The training is going to be 2 days training 1-day rest, each group muscle trained alone.

With 1
day after finishing the whole body a cycle cardio workout with fast running. Each day is going
to have 10 to 15 min warm up, 5 min Full body warmup and a specific warm up. Each workout
is going to contain strength exercise body weight exec and an explosive exert and a metabolic
overload exercise. After finishing the workout, we are going to hit a 6min ab workout, after that
a shadow boxing 5 to 10 min + locomotion animals, and stretching

Day1: 10/12/2019
Total 1,15h training.
warm up: 10 mn
exercise Rep x Rep x Rep x Rep x Rep x
weight weight weight weight weight
Shoulders
warm up:
w biceps warm 3kgx 12 3x10
training:
-OHP 4 S 10,8,6,6 R Bx10 BX10 2kgx10 2kgx6 2kgx6
DB band OHP 1S 15 2kgx5
-Delt stretch 3S 7R 2kgx6x6x8 2kgx5x5x7 2kgx5
-DB Cheat Laterals SS DB Push 10pdx8 15pdsx8 15pdx9
Press
each arm 3S failure
metabolic overload3ex 10pds
-cable face pull 3x15 2x15 3x15 3x15

2days missing
 Day4: 17/12/2019

Total 1,15h training.

warm up : 10 mn
exercise Rep x Rep x Rep x Rep x Rep x
weight weight weight weight weight
chest and tri
warm up:
10 mn
training:

Incline DB Bench Press 4 s 6,8,10,12 r 10lbsx 14 8rx15lbs 10rx15lbs 12rx15lbs

Immediately into a low to high cable or rep 2kgx10r 2kgx12r 2kgx15r
band crossover for 15 reps
12r x 3 kg 12r x 3kg 10r x 4kg
Triceps Pushaways into Drag
Pushdowns – 3 s 12 RM

8rx15lbs 10rx15lbs 10rx15lbs 10rx15lbs

Barbell Bench Press 4 s 6,8,10,12 reps
10r x 2kg 12r x 2kg one arm 12r 12r x 2kg
Immediately into a horizontal chest
cable or band crossover for 15 reps x 2kg
Close Grip Pin Press 3 s 10,6,4 r
6rp x 20kg 8rp x 30kg 10rp x 40kg 10rp x 50kg
Dips - 4 s 6,8,10,12 r 12rp x 2kg 12rp x 2kg 2arm push
Immediately into a high to low cable or down 12rp x
band crossover for 15 reps 4kg

50kg 60kg 70kg

Weighted Dip Tri-Set - 3 sets to failure
in each position

lean back cable press DS landmine

rainbow ds upper chest upper cut DS
dumbbell pull over ds plate squize

corrective exercise 1 set of

streatching
chest and tri stretch

abs workout/shadow boxing

 Day4 : 19/12/2019
Total : 1,30h training.
warm up : 10 mn
exercise Rep x Rep x Rep x Rep x Rep x
weight weight weight weight weight
back and biceps
warm up:

strait arm push down 15r x 2kg

training:

strait arm push down 10r before every dead 15r x 4kg
1A. Deadlift x 10,8 B 5kg 10r/ 9kg 8r /9kg
1B. Weighted Chin x 4RM, 8RM 8r/ 20kg 6R BW
Pulsed Contraction Chin Curls - To Failure 8r/ 50kg

2A. Deadlift x 6,6 6r/11kg 7r x 11kg

2B. BW Wide Grip Pullups x F,F 6r 7r x 40kg

3. Barbell Dead Rows (12RM) - 2-3 x 8-10 11r x 5kg 8r x 9kg 10r x 7kg
Cheat Curls - To Failure
12r x 4kg 10r x 4kg 10r x 4kg
4. Rocking Pulldown - 2-3 x 10-12
cable chin curls 11r x 23kg 10r x 32kg
10r x 4 10r x 4
Dumbbell Curl Trifecta - 2 sets of 8
on each arm for each exercise
– Cross supination (Emphasizes the long 7r x 10 kg 7r x 10 kg
head of the biceps)
– Cross pronation (Emphasizes the brachialis
)
– No Money curls (Emphasizes the short head
of the biceps)

