WEEK FOUR
MONDAY: LEGS
| |
EXERCISE |
SETS |
REPS |
TEMPO |
REST |
| A |
Barbell Back Squat |
3 |
15 |
4-0-1-0 |
75 sec |
| B1 |
Lying Hamstring Curl |
2 |
15 |
4-0-1-0 |
60 sec |
| B2 |
Walking Lunge |
2 |
15/s |
3-0-1-0 |
60 sec |
| C1 |
Leg Extensions |
2 |
15 |
3-0-1-1 |
60 sec |
| C2 |
Seated Calf Raise |
2 |
15/s |
4-1-1-0 |
60 sec |
TUESDAY: CHEST AND BACK
| |
EXERCISE |
SETS |
REPS |
TEMPO |
REST |
| A |
Barbell Bench Press |
3 |
15 |
4-0-1-0 |
75 sec |
| B1 |
Single Arm Bent-Over Row |
2 |
15 |
3-0-1-0 |
60 sec |
| B2 |
Incline DB Bench Press |
2 |
15 |
3-0-1-0 |
60 sec |
| C1 |
Narrow-Grip Lat Pull Down * |
2 |
15 |
3-0-1-1 |
60 sec |
| C2 |
Parallel Cable Chest Flye |
2 |
15 |
3-0-1-1 |
60 sec |
* Use shoulder-width overhand grip
WEDNESDAY - OFF
THURSDAY: LEGS
| |
EXERCISE |
SETS |
REPS |
TEMPO |
REST |
| A |
Sumo Deadlift |
3 |
15 |
2-0-1-0 |
75 sec |
| B1 |
DB Step Ups |
2 |
15/s |
3-1-1-0 |
60 sec |
| B2 |
Leg Press |
2 |
15 |
3-1-1-0 |
60 sec |
| C1 |
Back Extensions * |
2 |
15 |
3-1-1-0 |
60 sec |
| C2 |
Standing Calf Raises |
2 |
15 |
3-1-1-0 |
60 sec |
* Add weight if necessary
FRIDAY: SHOULERS AND ARMS
| |
EXERCISE |
SETS |
REPS |
TEMPO |
REST |
| A |
Military Press |
3 |
15 |
3-0-1-0 |
75 sec |
| B1 |
EZ Bar Preacher Curl |
2 |
15 |
3-1-1-0 |
60 sec |
| B2 |
Barbell Floor Press |
2 |
15 |
3-1-1-0 |
60 sec |
| C1 |
Decline DB Tricep Extensions |
2 |
15 |
3-0-1-1 |
60 sec |
| C2 |
EZ-Bar Drag Curl |
2 |
15 |
3-0-1-1 |
60 sec |
SATURDAY & SUNDAY: OFF
