LOWER BACK FATIGUE, FOCUS ON FORM
CALF RAISE MACHINE
3
15
1-2 MIN
CONTROL THE ECCENTRIC, FOCUS ON PUSHING QUALITY REPS
CHOICE OF AB WORK
3
15
30 SEC
REGARDLESS OF CHOICE, MAKE IT DIFFICULT