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Visimpct Printablechart PDF
Visimpct Printablechart PDF
Instructions: Print only the pages you need (to save paper). Here is how to
do that.
Note: I wanted to make it possible for you to just take one piece of paper to
the gym and fold it up and put it in your pocket. Pull it out as needed. After a
while you will most likely remember your routine, but this will be a good
reminder of what to do.
It took serious self-control to keep this low-tech with plain text and no
graphics.
Cheers :)
-Rusty
-1-
Phase I
Day 1: Chest, Shoulders, Triceps
Exercise Sets & Reps Notes
Barbell Bench Press 12, 10, 8, 6, 12-15 pyramid the weight
Flat Bench Dumbbell Flyes 4 sets same weight
Incline Dumbbell Press 3-4 sets same weight
Standing Military Press 12, 10, 8, 6, 12-15 pyramid the weight
Dumbbell Lateral Raise 4 sets same weight
Seated Shoulder Press Machine 3-4 sets same weight
Lying Tricep Extensions 12, 10, 8, 6, 12-15 pyramid the weight
Cable Pressdowns 4 sets same weight
Close Grip Push Ups 3-4 sets same weight
Optional HIIT 15 Minutes 90 sec walk/30 sec sprint
-2-
Phase II
Day 1: Legs, Back, Biceps, Forearms
Exercise Sets & Reps Notes
Deadlifts 5 sets of 5 reps pause between reps
Chin Ups 5 sets 5 reps
Barbell Curls 4-5 sets of 5 reps
Seated Alternate Dumbbell Curls 3-4 sets of 5 reps
Standing Wrist Curls (optional) 3-4 sets of 5 reps
HIIT 15 Minutes 60 sec walk/30 sec sprint
-3-
Phase III
Day 1:Chest, Back, Abs
Exercise Sets & Reps Notes
Bench Press 5-6 sets of 2-4 reps ample rest between sets
Incline Dumbbell Press 5-6 sets of 2-4 reps to failure
One Arm Dumbbell Rows 5-6 sets of 2-4 reps
Chin Ups 5-6 sets of 5 reps
Planks 3 sets of 2 minutes
Renegade Rows 4-5 sets of 2-4 reps
HIIT 15-20 minutes 60 sec walk/30-60 sec sprint
Steady State Cardio 10-30 minutes slow jog or fast walk pace
-4-
Phase I (Upper Body Specialization)
Day 1: Chest, Shoulders, Triceps, Abs
Exercise Sets & Reps Notes
Barbell Bench Press 12, 10, 8, 6, 12-15 pyramid the weight
Flat Bench Dumbbell Flyes 4 sets same weight
Incline Dumbbell Press 3-4 sets same weight
Standing Military Press 12, 10, 8, 6, 12-15 pyramid the weight
Dumbbell Lateral Raise 4 sets same weight
Seated Shoulder Press Machine 3-4 sets same weight
Lying Tricep Extensions 12, 10, 8, 6, 12-15 pyramid the weight
Cable Pressdowns 4 sets same weight
Hanging Leg Raises 4 sets to failure
Ab Wheel 4 sets to failure
HIIT 15 Minutes 90 sec walk/30 sec sprint
-5-
Phase II (Upper Body Specialization)
Day 1: Back, Biceps, Forearms
Exercise Sets & Reps Notes
Cable Rows 5 sets of 5 reps
Chin Ups 5 sets 5 reps
Barbell Curls 4-5 sets of 5 reps
Seated Alternate Dumbbell Curls 3-4 sets of 5 reps
Standing Wrist Curls (optional) 3-4 sets of 5 reps
HIIT 15 Minutes 60 sec walk/30 sec sprint
-6-