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    michelle
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    The document outlines a 5-day full body workout program. It provides exercises for each day with sets and reps outlined for 4 weeks. Reps are prescribed to decrease each week (12-15, 9-11, 6-8, 3-5) with different failure techniques used on the last set of each week. Rest times and supersetting options are also described based on the training goal of strength vs fat loss.

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    The document outlines a 5-day full body workout program. It provides exercises for each day with sets and reps outlined for 4 weeks. Reps are prescribed to decrease each week (12-15, 9-11, 6-8, 3-5) with different failure techniques used on the last set of each week. Rest times and supersetting options are also described based on the training goal of strength vs fat loss.

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    © All Rights Reserved
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    16 views3 pages

    Shortcut To Size Full-Body

    Uploaded by

    michelle
    The document outlines a 5-day full body workout program. It provides exercises for each day with sets and reps outlined for 4 weeks. Reps are prescribed to decrease each week (12-15, 9-11, 6-8, 3-5) with different failure techniques used on the last set of each week. Rest times and supersetting options are also described based on the training goal of strength vs fat loss.

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    © All Rights Reserved
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    of 3

    Sets Reps Wk 1 Reps wk 2 Reps Wk 3 Reps Wk 4

    Day 1

    Bench Press 3 12-15* 9-11* 6-8^ 3-5^

    Reverse-Grip Bench Press 2-3 12-15* 9-11* 6-8^ 3-5^

    Incline Flye 2-3 12-15* 9-11* 6-8^ 3-5^

    Cable Crossover 2-3 12-15* 9-11* 6-8^ 3-5^

    Reverse-Grip Pulldown 2-3 12-15* 9-11* 6-8^ 3-5^

    Deadlift 2-3 12-15* 9-11* 6-8^ 3-5^

    Dumbbell Upright Row 2-3 12-15* 9-11* 6-8^ 3-5^

    Behind-The-Back Barbell Shrug 2-3 12-15* 9-11* 6-8^ 3-5^

    ‘Standing Calf Raise 2-3 12-15* 9-11* 6-8^ 3-5^

    Seated Calf Raise 2-3 12-15* 9-11* 6-8^ 3-5^

    Dumbbell Kickback 2-3 12-15* 9-11* 6-8^ 3-5^

    Behind-The-Back Cable Curl 2-3 12-15* 9-11* 6-8^ 3-5^

    Barbell Wrist Curl 2-3 12-15* 9-11* 6-8^ 3-5^

    Rope Crunch 2-3 12-15* 9-11* 6-8^ 3-5^

    Day 2

    Bent-Over Barbell Row 3 12-15* 9-11* 6-8^ 3-5^

    Wide-Grip Pulldown 2-3 12-15* 9-11* 6-8^ 3-5^

    Standing Pulldown 2-3 12-15* 9-11* 6-8^ 3-5^

    Straight-Arm Pulldown 2-3 12-15* 9-11* 6-8^ 3-5^

    Dumbbell Bench Press 2-3 12-15* 9-11* 6-8^ 3-5^

    Step-Up 2-3 12-15* 9-11* 6-8^ 3-5^

    Dumbbell Rear Delt Flye 2-3 12-15* 9-11* 6-8^ 3-5^

    Prone Incline Dumbbell Shrug 2-3 12-15* 9-11* 6-8^ 3-5^

    Cable Toe Raise 2 12-15* 9-11* 6-8^ 3-5^

    Dumbbell Overhead Triceps Extension 2-3 12-15* 9-11* 6-8^ 3-5^

