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  • CYCLE

    Uploaded by

    Amr Hussein
    7 views3 pages
    The document outlines a 6 day workout split with exercises, sets, and reps for each day targeting different muscle groups. Day 1 focuses on chest and triceps, Day 2 on legs, Day 3 on back and biceps, Day 4 on shoulders and chest, Day 5 on posterior muscles, and Day 6 again on arms. It includes rest days and post cycle therapy supplements of Cystone and Epifasi after the 6 day split is completed.

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    Program

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    The document outlines a 6 day workout split with exercises, sets, and reps for each day targeting different muscle groups. Day 1 focuses on chest and triceps, Day 2 on legs, Day 3 on back and biceps, Day 4 on shoulders and chest, Day 5 on posterior muscles, and Day 6 again on arms. It includes rest days and post cycle therapy supplements of Cystone and Epifasi after the 6 day split is completed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    7 views3 pages

    CYCLE

    Uploaded by

    Amr Hussein
    The document outlines a 6 day workout split with exercises, sets, and reps for each day targeting different muscle groups. Day 1 focuses on chest and triceps, Day 2 on legs, Day 3 on back and biceps, Day 4 on shoulders and chest, Day 5 on posterior muscles, and Day 6 again on arms. It includes rest days and post cycle therapy supplements of Cystone and Epifasi after the 6 day split is completed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Day 1: chest & triceps

    • Bar at: 12-10-10-8

    • Machine at: 15-12-10 + push ups*failure

    • Dumbbell incline: 12-12-10-8

    • Incline ys: 15-12-10 drop set

    • Dips 5* failure

    • Skull crushes: 12-12-10-8

    • Rope extensions: 15-12-10 drop-set

    Day 2: legs

    • Squats: 12-10-10-8

    • Leg extensions: 15-12-10 cluster set

    • Leg press: 15-12-12 drop-set

    • Prone leg curl + rear kick : 12-12-10-10

    • Adductor + abductor: 15-12-12

    • Seated calf raises: 15-15-15-12

    • Leg press calf raises: 15-12-12-10

    CARDIO

    Day 3: back & biceps

    • barbell underhand rows: 15-12-12-8

    • Lat pulldown: 15-12-10 drop-set

    • Pulley: 15-12-10 drop-set

    • T-bar row: 12-12-10-8 drop-set

    • Low row: 12-10-10-8

    • Rope pulls: 15-12-10 drop-set

    • Barbell curls: 12-12-10-10

    • Preacher curls: 15-12-10 drop set

    • Hammer curls: 12-12-10-8

    REST
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    Day 4: shoulders & chest

    • shoulder press: 12-12-10-8

    • Dumbbell lateral raises: 15-12-10-10

    • Machine lateral raises: 15-12-10 drop-set

    • Incline dumbbell: 12-12-10-8

    • Incline ys + at ys: 15-12-12-10

    • Dips 4* failure

    Day 5: posterior

    • deadlift: 12-8-6-2

    • Hyper extensions: 15-15-12-12

    • Hip thrust: 12-12-10-10

    • Leg curl: 15-12-10 drop-set

    • Abductor: 15-15-12-12

    • Seated calf raises: 15-15-12-12

    • T- bar row: 12-10-10-8

    • Lat pull down: 15-12-10 drop-set

    • Dumbbell pullover: 12-12-10-10

    CARDIO

    Day 6: arms

    • skull crushers: 12-10-10-8

    • Rope extensions: 15-12-10 drop-set

    • V bar push downs: 12-12-10-10

    • Cable kick back: 15-12-10-10

    • Barbell bicep curs: 12-10-10

    • Dumbbell incline curls: 12-12-10-10

    • Preacher curls: 15-12-10 drop-set

    • Hammer curls: 12-12-10-8

    REST 1 min between sets & 5 min between workouts


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    PCT

    Cystone: 1 pill a day

    Epifasi: 10 units a day

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