Beruflich Dokumente
Kultur Dokumente
Legs
Sets 3 2 2 4
Reps * 4 to 6 4 to 6 6 6 to 8
James
Richard
Incline Barbell Bench Press Flat Dumbbell Bench Press Decline Barbell Bench Press
Forearms
Sets 3 3 1 2 2
Reps * 4 to 6 4 to 6 4 to 6 6 to 8 6 to 8
Barbell Rows "V"-Bar Pull-downs Pull-ups (add weight if needed) Seated Cable Rows Deadlifts
(these are powerlifting style dead lifts)
Sets 2 2 2 1 2 1
Reps * 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6
Traps
Sets
Reps *
Military Barbell Press (In front) Standing Side Lateral Dumbbell Raises
Triceps
3 2 2 2 2 1
4 to 6 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6
Lying Tricep Extensions Cable Push-downs One Arm Dumbbell Overhead Extensions Wednesday
Biceps
Sets 2 2 1 2 2
Reps * 4 to 6 4 to 6 4 to 6 12 to 15 8 to 10
Saturday
Back Sets Reps * 2 2 2 2 50 4 to 6 4 to 6 6 to 8 6 to 8
James
Richard
Pull-ups
(As many sets as it takes to do 50)
Military Barbell Press Seated Dumbbell Press Standing Side Lateral Dumbbell Raises
Traps
Sets Reps * 3 4 to 6 1 4 to 6 2 4 to 6 3 4 to 6
Sets Reps * 4 4 to 6 2 4 to 6 2 4 to 6 2 1 4 to 6 4 to 6
(Palms facing in at bottom of the movement and rotated forward at the top.)
Flat Barbell Bench Press Incline Dumbbell Bench Press Dips Wednesday
Biceps
Sets Reps * 3 4 to 6 2 4 to 6 2 4 to 6
Sets Reps * 3 4 to 6 2 4 to 6 2 2 1 4 to 6 4 to 6 4 to 6
Lying Tricep Extensions One Arm Dumbbell Overhead Extensions Cable Push-downs
Saturday
Shoulders
Standing Front Dumbbell Raises Millitary Barbell Press Standing Side Lateral Dumbbell Raises
Triceps
Sets 3 2 2 3 2 1
Reps * 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6
James
Richard
Cable Push-downs Lying Tricep Extensions One Arm Dumbbell Overhead Extensions Sunday
Legs
Sets 4 2 3 4
Reps * 4 to 6 4 to 6 4 to 6 6 to 8
Sets 3 2 2 1 2 2
Reps * 4 to 6 4 to 6 4 to 6 4 to 6 10 to 12 6 to 8
Incline Barbell Bench Press Flat Dumbbell Bench Press Decline Dumbbell Bench Press
Traps
Sets 3 2 2 2 2
Reps * 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6
Sets 2 2 2 2 2
Reps * 4 to 6 4 to 6 4 to 6 10 to 12 8 to 10
Saturday
Biceps
Sets 2 2 1 3 2 2
Reps * 4 to 6 4 to 6 4 to 6 4 to 6 10 to 12 6 to 8
James
Richard
Military Barbell Press Standing Side Lateral Dumbbell Raises Seated Bent-over Rear Lateral Raises
Calves
Sets 3 2 2 4
Reps * 4 to 6 4 to 6 4 to 6 6 to 8
Sets 3 2 2 2
Reps * 4 to 6 4 to 6 4 to 6 4 to 6
Sets 3 2 2 3
Reps * 4 to 6 4 to 6 4 to 6 4 to 6
Sets 3 3 1 2 2
Reps * 4 to 6 4 to 6 4 to 6 12 to 15 8 to 10
Saturday
Back
Sets Reps * 2 4 to 6 2 4 to 6 1 4 to 6 2 4 to 6 2 4 to 6
James
Richard
Flat Barbell Bench Press Incline Dumbbell Bench Press Dips Monday
Biceps and Triceps
Sets Reps * 3 4 to 6 3 4 to 6 1 4 to 6
Straight Bar Curls Cable Push-downs Alternating Dumbbell Curls Lying Tricep Extensions Hammer Curls Cable Push-downs Behind the Back Tuesday
Legs
Sets Reps * 2 4 to 6 2 4 to 6 2 4 to 6 2 4 to 6 2 4 to 6 2 4 to 6
Sets Reps * 4 4 to 6 2 4 to 6 2 4 to 6 2 2 4 to 6 4 to 6
Military Barbell Press Seated Dumbbell Press Standing Side Lateral Dumbbell Raises
Forearms
Sets Reps * 3 4 to 6 2 4 to 6 2 4 to 6 2 2 6 to 8 6 to 8
Saturday
Chest
Incline Dumbbell Bench Press Flat Dumbbell Bench Press Decline Barbell Bench Press
Abs
Sets 3 2 2 2 2
Reps * 4 to 6 4 to 6 4 to 6 10 to 12 6 to 8
James
Richard
Sets 2 2 1 3
Reps * 4 to 6 4 to 6 4 to 6 10 to 12
Sets 3 2 2 1 2 2
Reps * 4 to 6 4 to 6 4 to 6 4 to 6 6 to 8 6 to 8
Sets
Reps *
3 2 2 3 2 1
4 to 6 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6
Lying Tricep Extensions Cable Push-downs One Arm Dumbbell Overhead Extensions Wednesday
Back
Pull-Ups (Weighted if necessary) Seated Cable Rows Lat Pull Downs Barbell Rows
Traps
Sets 2 2 2 2 3
Reps * 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6
Barbell Shrugs