Training Plan - Valentino

Monday (Home Workout)

Back 4 Exercises 12 Sets
Biceps 3 Exercises 9 Sets

Bent-Over Row w/ Dumbbells

 3 Sets – 10 to 12 Reps (Controlled Movement)
Dumbbell Pullover
 3 Sets – 12 to 15 Reps (Controlled Movement and Maximum Amplitude)
Incline Dumbbell Bench Rows
 3 Sets – 10 to 12 Reps (Complete Stretch and Good Contraction)
Single-Arm Dumbbell Bent-Over Row
 3 Sets – 10 to 12 Reps (Complete Stretch and Good Contraction)
Incline Seated Biceps Curl
 3 Sets – 10 to 12 Reps (Controlled Movement)
Spider Curl + Hammer Curl
 3 Sets – 10 to 12 Reps + 10 to 12 Reps (Superset)

Observations:
 Perform all the exercises with maximum amplitude
 Focus on the progressive overload without affecting the technique
 At least 30 minutes of Cardio
 Tuesday (Gym Workout)
Chest 4 Exercises 12 Sets
Shoulders 3 Exercises 9 Sets
Triceps 3 Exercises 9 Sets

Incline Dumbbell Bench Press

 3 Sets – 8 to 12 Reps (Controlled Movement and Maximum Amplitude)
Seated Chest Press Machine
 3 Sets – 8 to 12 Reps (Controlled Movement and Maximum Amplitude)
Pec-Fly
 3 Sets – 12 to 15 Reps (Stop 2 to 3 Seconds at Peak Contraction)
Crossover
 3 Sets – 12 to 15 Reps (Stop 2 to 3 Seconds at Peak Contraction)
Machine Shoulder Press
 3 Sets – 8 to 12 Reps (Controlled Movement and Maximum Amplitude)
Single-Arm Cable Lateral Raise + Face Pull
 3 Sets – 12 to 15 Reps + 12 to 15 Reps (Superset)
Triceps Rope Pushdown
 3 Sets – 10 to 12 Reps (Controlled Movement)
Cable Overhead Triceps Extension + Cable Triceps Kickbacks
 3 Sets – 12 to 15 Reps + 12 to 15 Reps (Superset)

Observations:
 Perform all the exercises with maximum amplitude
 Focus on the progressive overload without affecting the technique
 At least 30 minutes of Cardio
 Wednesday (Home Workout)
Legs 4 Exercises 12 Sets
ABS 2 Exercises 8 Sets

Bulgarian Split Squat

 3 Sets – 10 + 10 Reps (1 Set = 10 Reps w/ Weight + 10 Reps Without Weights)
Goblet Squat
 3 Sets – 10 to 12 Reps (Controlled Movement)
Stiff
 3 Sets – 10 to 12 Reps (Controlled Movement)
Lunges
 3 Sets – 15 Reps (Controlled Movement)
Sit-Ups + Leg Raises
 3 Sets – 15 Reps + 15 Reps (Superset)

Observations:
 Perform all the exercises with maximum amplitude
 Focus on the progressive overload without affecting the technique
 At least 30 minutes of Cardio
 Thursday (Home Workout)
Chest 3 Exercises 12 Sets
Shoulders 3 Exercises 9 Sets
Triceps 3 Exercises 9 Sets

Incline Dumbbell Bench Flys

 4 Sets – 10 to 12 Reps (Controlled Movement and Maximum Amplitude)
Incline Dumbbell Bench Press
 4 Sets – 8 to 12 Reps (Controlled Movement and Maximum Amplitude)
Dumbbell Bench Press
 4 Sets – 8 to 12 Reps (Controlled Movement and Maximum Amplitude)
Dumbbell Shoulder Press
 3 Sets – 8 to 12 Reps (Controlled Movement and Maximum Amplitude)
Seated Lateral Raises + Frontal Raises
 3 Sets – 12 to 15 Reps + 12 to 15 Reps (Superset)
Dumbbell Skull Crusher
 3 Sets – 10 to 12 Reps (Controlled Movement)
Triceps Extension + Bench Dips
 3 Sets – 12 to 15 Reps + 12 to 15 Reps (Superset)

Observations:
 Perform all the exercises with maximum amplitude
 Focus on the progressive overload without affecting the technique
 At least 30 minutes of Cardio
 Friday (Gym Workout)
Back 4 Exercises 12 Sets
Biceps 3 Exercises 9 Sets

Barbell Bent-Over Row

 3 Sets – 8 to 12 Reps (Controlled Movement)
Seated Cable Row
 3 Sets – 12 to 15 Reps (Complete Stretch and Good Contraction)
Lat Pulldown
 3 Sets – 10 to 12 Reps (Complete Stretch and Good Contraction)
Straight Bar Cable Pullover
 3 Sets – 12 to 15 Reps (Complete Stretch and Good Contraction)
Preacher Curl
 3 Sets – 10 to 12 Reps (Controlled Movement)
Straight Bar Cable Curl + Rope Hammer Curl
 3 Sets – 10 to 12 Reps + 10 to 12 Reps (Superset)
Dumbbell Shrugs
 3 Sets – 10 to 12 Reps (Stop 2 to 3 Seconds at Peak Contraction)

Observations:
 Perform all the exercises with maximum amplitude
 Focus on the progressive overload without affecting the technique
 At least 30 minutes of Cardio
 Saturday (Gym Workout)
Legs 4 Exercises 12 Sets
Calves 2 Exercises 8 Sets

Squat
 3 Sets – 8 to 12 Reps (Controlled Movement)
45º Leg-Press
 3 Sets – 10 to 15 Reps (Controlled Movement and Maximum Amplitude)
Leg Extension
 3 Sets – 15 to 20 Reps (Controlled Movement)
Leg Curl
 3 Sets – 15 to 20 Reps (Controlled Movement)
Seated Calf Raises
 4 Sets – 12 to 15 Reps (Stop 2 to 3 Seconds at Peak Contraction)
Leg-Press Calf Raise
 4 Sets – 12 to 15 Reps (Stop 2 to 3 Seconds at Peak Contraction)

Observations:
 Perform all the exercises with maximum amplitude
 Focus on the progressive overload without affecting the technique
 At least 30 minutes of Cardio