day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
workout legs chest rest back shoulders Arms rest
Arms Chest Back Shoulders Legs Rest Rest
*Alternate workouts with a revision on percentages every second cycle
*abs to be completed on rest days along with any prehab work with focus on plank based exercises
Legs 1 Sets and Rep Weight Rest period Coaching tip
range percentage Back squat 5x8reps 75% 2 mins Stiff leg 5x10reps 60% 1 mins Toe raised on a deadlifts plate Leg press 6 x pyramid Up to 5 reps 1 mins max Hamstring curls 6 x10 Near failure 1mins between Superset paired sets Leg extensions 6x10 Near failure superset Calf raises 8x15 1 mins
Legs 2 Sets and Rep Weight Rest period Coaching tip
range percentage Back squat 8 x 5reps 85% 3mins Dumbbell Stiff 5x10reps 60% 1 mins Toe raised on a leg deadlifts plate Leg press 6 x 10reps 60% 1 mins Hamstring curls 6 x10 Near failure 1mins between Superset paired sets Leg extensions 6x10 Near failure superset Calf raises 8x15 1 mins Chest 1 Sets and Rep Weight Rest period Coaching tip range percentage Flat bench 5x 8reps 75% 2mins dumbbell 5x10reps 60% 1 mins incline press Machine press 6 x 10reps 60% 1 mins Dumbbell 6 x10reps Near failure 1mins between Superset Chest flys paired sets Plate presses 6x10reps Near failure superset Dumbbell 5x10reps 1 mins pullovers
Chest 2 Sets and Rep Weight Rest period Coaching tip
range percentage Incline press 5x8rreps 75% 2mins Dumbbell flat 5x10reps 60% 1 mins press Machine press 6 x 10reps 60% 1 mins Cable Chest flys 6 x10reps Near failure 1mins between Superset paired sets Standing Plate 6x10reps Near failure superset presses Dumbbell 5x10reps 1 mins pullovers
*Optional flat bench of 8x 5reps @85% on chest 2 if focusing on strength
Back 1 Sets and Rep Weight Rest period Coaching tip range percentage deadlift 5x8rreps 75% 2mins Lat pulldown 5x10reps 60% 1 mins Cable row 5x 10reps 60% 1 mins Look up at the top of machine Dumbbell row 6 x10reps Near failure 1mins between Superset paired sets Wide grip 6x10reps Near failure superset barbell row Back hyper 5x10reps 1 mins Slow and extensions controlled
Back 2 Sets and Rep Weight Rest period Coaching tip
range percentage deadlift 8x5rreps 85% 3-4mins Cable row 5x10reps 60% 1 mins Look up at top of machine Lat pulldown 5x 10reps 60% 1 mins Dumbbell row 6 x10reps Near failure 1mins between Superset paired sets Wide grip 6x10reps Near failure superset barbell row Back hyper 5x10reps 1 mins Slow and extensions controlled Shoulders 1 Sets and Rep Weight Rest period Coaching tip range percentage Dumbbell 5x8rreps 75% 2mins Slow progession shoulder press in warm up sets Alternating 5x10reps heavy 1 mins Maintain a front raise fairly strict form Dumbbell 6 x 10reps 1 mins shrugs Dumbbell front 6 x10reps Near failure 1mins between Superset raise paired sets Lateral raises 6x10reps Near failure superset Rear delt fly 5x10reps 1 mins
Shoulders 2 Sets and Rep Weight Rest period Coaching tip
range percentage Military 5x8rreps 75% 3mins when in Slow shoulder press working sets progression in warm up sets Neutral grip 5x10reps 1 mins shoulder press Dumbbell 6 x 10reps 1 mins shrugs Dumbbell front 6 x10reps Near failure 1mins between Superset raise paired sets Lateral raises 6x10reps Near failure superset Rear delt fly 5x10reps 1 mins Arms 1 Sets and Rep Weight Rest period Coaching tip range percentage Alternating 5x20reps 75% 1:30mins dumbbell curls Tricep push 5x10reps 1:30 mins downs Ez bar curls 6 x 10reps 1 mins Single 6 x10reps 1 mins dumbbell over head extensions Rope curls 6x10reps Descending to 1mins between superset failure paired sets Tricep rope 6x10reps superset splits
Arms 2 Sets and Rep Weight Rest period Coaching tip
range percentage Biceps pull ups 5x failure 1:30mins Triceps dips 5xfailure 1:30 mins Alternating 5x 20reps 1:30 mins dumbbell curls Tricep push 5x10reps 1 mins downs Rope curls 6x10reps Descending to 1mins between superset failure paired sets Tricep rope 6x10reps superset splits