vlC8LL MA8ASClu Cff Season 1ralnlng

1LAM LCnC

13 Mln CA8ulC posLworkouL each day


Monday Abs ChesL

r SLarL wlLh 3 ab movemenLs (4 seLs of 2023 reps) for example leg llfLs slde bends and ab
machlne
1 lncllne bench press (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
2 llaL press (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
3 ec lly cables or pec deck (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
4 ulps on dlp machlne (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
3 8ack Louchup Wlde grlp asslsLed pullup Machlne (4 seLs 20161210)
6 Shoulder 1ouchup u8 LaLeral 8alses(20161210)
7 1rlcep 1ouchup u8 Cverhead 1rlcep LxLenslons(20161210)


1uesday Calves Cuads

r SLarL wlLh 3 calf movemenLs (4 seLs of 23 reps) for example seaLed calf ralse sLandlng
double leg welghLed calf ralse and slngle leg calf ralses
1 Cuad LxLenLlons (drop seLs 12 12 12 reps 1seL) for example sLarL wlLh 130173lbs and
decrease by 1013 lbs each drop seL 3 drop seLs of 12 reps each for a LoLal of 4 seLs AL1L8nA1L
every oLher week wlLh sLralghL heavy seLs 23201312 reps for 4 seLs
2 Pack SmlLh Machlne C8 free welghL squaLs (4 seLs 20 16 12 10 reps lncreaslng welghL as
you go)
3 Leg press (4 seLs 23 20 1312 reps lncreaslng welghL as you go)
4 Slngle leg quad LxLenslons (3 seLs 13 reps back and forLh each leg wlLhouL sLopplng) for
example use 6380lbs
3 8ack Louchup Wlde grlp asslsLed pullup Machlne (4 seLs 20161210)
6 Shoulder 1ouchup u8 LaLeral 8alses(20161210)
7 1rlcep 1ouchup vbar pushdowns (20161210)



Wednesday Ab8ls 1rls

r SLarL wlLh 3 ab movemenLs (4 seLs of 2023 reps) for example leg llfLs slde bends and ab
machlne
1 Cable curl (4 seLs 23201312 reps lncreaslng welghL as you go) superseL wlLh 1rlcep push
down on Lhe cable (4 seLs23201312 reps lncreaslng welghL as you go) mlnlmal resL ln beLween Lhe
Lwo movemenLs
2 reacher curl (4 seLs 20161210 reps lncreaslng welghL as you go) superseL wlLh 1rlcep
under hand push down on Lhe cable (4 seLs 20161210 reps lncreaslng welghL as you go) mlnlmal
resL ln beLween Lhe Lwo movemenLs
3 AlLernaLlng u8 curl (4 seLs 20161210 reps lncreaslng welghL as you go) superseL wlLh
1rlcep u8 klckbacks (4 seLs 20161210 reps lncreaslng welghL as you go) mlnlmal resL ln beLween
Lhe Lwo movemenLs
4 8ack Louchup Wlde grlp asslsLed pullup Machlne (4 seLs 20161210)
3 Shoulder 1ouchup u8 LaLeral 8alses(20161210)


1hursday Calves Shoulders
r SLarL wlLh 3 calf movemenLs (4 seLs of 23 reps) for example seaLed calf ralse sLandlng
double leg welghLed calf ralse and slngle leg calf ralses
1 u8 laLeral ralses (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
2 SeaLed shoulder press (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
3 lronL ralse (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
4 8ear delL fly (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
3 8ack Louchup Wlde grlp asslsLed pullup Machlne (4 seLs 20161210)
6 1rlcep 1ouchup vbar pushdowns (20161210)


lrlday Abs PamsLrlngs
r SLarL wlLh 3 ab movemenLs (4 seLs of 2023 reps) for example leg llfLs slde bends and ab
machlne
1 SeaLed hamsLrlng curl (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
2 Lylng hamsLrlng curl (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
3 Slngle leg sLandlng ham Curl (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
4 SLlff Leg ueadllfLs (4seLs 20161210)
3 AdducLor machlne 4 seLs 20 reps
6 8ack Louchup Wlde grlp asslsLed pullup Machlne (4 seLs 20161210)
7 Shoulder 1ouchup u8 LaLeral 8alses(20161210)
8 1rlcep 1ouchup u8 Cverhead 1rlcep LxLenslons(20161210)


SaLurday Calves 8ack

r SLarL wlLh 3 calf movemenLs (4 seLs of 23 reps) for example seaLed calf ralse sLandlng
double leg welghLed calf ralse and slngle leg calf ralses
1 Wlde grlp laL ull down (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
2 SeaLed close grlp row (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
3 Close grlp pull downs (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
4 8enL over rows C8 1bar rows (4 seLs 20 16 12 10 reps lncreaslng welghL as you go)
3 Low back hyperexLenslons (4 seLs 20 reps) only a shorL resL beLween seLs Work up Lo uslng a
2343lb plaLe
6 Shoulder 1ouchup u8 LaLeral 8alses(20161210)
7 1rlcep 1ouchup vbar pushdowns (20161210)

Sunday 8LS1