Workout Plan #2
Learning, The Right Way!
Click on any workout you are unsure of to see how to perform it correctly.
Legs Cycle
If you appreciate quality, then we are for you.
Light Day
Deadlifts (4x10)
Superset {Single Leg Press (4x12) - Jump Squats (4x12)}
Lying Leg Curl Machine (4x12)
Single Leg Curl (4x12)​
Standing Calf Raise Machine (4x25)
Horizontal Calf Raises (4x25)
Heavy Day
Deadlifts (4x6)
Hack Squats (4x10)
Seated Leg Press (4x10)
Barbell Lunges (4x10)
Superset {Leg Press Calf Raises (4x15) - Toe Jumps (4x20)}
Push Cycle
It never gets easier. You just get stronger!
Light Day
Decline Machine Press (4x12)
Superset {Incline Dumbbell Close Grip Bench Press (4x12) - Dumbbell Incline Fly (4x12)}
Dumbbell Arnold Press (4x12)
Rear Delt Fly Machine (4x12)
Superset {Dumbbell Alternating Front Raise (4x12) - Dumbbell Lateral Raise (4x12)}
Dumbbell Tricep Kickback (4x12)
Heavy Day
Flat Barbell Bench Press (Pyramid [10-6-2-6-10] )
Incline Barbell Bench Press (4x8-10)
Barbell Shoulder Press (4x8)
Seated Free Weight Dip (4x12)
Pull Cycle
Move it or lose it.
Light Day
Machine Lat-Pull Downs (4x15)
Barbell Bent-Over Row [Underhand Grip] (4x12)
Dumbbell Rows (4x12)
T-Bar Row (4x15)
Barbell Curl (4x12)
Superset {Incline Dumbbell Curl (4x12) - Reverse EZ-Bar Curl (4x12)}
Heavy Day
Seated Machine Row (4x8)
T-Bar Row (4x8)
Seated Dumbbell Curls (4x8)
Superset {Hammer Curls (4x10) - Behind the Back Wrist Curls (4xDropset)}
More Info
Supersets: Exercises are to be performed immediately after one another
Take a short 30-60 second rest brake in between sets
4x12: the first number is the amount of sets, second number is the amount of reps
Dropset: do as many reps as it takes for you to fail
Pyramid: start off with a high rep count then drop down to a heavy low rep count then go back up in reps with lighter weight
Make sure to do every exercise with precision and TAKE YOUR TIME!!!