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Wake UP Muscles 2
DAY 1
Warm up
Back, Triceps & lower back
No Exercise Sets Reps Method
1 Pull ups 2 max Normal
2 Dumbbell Rows 2 15-20 Sets
Rest Time between sets: 45secs
DAY 2
Warm up
Chest, Biceps & Abs
DAY 3
Warm up
(Legs & Calves)
No Exercise Sets Reps Method
1 Dread mill or Bike 1 10min Normal
2 Leg extensions & leg curls 2 20 Sets
Rest Time between sets: 60-120secs
(Legs & Calves)
DAY 4
Warm up
Shoulders, Traps & Abs
Different Methods
1. The Single Body Part Superset
This is the typical type of Superset where you use two different
exercises for the same body part. An example of this doing a pulldown
for the back then immediately doing a seated cable row for the back.
The benefit of this is to hit somewhat different fibers of the muscle from
different angles but without giving the body part time to recover from
the first exercise. This forces the body part to work that much harder to
complete the second exercise.
For example:
You do 1 set of Seated Cable Rows and immediately 1 set of Bent over
barbell row.
This is 1 set, you must do 4 sets of this.
2.Normal sets
You do 1 set and you rest for a specific time and then you do the next
set, until you finish the exercise.