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  • TSPA 6day

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    Jghtyrd Lkjjgh
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    This document outlines a 10-week strength training program targeting the shoulders, traps, abs, triceps, biceps, back, chest, legs, and calves. Each muscle group is trained 2 times per week, with 2-4 sets of 8-15 reps using barbells, dumbbells, or machines. The weight is progressively increased each week to promote strength gains over the course of the program.

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    six pack way

    Original Title

    TSPA 6Day

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    This document outlines a 10-week strength training program targeting the shoulders, traps, abs, triceps, biceps, back, chest, legs, and calves. Each muscle group is trained 2 times per week, with 2-4 sets of 8-15 reps using barbells, dumbbells, or machines. The weight is progressively increased each week to promote strength gains over the course of the program.

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    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    25 views19 pages

    TSPA 6day

    Uploaded by

    Jghtyrd Lkjjgh
    This document outlines a 10-week strength training program targeting the shoulders, traps, abs, triceps, biceps, back, chest, legs, and calves. Each muscle group is trained 2 times per week, with 2-4 sets of 8-15 reps using barbells, dumbbells, or machines. The weight is progressively increased each week to promote strength gains over the course of the program.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 19

    SHOULDERS & TRAPS Week 1 Week 2

    Rest After
    Set Shoulders Set Rep Range Weight Reps Weight

    1st Overhead Barbell Press 3 8 to 12

    2nd Overhead Barbell Press 3 8 to 12

    3rd Overhead Dumbbell Press 2 8 to 12

    4th Overhead Dumbbell Press 2 8 to 12

    5th Dumbbell Lateral Raises 2 8 to 12

    6th Dumbbell Lateral Raises 2 8 to 12

    7th Dumbbell Front Raises 2 8 to 12

    8th Dumbbell Front Raises 4 8 to 12


    Rest After
    Set Traps Set Rep Range Weight Reps Weight

    1st Shrugs 2 12 to 15

    2nd Shrugs 2 12 to 15

    3rd Shrugs 2 12 to 15

    4th Shrugs 2 12 to 15
    Week 3 Week 4 Week 5 Week 6

    Reps Weight Reps Weight Reps Weight Reps Weight Reps

    Reps Weight Reps Weight Reps Weight Reps Weight Reps


    Week 7 Week 8 Week 9 Week 10

    Weight Reps Weight Reps Weight Reps Weight Reps

    Weight Reps Weight Reps Weight Reps Weight Reps


    Tuesday - Abs

    Abs Week 1 Week 2


    Rest After
    Set Abs Set Rep Range Weight Reps Weight

    1st Kneeling Cable Crunches 2 12 to 15

    2nd Kneeling Cable Crunches 2 12 to 15

    3rd Kneeling Cable Crunches 3 12 to 15

    4th Decline Sit-ups 2 8 to 12

    5th Decline Sit-ups 2 8 to 12

    6th Decline Sit-ups 3 8 to 12

    7th Weighted Reverse Crunches 2 8 to 12

    8th Weighted Reverse Crunches done! 8 to 12

    Page 4
    Tuesday - Abs

    Week 3 Week 4 Week 5

    Reps Weight Reps Weight Reps Weight Reps

    Page 5
    Tuesday - Abs

    Week 6 Week 7 Week 8 Week 9

    Weight Reps Weight Reps Weight Reps Weight

    Page 6
    Tuesday - Abs

    Week 10

    Reps Weight Reps

    Page 7
    TRICEPS & BICEPS Week 1 Week 2
    Rest Rep
    Set Triceps After Set Range Weight Reps Weight

    1st Decline Tricep Extensions  2 8 to 12

    2nd Decline Tricep Extensions  3 8 to 12

    3rd Tricep Cable Push Downs 2 8 to 12

    4th Tricep Cable Push Downs 3 8 to 12

    5th Cable Bent-Over Triceps Extensions  2 12 to 14

    6th Cable Bent-Over Triceps Extensions  3 12 to 14


    Rest Rep
    Set Biceps After Set Range Weight Reps Weight

    1st Cable Preacher Curls 2 8 to 12

    2nd Cable Preacher Curls 2 8 to 12

    3rd Straight Barbell Curls 2 8 to 12

    4th Straight Barbell Curls 3 8 to 12

    5th EZ/Curl Bar Curls 2 8 to 12

    6th EZ/Curl Bar Curls 2 8 to 12

    7th Seated Incline Dumbbell Curls 2 8 to 12


    Rest Rep
    Set Brachialis After Set Range Weight Reps Weight

    1st Pinwheel Curls 2 14 to 16


    Week 3 Week 4 Week 5 Week 6 Week 7

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
    Week 8 Week 9 Week 10

    Reps Weight Reps Weight Reps Weight Reps

    Reps Weight Reps Weight Reps Weight Reps

    Reps Weight Reps Weight Reps Weight Reps


    BACK Week 1 Week 2
    Rest Rep
    Set Back After Set Range Weight Reps Weight Reps

    1st Deadlift 3 4 to 6

    2nd Deadlift 3 4 to 6

    3rd Deadlift 3 4 to 6

    4th Seated Cable Rows 2 8 to 12

    5th Seated Cable Rows 2 8 to 12

    6th Unilateral One-arm Dumbbell Rows 2 8 to 12

    7th Unilateral One-arm Dumbbell Rows done! 8 to 12


    Week 3 Week 4 Week 5 Week 6 Week 7

    Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
    Week 8 Week 9 Week 10

    Weight Reps Weight Reps Weight Reps


    CHEST & ABS Week 1 Week 2
    Rest Rep
    Set Chest After Set Range Weight Reps Weight

    1st Flat Barbell Bench Press 2 8 to 12

    2nd Flat Barbell Bench Press 3 8 to 12

    3rd Pec Deck or Cable Crossovers 2 8 to 12

    4th Pec Deck or Cable Crossovers 3 8 to 12

    5th Deep Dips 2 8 to 12

    6th Deep Dips 3 8 to 12

    7th Incline Barbell Bench Press 2 8 to 12

    8th Incline Barbell Bench Press 3 8 to 12


    Rest Rep
    Set Abs After Set Range Weight Reps Weight

    1st Kneeling Cable Crunches 2 12 to 15

    2nd Kneeling Cable Crunches 2 12 to 15

    3rd Kneeling Cable Crunches 3 12 to 15

    4th Decline Sit-ups 2 8 to 12

    5th Decline Sit-ups 3 8 to 12

    6th Weighted Reverse Crunches 2 8 to 12

    7th Weighted Reverse Crunches done! 8 to 12


    Week 3 Week 4 Week 5 Week 6 Week 7

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
    Week 8 Week 9 Week 10

    Reps Weight Reps Weight Reps Weight Reps

    Reps Weight Reps Weight Reps Weight Reps


    LEGS Week 1 Week 2
    Rest Rep
    Set Legs After Set Range Weight Reps Weight Reps

    1st Squats 3 8 to 12

    2nd Squats 3 8 to 12

    3rd Leg Press 3 8 to 12

    4th Stiff Leg Deadlifts 3 6 to 8

    5th Leg Extensions 2 8 to 12

    6th Leg Curls 3 8 to 12


    Rest Rep
    Set Calves After Set Range Weight Reps Weight Reps

    7th Calf Raises 2 8 to 12

    8th Calf Raises done! 8 to 12


    Week 3 Week 4 Week 5 Week 6 Week 7

    Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

    Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
    Week 8 Week 9 Week 10

    Weight Reps Weight Reps Weight Reps

    Weight Reps Weight Reps Weight Reps

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