MONDAY/PUSH 1 (HYPERTROPHY)

BB FLAT BENCH PRESS

4 x 8-12

4010

INCLINE DB CHEST PRESS

4 x 8-12

4010

SEATED DB SHOULDER PRESS

4 x 8-12

3010

SIDE DB LATERAL RAISE

3 x 12

2011

CABLE CHEST FLY

3 x 12

2011

FACE PULL

3 X 10-12

2011

TRICEPS PUSH DOWN

4 x 10-12

3012

10 x 12

3012

ABS EXERCISE

TUESDAY/PULL 1 (HYPERTROPHY)
PULL UP

4 x failure

4010

BENTOVER DB ROW

4 x 8-12

4010

BENTOVER BB ROW

3 x 8-12

4010

SEATED CABLE ROW

3 x 10-12

3011

3 x 8-12

4010

4 x 10-12

2012

EZ BB CURLS

4 x 12

3010

SEADTED INCLINE DB CURL

3 x 12

3010

LAT PULL DOWN

BB SHRUG

WEDNESDAY/LEG
SQUAT
LEG PRESS
STIFF LEG DEADLIFT
WALKING LUNGE
LEG CURL

HYPER

HEAVY

4 X 10

5x5

3010

4 x 10-12

4x8

3010

4 x 10

5x6

3010

4x8

3011

4 x 12 bc
3 x 15

LEG EXTENSION

3 x 15

4x8

3011

ABS EXERCISES

10 x 12

10 x 12

3012

THURSDAY

CARDIO

FRIDAY/PUSH 2 HEAVY
INCLINE DB PRESS

4x5

4010

FLAT BB BENCH PRESS

4x5

4010

MILITARY MACHINE PRESS

3x5

3010

SEATED DB SHRUG

4x8

2012

OVERHEAD DB TRICEPS PRESS

4x8

3012

5 x 10

3012

4 x 8, 8, 6, 6

NO TEMPO

4x6

2010

WEIGHTED PULL UP/CHIN UP

4 x failure

2010

CLOSE GRIP LAT PULLDOWN

4x6

2011

STANDING DB CURLS

4x8

3010

DB HAMMER CURLS

3x8

3010

ABS EXERCISE

SATURDAY/PULL 2 HEAVY
CONVENTIONAL DEADLIFT
BENTOVER DB ROW

DB = DUMBBELL (T N)
BB = BARBELL (T N)
NGY TP CHN HYPER V HEAVY THAY I XEN K NHAU TNG TUN. V D: TUN 1: HYPER, TUN

CARDIO ROUTINE (1 TING) NGY TH 5

CHN BT K MY CARDIO NO

HIIT
CHY 30 GIY HT SC
NGH 30 GIY
LP LI CHO 30 PHT

STEADY STATE CARDIO 30 PHT

SAU KHI HON THNH XONG HIIT TH CHUYN SANG MY CHY, CHN TC KHONG 8-10, I B T

LOAD
1 - 2 PHT

22

1 - 2 PHT

10

1 - 2 PHT

24

12

12

23

10

1 - 2 PHT
1 - 2 PHT

1 - 2 PHT
1 - 2 PHT
1 - 2 PHT

1 - 2 PHT

7
12

1 - 2 PHT

16

12

12

12

1 - 2 PHT

30

11

12

10

1 - 2 PHT

30

12

12

12

1 - 2 PHT

43

1 - 2 PHT

2.5

12

12

1 - 2 PHT

25

10

10

95

1 - 2 PHT

27

2-3 PHT

24

2-3 PHT

25

2-3 PHT
2-3 PHT

26

2-3 PHT

20

25

2-3 PHT

2-3 PHT

2-3 PHT

2-3 PHT
2-3 PHT
2-3 PHT
2-3 PHT

G TUN. V D: TUN 1: HYPER, TUN 2: HEAVY

, CHN TC KHONG 8-10, I B TRONG VNG 30 PHT CN LI.

0
0
616
0
0
0
168
0
576
0
0
0
230
0
0
0
0
0
616
0
0
0
168
0
576
0
0
0
230
0
0
0
0
0
768
0
990
0
1080
0
903

0
0
0
102.5
0

900
0
760
0
0
0
0
0
0
0
0
0
0
0
0
0
480
0
375
0
0
0
0
0
480
0
0
0