Day |
Category |
Set |
Exercise |
Reps |
Rest |
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WORKOUT DAY ONE // Chest, Shoulders, and Triceps Workout |
Tempo: 2-1-2 |
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< FOCUS Set > |
Set 1 |
Bench Press |
10-12 |
30 sec. |
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Set 2 |
Bench Press |
8-10 |
60 sec. |
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Set 3 |
Bench Press |
6-8 |
90 sec. |
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Set 4 |
Bench Press |
6-8 |
90 sec. |
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|
< JUMBO Set 1> |
Set 1 |
Incline Dumbbell Press |
8-10 |
0 |
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Front Raise |
8-10 |
0 |
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Pushdown |
8-10 |
60 sec. |
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Set 2 |
Incline Dumbbell Press |
8-10 |
0 |
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|
Front Raise |
8-10 |
0 |
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|
Pushdown |
8-10 |
60 sec. |
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|
Set 3 |
Incline Dumbbell Press |
6-8 |
0 |
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|
Front Raise |
6-8 |
0 |
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Pushdown |
6-8 |
90 sec. |
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|
< JUMBO SET 2 > |
Set 1 |
Cable Crossover |
10-12 |
0 |
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|
Dumbbell Overhead Press |
10-12 |
0 |
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|
Dip |
10-12 |
60 sec. |
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Set 2 |
Cable Crossover |
8-10 |
0 |
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Dumbbell Overhead Press |
8-10 |
0 |
|
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Dip |
8-10 |
60 sec. |
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|
< JUMBO SET 3 > |
Set 1 |
Incline Flye |
8-10 |
0 |
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Lateral Raise |
8-10 |
0 |
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Two-arm Kickback |
8-10 |
60 sec. |
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Set 2 |
Incline Flye |
8-10 |
0 |
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Lateral Raise |
8-10 |
0 |
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Two-arm Kickback |
8-10 |
60 sec. |
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WORKOUT DAY TWO // Back, Biceps, and Abs Workout |
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WORKOUT DAY THREE // Legs, Core, and Calves Workout |
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WORKOUT DAY FOUR // Chest, Shoulders, and Triceps Workout |
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WORKOUT DAY FIVE // Back, Biceps, and Abs Workout |
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Plan Home |
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