title |
category |
layout |
updated |
Phat |
Fitness |
2017/sheet |
2017-08-26 |
Day 1: Upper Body Power
Purpose |
Movement |
Sets x Reps |
Pull: power |
Bent over / Pendlay rows |
3 x 3-5 |
Pull: assistance |
Weighted Pull ups |
2 x 6-10 |
Pull: auxiliary |
Rack chins |
2 x 6-10 |
---- |
---- |
---- |
Press: power |
Flat dumbbell presses |
3 x 3-5 |
Press: assistance |
Weighted dips |
2 x 6-10 |
Press: assistance |
Seated dumbbell shoulder presses |
3 x 6-10 |
---- |
---- |
---- |
Aux: curling |
Cambered bar curls |
3 x 6-10 |
Aux: extension |
Skull crushers |
3 x 6-10 |
{: .-headers} |
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Day 2: Lower Body Power
Purpose |
Movement |
Sets x Reps |
Press: Power |
Squats |
3 x 3-5 |
Press: Assistance |
Hack Squats |
2 x 6-10 |
---- |
---- |
---- |
Ext: Assistance |
Leg extensions |
2 x 6-10 |
---- |
---- |
---- |
Pull: Assistance |
Stiff legged deadlifts |
3 x 5-8 |
Pull: Assistance (curl) |
Glute ham raises or lying leg curls |
2 x 6-10 |
---- |
---- |
---- |
Aux: calf |
Standing calf raise |
3 x 6-10 |
Aux: calf |
Seated calf raise |
2 x 6-10 |
{: .-headers} |
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Day 4: Upper Body Hypertrophy
Purpose |
Movement |
Sets x Reps |
Pull: speed work |
Bent over / Pendlay rows |
6 x 3 |
---- |
---- |
---- |
Pull |
Rack chins |
3 x 8-12 |
Pull |
Seated cable row |
3 x 8-12 |
Pull |
Dumbbell rows / shrugs against incline bench |
2 x 12-15 |
Pull |
Close grip pulldowns |
2 x 15-20 |
---- |
---- |
---- |
Shoulder |
Seated dumbbell presses |
3 x 8-12 |
Shoulder |
Upright rows |
2 x 12-15 |
Shoulder |
Side lateral raises with dumbbells or cables |
3 x 12-20 |
{: .-headers} |
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Speed work: with 65-70% of normal 3-5 rep max
Day 5: Lower Body Hypertrophy
Purpose |
Movement |
Sets x Reps |
Legs: speed work |
Squats |
6 x 3 |
---- |
---- |
---- |
Press |
Hack squats |
3 x 8-12 |
Press |
Leg presses |
2 x 12-15 |
Extension |
Leg extensions |
3 x 15-20 |
---- |
---- |
---- |
Pull |
Romanian deadlifts |
3 x 8-12 |
Pull/curling |
Lying leg curls |
2 x 12-15 |
Pull/curling |
Seated leg curls |
2 x 15-20 |
---- |
---- |
---- |
Calf |
Donkey calf raises |
4 x 10-15 |
Calf |
Seated calf raises |
3 x 15-20 |
{: .-headers} |
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Day 6: Chest/Arms Hypertrophy
Purpose |
Movement |
Sets x Reps |
Press: speed work |
Flat dumbbell presses |
6 x 3 |
Press |
Incline dumbbell presses |
3 x 8-12 |
Press |
Hammer strength chest press |
3 x 12-15 |
Fly |
Incline cable flyes |
2 x 15-20 |
---- |
---- |
---- |
Curl |
Cambered bar preacher curls |
3 x 8-12 |
Curl |
Dumbbell concentration curls |
2 x 12-15 |
Curl |
Spider curls against incline bench |
2 x 15-20 |
---- |
---- |
---- |
Extension |
Seated tricep extension with cambered bar |
3 x 8-12 |
Extension |
Cable pressdowns with rope attachment |
2 x 12-15 |
Extension |
Cable kickbacks |
2 x 15-20 |
{: .-headers} |
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