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  • Don't Shoot Offic - The Deceased

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    Daddy Balls
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    This workout routine splits training over 6 days per week with specific body parts targeted each day. Monday focuses on arms and shoulders with exercises like front deltoid raises, lateral raises, rear deltoid flies, Arnold press, shoulder press, and triceps and biceps exercises. Tuesday targets the back with exercises like one-arm dumbbell rows and pull-ups. Wednesday works the abs, obliques, and legs with pistols squats, leg press, and calf raises. Friday does compound exercises for the full body. Saturday repeats compounds focusing on legs. Recovery walks are scheduled for Thursdays and Sundays.

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    Original Title

    Don’t shoot offic… - The Deceased

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    This workout routine splits training over 6 days per week with specific body parts targeted each day. Monday focuses on arms and shoulders with exercises like front deltoid raises, lateral raises, rear deltoid flies, Arnold press, shoulder press, and triceps and biceps exercises. Tuesday targets the back with exercises like one-arm dumbbell rows and pull-ups. Wednesday works the abs, obliques, and legs with pistols squats, leg press, and calf raises. Friday does compound exercises for the full body. Saturday repeats compounds focusing on legs. Recovery walks are scheduled for Thursdays and Sundays.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    4 views5 pages

    Don't Shoot Offic - The Deceased

    Uploaded by

    Daddy Balls
    This workout routine splits training over 6 days per week with specific body parts targeted each day. Monday focuses on arms and shoulders with exercises like front deltoid raises, lateral raises, rear deltoid flies, Arnold press, shoulder press, and triceps and biceps exercises. Tuesday targets the back with exercises like one-arm dumbbell rows and pull-ups. Wednesday works the abs, obliques, and legs with pistols squats, leg press, and calf raises. Friday does compound exercises for the full body. Saturday repeats compounds focusing on legs. Recovery walks are scheduled for Thursdays and Sundays.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 5

    Workout Routine

    Monday (Arms & Shoulders)


    1 min max between sets

    Shoulders
    Front deltoid raises 12.5kg 12 reps | 4 sets

    Lateral raises 12.5kg 12 reps | 4 sets

    Rear deltoid flies 12.5kg 12 reps | 4 sets

    Arnold press 12.5kg 12 reps | 4 sets (-2 drop


    set)

    Shoulder press 15kg


    10 reps | 3 sets

    Cable lateral raise 20kg


    8 reps | 4 sets (superset)
    Triceps

    Rope pull down 61kg (7th plate) 12 reps | 2 sets 8 reps | 2


    sets

    Straight bar 54kg 12 reps | 4 sets


    pushdown

    Workout Routine 1
    Barbell skull crusher 20kg [14 reps | 4 sets]

    Biceps
    Dumbbell curls 15kg 12 reps | 3 sets

    Barbell bicep curls 25kg 12 reps | 3 set (-2 drop


    set)

    Supinated cable curls 30kg 12 reps | 3 sets (-2 drop


    set)

    Hammer curls 15kg 12 reps | 2 sets

    Tuesday (Back)
    1 min max between sets

    Laterals
    One arm dumbbell 15kg 8 reps | 4 sets
    row

    Seated pull down 50kg 14 reps | 4 sets

    Straight-arm pull 30kg 12 reps | 3 sets


    down

    Pull Ups (bodyweight) 10 reps | 3 sets (-2 drop


    set)

    Middle
    Face pulls 54kg (+2 superset) 12 reps | 2 sets & 8 reps |
    2 sets

    Supinated barbell row 20kg 14 reps | 2 sets

    Workout Routine 2
    Incline dumbbell row 7.5kg 12 reps | 2 sets

    Seated cable row (est) 14 reps | 3 sets

    Shoulder shrugs 15kgs 12 reps | 3 sets

    Lower Back
    Deadlift 40kg 8 reps | 2 sets

    Bent-over barbell row 30kg 8 reps | 3 sets

    Wednesday (Abdominals and Legs)


    1 min max between sets

    Abs
    Crunch machine (est) 20 reps | 3 sets

    Plank hold (bodyweight) 1 rep | 2 sets (1m30s /


    rep)

    Obliques
    Side plank w/ 12.5kg 2 reps | 4 sets (45s / rep)
    dumbbell

    Serratus Anterior
    Scapula push up (bodyweight) 20 reps | 5 sets

    Quads and Glutes


    Pistol squat (bodyweight) 4 reps | 4 sets

    Workout Routine 3
    Leg press 120kg 12 reps | 4 sets (+10kg superset)

    Front barbell squat 35kg 8 reps | 2 sets

    Barbell lunge 25kg 8 reps | 2 sets

    Smith machine squat 40kg 12 reps | 4 sets

    Calf
    (remember to stretch before workout - you don’t want massive calves)

    Weighted calf raises 30kg 20 reps | 4 sets

    Seated weighted calf 30kg 20 reps | 4 sets


    raises

    Thursday (Rest and Recovery)

    Treadmill walk (bodyweight) 1 rep | 2 sets (250 Cal /


    set)

    Friday (Compounds)
    Arms, shoulders, chest & back
    Pull up (bodyweight) 10 reps | 2 sets

    Push up (bodyweight) 12 reps | 3 sets (-2 drop


    set)

    Workout Routine 4
    Diamond push up (bodyweight) 12 reps | 3 sets (-2 drop
    set)

    Pseudo planche push (bodyweight) 12 reps | 3 sets (-2 drop


    up set)

    Bench press 15kg 8 reps | 3 sets (+5


    superset)

    Dips (bodyweight) 12 reps | 3 sets (-2 drop


    set)

    Saturday (Compounds)
    Leg press 150kg 14 reps | 2 sets

    Front barbell squat 30kg 14 reps | 2 sets

    Sand bag lunges (est) 12 reps | 2 sets

    Sunday (Rest and Recovery)


    Treadmill walk (bodyweight) 1 rep | 2 sets (250 Cal /
    set)

    Workout Routine 5

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