Workout Program PDF

12/3/2019 Workout Program
Personalised Workout
This Workout plan is designed to span over a seven day week you can take your rest days at any time during the
seven day period. Hitting each muscle group once per week allows the appropriate amount of time for full recovery
and growth of the muscle group. When selecting the weight to use for each exercise choose the heaviest weight
you can lift that allows you to complete the number of repetitions listed.
All the best and good luck! Train hard!
Note: Your sets will be displayed in the following format: 20/15/10. The way that this should be performed is - 3
sets of the exercise - rst set at 20 reps, second set at 15 reps, and third set at 10 reps.
Feel free to email support@ulissesworld.com for further clari cation.
Week One
Day One
Workout One
Deadlifts Goblet Squats

Normal Set Normal Set
Hamstrings, Quadriceps Quadriceps
Reps: 15/12/10 Reps: 15/12/10
Watch Video Watch Video
Smith Machine Lunges Ball Leg Curl

on Raised Platform Normal Set
Normal Set Hamstrings
Quadriceps Reps: 15/12
Reps: 15/12/10 Watch Video
Watch Video
Seated Leg Curl Good Morning

https://dedicated.ulissesworld.com/workout-programs/16470
Hamstrings 1/21
Normal Set
Hamstrings
Normal Set
Hamstrings
Hamstrings
Reps: 15/12
Reps: 15/12
Watch Video
Watch Video
Standing Dumbbell Calf Machine Seated Calf

Raise Raise
Calves Calves
Reps: 15/12/10 Reps: 15/12/10
Day Two
Workout One
Incline Smith Machine Dumbbell Press

Press Normal Set
Normal Set Chest
Chest Reps: 15/12/10
Watch Video
Dumbbell Flys on Bench Alternating Floor Press

Chest Chest
Reps: 15/12/10 Reps: 15/12/10
https://dedicated.ulissesworld.com/workout-programs/16470 2/21
Crunches (Legs on Dumbbell Side Bend

Exercise Ball) Normal Set
Normal Set Core Abdominals
Core Abdominals Reps: 25/25
Reps: 25/25 Watch Video
Watch Video
Ball Side Bend Weighted Crunches with

Normal Set Dumbbell
Core Abdominals Normal Set
Reps: 25/25 Core Abdominals, Extreme Abs
Watch Video Reps: 25/25
Watch Video
Upright Rows Barbell Shrugs

Back, Trapezius Trapezius
Reps: 15/15/15 Reps: 15/15/15
Day Three
Workout One
T-Bar Rows Straight Arm Pull Down

Back Back
Reps: 15/12/10 Reps: 15/12/10
Seated Bent Over Rear Alternating Renegade

Delts Row
Back Back
Reps: 15/12/10 Reps: 15/12/10
Preacher Curl with EZ Lying Supine Dumbbell

Bar Curls
Biceps Biceps
Reps: 15/12/10 Reps: 15/12/10
Wide Grip EZ Bar Curls

Normal Set
Biceps
Reps: 15/12/10
Watch Video
Day Four
Workout One
Dumbbell See-Saw Press Lying Front Dumbbell

Normal Set Raise
Shoulders Normal Set
Shoulders
Shoulders
Reps: 12/10
Watch Video
Barbell Shoulder Press Lying Single Arm

Normal Set Dumbbell Extensions
Reps: 12/10 Triceps
Watch Video
Reps: 12/10
Watch Video
Leaning Dip Machine Bodyweight Dips for

Normal Set Triceps
Triceps Normal Set
Reps: 12/10 Triceps
Watch Video
Reps: 12/10
Watch Video
Sumo High Pull Dumbbell Shrug

(Dumbbell or Kettlebell) Normal Set
Normal Set Trapezius
Shoulders, Trapezius Reps: 15/15/15
Watch Video
Reps: 15/15/15
Watch Video
Scissor Kicks Legs on Bench Crunches

Core Abdominals Core Abdominals, Extreme Abs
Reps: 25/25 Reps: 25/25
Russian Twists Crunches (Legs on

(Medicine Ball) Exercise Ball)
Core Abdominals Core Abdominals
Reps: 25/25 Reps: 25/25

Week Two
Day One
Workout One

Reps: 15/12/10 Reps: 15/12/10

Watch Video

Hamstrings 6/21
Normal Set
Hamstrings
Normal Set
Hamstrings
Hamstrings
Reps: 15/12
Reps: 15/12
Watch Video
Watch Video

Raise Raise
Calves Calves
Reps: 15/12/10 Reps: 15/12/10
Day Two
Workout One

Press Normal Set
Normal Set Chest
Watch Video

Chest Chest
Reps: 15/12/10 Reps: 15/12/10

Watch Video

Normal Set Dumbbell
Watch Video

Reps: 15/15/15 Reps: 15/15/15
Day Three
Workout One

Back Back
Reps: 15/12/10 Reps: 15/12/10

Delts Row
Back Back
Reps: 15/12/10 Reps: 15/12/10

Bar Curls
Biceps Biceps
Reps: 15/12/10 Reps: 15/12/10

Normal Set
Biceps
Reps: 15/12/10
Watch Video
Day Four
Workout One

Normal Set Raise
Shoulders
S ou de s
Reps: 12/10
Watch Video

Reps: 12/10 Triceps
Watch Video
Reps: 12/10
Watch Video

Normal Set Triceps
Triceps Normal Set
Reps: 12/10 Triceps
Watch Video
Reps: 12/10
Watch Video

Watch Video
Reps: 15/15/15
Watch Video

Reps: 25/25 Reps: 25/25

Reps: 25/25 Reps: 25/25

Week Three
Day One
Workout One

Reps: 15/12/10 Reps: 15/12/10

Watch Video

Hamstrings 11/21
Normal Set
Hamstrings
Normal Set
Hamstrings
Hamstrings
Reps: 15/12
Reps: 15/12
Watch Video
Watch Video