    Dumbbell Concentration Curt 2-3 12-15* 9-11* 6-8^ 3-5^

    Dumbbell Reverse Wrist Curt 2-3 12-15* 9-11* 6-8^ 3-5^

    Hip Thrust 2-3 12-15* 9-11* 6-8^ 3-5^

    Crunch 2-3 12-15* 9-11* 6-8^ 3-5^


    Day 3

    Dumbbell Shoulder Press 3 12-15* 9-11* 6-8^ 3-5^

    Dumbbell Lateral Raise 2-3 12-15* 9-11* 6-8^ 3-5^

    Cable Front Raise 2-3 12-15* 9-11* 6-8^ 3-5^

    Cable Rear Delt Flye 2-3 12-15* 9-11* 6-8^ 3-5^

    Dumbbell Shrug 2-3 12-15* 9-11* 6-8^ 3-5^

    Straight-Arm Pushdown 2-3 12-15* 9-11* 6-8^ 3-5^

    Dumbbell Row 2-3 12-15* 9-11* 6-8^ 3-5^

    Walking Lunge 2-3 12-15* 9-11* 6-8^ 3-5^

    Leg Press Calf Raise 2-3 12-15* 9-11* 6-8^ 3-5^

    Low-Pulley Cable Crossover 2-3 12-15* 9-11* 6-8^ 3-5^

    Close-Grip Bench Press 2-3 12-15* 9-11* 6-8^ 3-5^

    Preacher Curl 2-3 12-15* 9-11* 6-8^ 3-5^

    Dumbbell Wrist Curt 2-3 12-15* 9-11* 6-8^ 3-5^

    Cable Woodchopper 2-3 12-15* 9-11* 6-8^ 3-5^

    Day 4

    Triceps Pressdown 3 12-15* 9-11* 6-8^ 3-5^

    Lying Triceps Extension 2-3 12-15* 9-11* 6-8^ 3-5^

    Cable Overhead Triceps Ext 2-3 12-15* 9-11* 6-8^ 3-5^

    Barbell Curl 3 12-15* 9-11* 6-8^ 3-5^

    Incline Dumbbell Curt 2-3 12-15* 9-11* 6-8^ 3-5^

    High Cable Curt 2-3 12-15* 9-11* 6-8^ 3-5^

    Barbell Hack Squat 2-3 12-15* 9-11* 6-8^ 3-5^

    Cable Flye 2-3 12-15* 9-11* 6-8^ 3-5^

    Straight-Arm Pulldown 2-3 12-15* 9-11* 6-8^ 3-5^

    Cable Lateral Raise 2-3 12-15* 9-11* 6-8^ 3-5^

    Cable Shrug 2-3 12-15* 9-11* 6-8^ 3-5^

    One Leg Standing Calf Raise 2-3 12-15* 9-11* 6-8^ 3-5^

    Barbell Reverse Wrist Curl 2-3 12-15* 9-11* 6-8^ 3-5^

    Cable Oblique Pushdown 2-3 12-15* 9-11* 6-8^ 3-5^


    Day 5

    Squat 3 12-15* 9-11* 6-8^ 3-5^

    One-Leg Leg Press 2-3 12-15* 9-11* 6-8^ 3-5^

    Leg Extension 2-3 12-15* 9-11* 6-8^ 3-5^

    Romanian Deadlift 2-3 12-15* 9-11* 6-8^ 3-5^

    lying Leg Curl 2-3 12-15* 9-11* 6-8^ 3-5^

    Incline Dumbbell Press 2-3 12-15* 9-11* 6-8^ 3-5^

    Seated Cable Row 2-3 12-15* 9-11* 6-8^ 3-5^

    Seated Calf Raise 2-3 12-15* 9-11* 6-8^ 3-5^

    Standing Calf Raise 2-3 12-15* 9-11* 6-8^ 3-5^

    Standing Barbell
    Shoulder Press 2-3 12-15* 9-11* 6-8^ 3-5^

    Barbell Shrug 2-3 12-15* 9-11* 6-8^ 3-5^

    Reverse-Grip
    Triceps Pressdown 2-3 12-15* 9-11* 6-8^ 3-5^

    DB Hammer Curl 2-3 12-15* 9-11* 6-8^ 3-5^

    Barbell Behind Back


    Wrist Curl 2-3 12-15* 9-11* 6-8^ 3-5^

    Cable Roundhouse
    Elbow 2-3 12-15* 9-11* 6-8^ 3-5^

    *After reaching failure on the last set, do one more rest-pause set to failure.
    ^ After reaching failure on the last set, do one more drop set to failure

    -If your primary objective is strength, rest 2-3 minutes tops between sets.
    -If fat loss is the goal, rest 1 minute or less between all sets; better yet, superset your exercises.
    -Do the first exercise for the focus muscle group on its own for three straight sets. After that, you can start super setting.

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