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    1K views15 pages

    Building Von Moger PDF

    Uploaded by

    Brandon Foley

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 15

    1

    Week 1,3,5 (1-3 min rest)


    Day 1 - Back

    Exercise Reps
    1. Superset: Leverage ISO • 4 sets 10-15 reps
    Row and Cable Pull-over
    2. Machine Low Row • 3 sets 10-12 reps
    3. Leverage High Row • 3 sets 10-12 reps
    4. Close Grip Front Lat • 3 sets 10-12 reps
    Pulldown
    5. One Arm Lat Pulldown • 3 sets 10-12 reps
    6. Hyperextensions • 2 sets 15 reps

    2
    Day 2 – Chest

    1. Butterfly • 3 sets 10-15 reps


    2. Leverage Incline Chest • 3 sets 10-12 reps
    Press
    3. Machine Chest Press • 3 sets 10-12 reps
    4. Dumbbell Flyes • 3 sets 10-12 reps
    5. Incline Dumbbell Press • 3 sets 10-12 reps
    6. Leverage Decline Chest • 3 sets 10-12 reps
    Press

    3
    Day 3 – Quads

    1. Leg Extension • 4 sets 10-15 reps


    2. Seated Leg Press • 4 sets 10-15 reps
    3. Smith Machine Squat • 3 sets 10-15 reps
    4. Single Leg Press • 3 sets 10-15 reps
    5. Leg Press • 3 sets 10-15 reps

    4
    Day 4 – Hamstrings and Calves

    1. Lying Leg Curls • 4 sets 10-15 reps


    2. Dumbbell Stiff Leg Deadlift • 3 sets 10-15 reps
    3. Smith Machine Stiff Leg • 3 sets 10-15 reps
    Deadlift
    4. Leg Press • 3 sets 10-15 reps
    5. Calf Press • 5 sets 10-15 reps
    6. Hip Adductor • 4 sets 10-15 reps

    5
    Day 5 – Arms and Abs

    1. EZ Bar Curl • 4 sets 10-15 reps


    2. Preacher Curl • 3 sets 10-15 reps
    3. Machine Bicep Curl • 3 sets 10-15 reps
    4. Triceps Pushdown • 4 sets 10-15 reps
    5. EZ Bar Skullcrusher • 3 sets 10-15 reps
    6. Machine Triceps Extension • 3 sets 10-15 reps
    7. Triset: • 3 sets 20 reps
    • Bench Leg Raises
    • Bench Leg Pull-in
    • Ab Crunch Machine

    6
    Day 6 – Shoulders and Calves

    1. Machine Shoulder Press • 3 sets 10-15 reps


    2. Lateral Raises • 3 sets 10-15 reps
    3. Standing Dumbbell Press • 3 sets 10-15 reps
    4. Seated Bent Over Rear Delt • 3 sets 10-15 reps
    Raises
    5. Seated Barbell Military • 3 sets
    Press
    6. Seated Calf Raise • 5 sets 10-20 reps

    7
    Day 7 – Rest

    8
    Week 2,4,6
    Day 8 – Back

    1. Wide Grip Lat Pulldown • 4 sets 8-12 reps


    Superset with Elevated • 60-90 seconds rest
    Cable Rows
    2. One-Arm Dumbbell Row • 3 sets 8-12 reps
    • 60-90 seconds rest
    3. T-Bar Row • 3 sets 8-12 reps
    • 60-90 seconds rest
    4. Seated Cable Rows (wide • 3 sets 8-12 reps
    grip) • 60-90 seconds rest
    5. Seated One-Arm Pulley • 2 sets 8-12 reps
    Rows • 60-90 seconds rest
    6. Hyperextensions • 3 sets 8-12 reps
    • 60-90 seconds rest
    9
    Day 9 – Chest

    1. Incline Dumbbell Flyes • 4 sets 8-12 reps


    • 60-90 seconds rest
    2. Leverage Incline Chest • 3 sets 8-12 reps
    Press • 60-90 seconds rest
    3. Straight-Arm Dumbbell • 3 sets 8-12 reps
    Pullover • 60-90 seconds rest
    4. Dumbbell Bench Press • 3 sets 8-12 reps
    • 60-90 seconds rest
    5. Cable Crossover • 2 sets 10 reps
    • 60-90 seconds rest

    10
    Day 10 – Quads, Glutes and Abs

    1. Seated Leg Curl • 4 sets 8-12 reps


    • 60-90 seconds rest
    2. Leg Press (high foot • 3 sets 8-12 reps
    position) • 60-90 seconds rest
    3. Hack Squat (Reverse) • 3 sets 8-12 reps
    • 60-90 seconds rest
    4. Leg Extensions • 3 sets 8-12 reps
    • 60-90 seconds rest
    5. Seated Leg Press • 3 sets 8-12 reps
    • 60-90 seconds rest
    6. Smith Machine Squat • 3 sets 8-12 reps
    • 60-90 seconds rest
    7. Flat Bench Lying Leg Raise • 3 sets 20 reps
    superset with Ab Crunch • 60-90 seconds rest
    Machine

    11
    Day 11 – Shoulders and Calves

    1. Seated Lateral Raises • 3 sets 8-12 reps


    superset with Seated • 60-90 seconds rest
    Dumbbell Press
    2. Standing Dumbbell Upright • 3 sets 8-12 reps
    Row • 60-90 seconds rest
    3. Barbell Front Raise • 3 sets 8-12 reps
    • 60-90 seconds rest
    4. Reverse Machine Flyes • 3 sets 8-12 reps
    • 60-90 seconds rest
    5. Standing Calf Raises • 3 sets 8-12 reps
    • 60-90 seconds rest
    6. Seated Calf Raise • 3 sets 8-12 reps
    • 60-90 seconds rest

    12
    Day 12 – Arms and Abs

    1. Machine Bicep Curl • 3 Sets 8-12 reps


    • 60-90 seconds rest
    2. Rope Pushdowns • 3 sets 8-12 reps
    • 60-90 seconds rest
    3. Seated Dumbbell Curls • 3 sets 8-12 reps
    • 60-90 seconds rest
    4. Triceps Pushdowns (EZ-Bar • 3 sets 8-12 reps
    attachment) • 60-90 seconds rest
    5. Rope Cable Hammer Curls • 3 sets 8-12 reps
    • 60-90 seconds rest
    6. EZ-Bar Skullcrusher • 3 sets 8-12 reps
    • 60-90 seconds rest
    7. Flat Bench Lying Leg Raise • 4 sets 20 reps
    • 60-90 seconds rest

    13
    Day 13 – Rest

    Day 14 – Rest

    14
    15

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