Raise Raise
Calves Calves
Reps: 15/12/10 Reps: 15/12/10
Day Two
Workout One

Press Normal Set
Normal Set Chest
Watch Video

Chest Chest
Reps: 15/12/10 Reps: 15/12/10

Watch Video

Normal Set Dumbbell
Watch Video

Reps: 15/15/15 Reps: 15/15/15
Day Three
Workout One

Back Back
Reps: 15/12/10 Reps: 15/12/10

Delts Row
Back Back
Reps: 15/12/10 Reps: 15/12/10

Bar Curls
Biceps Biceps
Reps: 15/12/10 Reps: 15/12/10

Normal Set
Biceps
Reps: 15/12/10
Watch Video
Day Four
Workout One

Normal Set Raise
Shoulders
Reps: 12/10
Watch Video

Reps: 12/10 Triceps
Watch Video
Reps: 12/10
Watch Video

Normal Set Triceps
Triceps Normal Set
Reps: 12/10 Triceps
Watch Video
Reps: 12/10
Watch Video

Watch Video
Reps: 15/15/15
Watch Video

Reps: 25/25 Reps: 25/25

Reps: 25/25 Reps: 25/25

Week Four
Day One
Workout One

Reps: 15/12/10 Reps: 15/12/10

Watch Video

Hamstrings 16/21
Hamstrings
Normal Set
Normal Set
Hamstrings
Hamstrings
Reps: 15/12
Reps: 15/12
Watch Video
Watch Video

Raise Raise
Calves Calves
Reps: 15/12/10 Reps: 15/12/10
Day Two
Workout One

Press Normal Set
Normal Set Chest
Watch Video

Chest Chest
Reps: 15/12/10 Reps: 15/12/10

Watch Video

Normal Set Dumbbell
Watch Video

Reps: 15/15/15 Reps: 15/15/15
Day Three
Workout One

Back Back
Reps: 15/12/10 Reps: 15/12/10

Delts Row
Back Back
Reps: 15/12/10 Reps: 15/12/10

Bar Curls
Biceps Biceps
Reps: 15/12/10 Reps: 15/12/10

Normal Set
Biceps
Reps: 15/12/10
Watch Video
Day Four
Workout One

Normal Set Raise
Shoulders
Reps: 12/10
Reps: 12/10
Watch Video
Watch Video

Reps: 12/10 Triceps
Watch Video

Normal Set Triceps
Triceps Normal Set
Reps: 12/10 Triceps
Watch Video

Watch Video

Reps: 25/25 Reps: 25/25

Reps: 25/25 Reps: 25/25

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12/3/2019 Workout Program

All the best and good luck! Train hard!

Feel free to email support@ulissesworld.com for further clari cation.

Deadlifts Goblet Squats

Smith Machine Lunges Ball Leg Curl

Seated Leg Curl Good Morning

Standing Dumbbell Calf Machine Seated Calf

Incline Smith Machine Dumbbell Press

Dumbbell Flys on Bench Alternating Floor Press

Crunches (Legs on Dumbbell Side Bend

Ball Side Bend Weighted Crunches with

Upright Rows Barbell Shrugs

T-Bar Rows Straight Arm Pull Down

Seated Bent Over Rear Alternating Renegade

Preacher Curl with EZ Lying Supine Dumbbell

Wide Grip EZ Bar Curls

Dumbbell See-Saw Press Lying Front Dumbbell

Barbell Shoulder Press Lying Single Arm

Leaning Dip Machine Bodyweight Dips for

Sumo High Pull Dumbbell Shrug

Scissor Kicks Legs on Bench Crunches

Watch Video Watch Video

Russian Twists Crunches (Legs on

Reps: 25/25 Reps: 25/25

Deadlifts Goblet Squats

Smith Machine Lunges Ball Leg Curl

Seated Leg Curl Good Morning

Standing Dumbbell Calf Machine Seated Calf

Incline Smith Machine Dumbbell Press

Dumbbell Flys on Bench Alternating Floor Press

Crunches (Legs on Dumbbell Side Bend

Ball Side Bend Weighted Crunches with

Upright Rows Barbell Shrugs

T-Bar Rows Straight Arm Pull Down

Seated Bent Over Rear Alternating Renegade

Preacher Curl with EZ Lying Supine Dumbbell

Wide Grip EZ Bar Curls

Dumbbell See-Saw Press Lying Front Dumbbell

Barbell Shoulder Press Lying Single Arm

Leaning Dip Machine Bodyweight Dips for

Sumo High Pull Dumbbell Shrug

Scissor Kicks Legs on Bench Crunches

Watch Video Watch Video

Russian Twists Crunches (Legs on

Reps: 25/25 Reps: 25/25

Deadlifts Goblet Squats

Smith Machine Lunges Ball Leg Curl

Seated Leg Curl Good Morning

Standing Dumbbell Calf Machine Seated Calf

Incline Smith Machine Dumbbell Press

Dumbbell Flys on Bench Alternating Floor Press

Crunches (Legs on Dumbbell Side Bend

Ball Side Bend Weighted Crunches with

Upright Rows Barbell Shrugs

T-Bar Rows Straight Arm Pull Down

Seated Bent Over Rear Alternating Renegade

Preacher Curl with EZ Lying Supine Dumbbell

Wide Grip EZ Bar Curls

Dumbbell See-Saw Press Lying Front Dumbbell

Barbell Shoulder Press Lying Single Arm

Leaning Dip Machine Bodyweight Dips for

Sumo High Pull Dumbbell Shrug

Scissor Kicks Legs on Bench Crunches