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    Badea Sorin
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    8 views1 page

    Blood & Guts

    Uploaded by

    Badea Sorin

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Day 1 – Chest And Biceps:

    Begin with a 10-Minute Warm-Up on the Treadmill.


    Rotator Cuff Warm-Up: 2 Sets x12Reps. Decline Barbell Bench Press: 2 Warm-Up
    Sets x 10-12 Reps, 1 Working Set x 6-8 Reps. Incline Dumbbell Bench Press: 1
    Warm-Up Set x 10-12 Reps, 1 Working Set x 6-8 Reps.
    Dumbbell Flies: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 6-8 Reps. Dumbbell
    Concentration Curl: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 6-8 Reps.
    Barbell Curls: 1 Working Set x 6-8 Reps.

    Day 2 – Back:
    Dumbbell Pullovers: 2 Warm-Up Sets x 10-12 Reps, 1 Working Set x 8-10 Reps.
    V-Bar Pulldown: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps.
    Dumbbell Rows: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps.
    Wide-Grip Rows: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps.
    Barbell Deadlifts: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps.

    Day 3 – Deltoids And Triceps:


    Dumbbell Shoulder Press: 1 Warm-Up Set x 10-12 Reps, 1 Warm-Up Set x 8-10
    Reps, 1 Working Set x 6-8 Reps. Side Lateral Raises: 1 Warm-Up Set x 10-12 Reps,
    1 Working Set x 8-10 Reps. Cable Lateral Raises: 1 Working Set x 6-8 Reps.
    Cable Pushdown: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps.
    Skull Crushers: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps. Seated
    Triceps Press: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps.

    Day 4 – Legs:
    10 Minute Cardio Warm-Up.
    Lower Back Stretch (Knees Bent):
    1 Set x 6 Reps. Lower Back Stretch (Legs Straight): 1 Set x 6 Reps. Hamstring
    Stretch: 1 Set x 6 Reps. Glute Stretch: 1 Set x 6 Reps. Leg Extension: 1 Warm-Up
    Set x 15 Reps, 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 10-12 Reps.
    Leg Press: 2 Warm-Up Sets x 10-12 Reps, 1 Working Set x 10-12 Reps. Hack
    Squat: 2 Warm-Up Sets x 10-12 Reps, 1 Working Set x 10-12 Reps.
    Leg Curl: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 10-12 Reps. Stiff-Legged
    Deadlift: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 10-12 Reps.
    Calf Raises: 1 Working Set x 10-12 Reps, 3 Rest-Pause Sets (1 Set x Failure,
    10-15 Second Pause, **Increase Weight** 1 Set x Failure, 10-15 Second Pause,
    **Increase Weight** 1 Set x Failure).
    Seated Calf Raises: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 6-8 Reps.

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