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  • Opposing Muscle Group Workout

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    Josue Rodriguez
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    This workout program consists of 6 days of strength training split into opposing muscle groups, with one day dedicated to cardio and abs and two rest days. Each day focuses on a different muscle group combination and includes 4-6 exercises performed for 3-5 sets of 10-20 reps. Exercises targeting opposing muscle groups are supersetted for efficiency. Rest periods between sets are only 45 seconds and 90 seconds between exercises to maximize blood flow and muscle growth.

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    This workout program consists of 6 days of strength training split into opposing muscle groups, with one day dedicated to cardio and abs and two rest days. Each day focuses on a different muscle group combination and includes 4-6 exercises performed for 3-5 sets of 10-20 reps. Exercises targeting opposing muscle groups are supersetted for efficiency. Rest periods between sets are only 45 seconds and 90 seconds between exercises to maximize blood flow and muscle growth.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    180 views1 page

    Opposing Muscle Group Workout

    Uploaded by

    Josue Rodriguez
    This workout program consists of 6 days of strength training split into opposing muscle groups, with one day dedicated to cardio and abs and two rest days. Each day focuses on a different muscle group combination and includes 4-6 exercises performed for 3-5 sets of 10-20 reps. Exercises targeting opposing muscle groups are supersetted for efficiency. Rest periods between sets are only 45 seconds and 90 seconds between exercises to maximize blood flow and muscle growth.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    Opposing Muscle Group Workout

    **Warm up with 5 minutes of low impact cardio while keeping heart rate at about 130 beats per minute (very fast walk) the
    treadmill, using the elliptical or stationary bike is fine-COOL DOWN WITH 20 minutes of the same low impact cardio-This is a
    must! Stretch ONLY AFTER WORKOUT NOT BEFORE! Follow stretching diagram. Do 1 set per exercise to complete failure
    while remembering weight is not as important as the pump. I want you to only rest 45 seconds between sets while resting only 90
    seconds between exercises. The purpose of this workout is to pump as much blood as possible into both sides of the muscle to force
    the facia to expand and grow which means bigger muscles! Super set exercises in the same color as each super set is considered one
    set.**

    Day 1: Chest, Back, Calves


    Incline dumbbell presses 5sets 15
    Wide grip pull downs
    Flat dumbbell press 4sets 15
    Rear dumbbell laterals
    Incline dumbbell fly 4sets 10 reps
    Bent over barbell rows reverse grip
    Cable cross overs 3sets 10 reps
    Reverse grip pull downs
    Cable Sweeps 3sets 15 reps
    Standing calve raise 6sets of 30 reps

    Day 2: Hams, Quads


    Leg extension 4sets 20
    Laying leg curl
    Barbell squats 4sets 15 (careful first time/sets)
    Dumbbell stiff deads
    Leg press feet narrow 4sets 15 reps
    Laying dumbbell leg curl
    Walking lunge 3 sets 15 steps each leg (not super set)

    Day 3: Cardio and abs


    40 minutes of low impact cardio while keeping heart rate at about 130 beats per minute
    Decline bench leg lifts 3 sets 30 reps (not super set)
    Incline torso twist 3 sets 30 reps (not super set)
    Bicycle crunch 3 sets 50 reps (not super set)
    Stretch

    Day4: Arms, Calves


    Seated dumbbell curl 4sets 15
    Dumbbell skull Crushers
    Barbell curl 4sets 15
    Reverse grip cable pushdowns
    Hammer Curl 4sets 15
    Rope pushdowns
    Seated calf raise 6 sets of 20

    Day 5:Shoulders, abs


    Seated military press (plate loaded shoulder press) 4sets 15
    Dumbbell side laterals
    Dumbbell front raises 4sets 15
    Close grip grip upright rows
    Dumbbell Arnold press 3sets 15 reps
    Dumbbell shrugs
    Smith machine shrugs (close grip-hands 3 inch apart) 3sets 15 reps
    Floor crunch 4sets 50 reps
    Decline leg lifts 3 sets 30 reps

    Day 6: OFF

    Day 7: OFF

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