NAME: _____________________________

Alex Matses GOAL: _______________

Muscle Gain WEIGHT: __________
169 lbs.

Rest Rep. Additional

Day Workgroup Exercise Sets Reps
time speed instructions
Chest Incline Barbell Press 4 8-15 90 sec. Normal
Incline Dumbell Press 4 8-15 90 sec.
Incline Dumbell Flies 4 8-15 60 sec.
Seated Pec Dec 3 8-15 60 sec. Normal
Flat Bench Dumbell Press 3 Failure 60 sec. Normal
Ablab Advanced
Day 1

Back Front Wide Grip Pulldowns 4 12-15 60 sec. Normal

Reverse Grip Pulldowns 4 12-15 60 sec. Normal
Cable Rows 4 12-15 60 sec. Normal
T-Bar Rows 4 8-12 60 sec. Normal
One Arm Dumbell Rows 3 10-12 60 sec. Normal
Hyperextensions 4 15 60 sec. Normal
Day 2 Ablab Advanced

Shoulders Military Press Behind the Neck 4 10-15 90 sec. Normal

Arnold Dumbell Press 4 10-15 90 sec. Normal
Reverse Pec Dec 4 10-15 60 sec. Normal
Front Lateral Raises 3 10-15 60 sec. Normal
Upright Rows 4 10-15 60 sec. Normal
Quads Sumo Squats or Hack Squats 4 12-15 90 sec. Normal
Day 3 Leg Extensions 4 15 90 sec. Normal
Leg Press- 45 degree 3 12-15 60 sec. Normal
Standing Calf Raise 5 50 60 sec. Normal
Ablab Advanced
 Biceps Preacher Curls 4 10-15 60 sec. Normal
Stand Up Straight Bar Curls 4 10-15 60 sec. Normal
Hammer Curls with Dumbells 2 10-15 60 sec. Normal
Triceps Cable Hammer Curls with Rope 2 10-15 60 sec. Normal
Tricep Extensions with Rope 4 10-15 60 sec. Normal
Reverse Grip Tricep Extensions 4 10-15 60 sec. Normal
Day 4 Dumbell Kickbacks 4 10-15 60 sec. Slow
Abs
Ablab Advanced

Chest Wide Inclined Bench on Smith Machine 4 8-15 90 sec. Normal

Inclined Dumbell Flys 4 10-15 60 sec. Normal
Hammer Strength Inclined Press 3 10-15 60 sec. Normal
Cable Crossovers from Top 3 8-15 60 sec. Normal Squeeze at the bottom
Cable Crossovers from Bottom 3 8-12 60 sec. Normal Squeeze at the top
Abs Ablab Advanced
Day 5

Shoulders Military Press to the Front 4 10-15 90 sec. Normal

Cable Front Lateral Raises with Rope 4 10 60 sec. Normal
One Arm Cable Side Laterals 3 10 60 sec. Normal
Hang Cleans 4 8-10 90 sec. Normal
Hamstrings Lying Leg Curls 4 12-15 60 sec. Normal
Walking Lunges 4 8-10/Leg 90 sec. Normal
Day 6 Stiff Legged Deadlifts 4 8-12 90 sec. Normal
Abs
Ablab Advanced

DAY OFF
Day 7
 TIPS
Fast Rep Speed: 1 seconds total. 0.5 up, 0.5 down

Normal Rep Speed: 3 seconds total. 1 sec up, 1 sec down, 1 sec hold at the top

Slow Rep Speed: 6 seconds total. 2 sec up, 2 sec down, 2 sec hold at the top

INSTRUCTIONS
The routine I have made for you will help you lose the unnecessary fat, get leaner, and build muscle.

Again, you have to warm up for 5 minutes on any cardio machine, and then stretch for 5-10 minutes before working
out. After that, do 2 or 3 warm up sets of the first exercise for the day; use lower weight in the warm up sets.

Do 20 minutes of cardio on a cross trainer or exercise bike (they dont put as much pressure on the joints as does
the treadmill) after each workout, except on leg days. Heart rate should be between 125 and 145 bpm.

This routine will be effective for about 8-15 weeks. After that period, your organism will adapt and your muscles will
not be stressed by it in the same way.