5. Hyper Y/W Combo - 2 x 14-20 (alternate 6r x 1 kg 4r x 1kg

Y/W each rep)
X X
6. Barbell Ladder Shrug Finisher - 1 x F

22 days ab
AB workout 5 min
 Day5: 21/12/2019
Total 1,15h training.
warm up : 10 mn
exercise Rep x Rep x Rep x Rep x Rep x
weight weight weight weight weight
Shoulders
warm up:
w biceps warm 3kg x 12 3x15
training:
-OHP 4 S 10,8,6,6 R Bx10 2kgBX10 4kgx10 4kgx6 4kgx6
DB band OHP 1S 15 2kgx5
-Delt stretch 3S 7R 2kgx10x7x8 2kgx7x7x7 2kgx5
-DB Cheat Laterals SS DB Push 10pdx8 15pdsx8
Press
each arm 3S failure
metabolic overload3ex
-cable face pull 3x15 12x15 3x15
 Day4 : 27/12/2019
Total : 1,30h training.
warm up : 10 mn
exercise Rep x Rep x Rep x Rep x Rep x
weight weight weight weight weight
back and biceps
warm up:

strait arm push down 15r x 4kg

training:

strait arm push down 10r before every 15r x 4kg

B 5kg 10rx 9kg 8rx9kg
dead
1A. Deadlift x 10,8
8rx20kg 6Rx20
1B. Weighted Chin x 4RM, 8RM 8rx50kg
Pulsed Contraction Chin Curls - To Failure

2A. Deadlift x 6,6 6r/11kg 6r x 11kg

2B. BW Wide Grip Pullups x F,F 6rx40 6r x 40kg

10r x 4kg 10r x 6kg 10r x 8kg

3. Barbell Dead Rows (12RM) - 2-3 x 8-10 12r x 4kg 10r x 4kg 10r x 5kg
Cheat Curls - To Failure
11r x 23kg 10r x 32kg
4. Rocking Pulldown - 2-3 x 10-12
10r x 4 10r x 4
cable chin curls

Dumbbell Curl Trifecta - 2 sets of 8

on each arm for each exercise
– Cross supination (Emphasizes the long
head of the biceps)
– Cross pronation (Emphasizes the
brachialis )
– No Money curls (Emphasizes the short
head of the biceps)

5. Hyper Y/W Combo - 2 x 14-20 (alternate

Y/W each rep)

6. Barbell Ladder Shrug Finisher - 1 x F

AB workout 5 min
 Day4: 17/12/2019

Total 1,15h training.

warm up : 10 mn
exercise Rep x Rep x Rep x Rep x Rep x
weight weight weight weight weight
chest and tri
warm up:
10 mn
training:

Incline DB Bench Press 4 s 6,8,10,12 r 10lbsx 14 6rx15lbs 8rx20lbs 12rx15lbs 12rx15lbs

Immediately into a low to high cable or rep 2kgx15r D3kgx15r 2kgx15r
band crossover for 15 reps
12r x 3 kg 12r x 4kg 8r x 4kg
Triceps Pushaways into Drag
Pushdowns – 3 s 12 RM

8rx15lbs 10rx15lbs 10rx20lbs 10rx15lbs

Barbell Bench Press 4 s 6,8,10,12 reps
15r x 2kg 12r x 2kg one arm 6r x 2kg
Immediately into a horizontal chest
cable or band crossover for 15 reps 10rx5kg 10rx5kg 12r x 2kg
Close Grip Pin Press 3 s 10,6,4 r
10rp x 40kg 10rp x 50kg
Dips - 4 s 6,8,10,12 r 6rp x 20kg 8rp x 30kg 2arm push
Immediately into a high to low cable or one arm one arm down
band crossover for 15 reps 12rp x 2kg 12rp x 2kg 12rp x 4kg

50kg 60kg 70kg

Weighted Dip Tri-Set - 3 sets to failure
in each position

lean back cable press DS landmine

rainbow ds upper chest upper cut DS
dumbbell pull over ds plate squize

corrective exercise 1 set of

streatching
chest and tri stretch

abs workout/shadow boxing

 Day5: 30/12/2019
Total 1,15h training.
warm up : 10 mn
exercise Rep x Rep x Rep x Rep x Rep x
weight weight weight weight weight
Shoulders
warm up:
w biceps warm 3kg x 12 3x15
training:
-OHP 4 S 10,8,6,6 R Bx10 2kgBX10 4kgx10 4kgx6 4kgx6
DB band OHP 1S 15 2kgx5
-Delt stretch 3S 7R 2kgx10x7x8 2kgx7x7x7 2kgx5
-DB Cheat Laterals SS DB Push Press 10pdx8 15pdsx8 15pdx9
each arm 3S failure
metabolic overload 3 ex, 8exe+ L
overhead press+ 2arms 10pdx

-cable face pull 3x15 2x15 3x15 3x15

 Day4: 3/1/2020

Total 1,15h training.

warm up: 10 min
exercise Rep x Rep x Rep x Rep x Rep x
weight weight weight weight weight
chest and tri
warm up:
10 min
training:

Incline DB Bench Press 4 s 6,8,10,12 r 10lbsx16 r 12rx15lbs 7rx20lbs 8rx20lbs 12rx15lbs

Immediately into a low to high cable or 10rx4kg 10rx2kg 15rx2kg 10rx2kg
band crossover for 15 reps

Triceps Pushaways into Drag 12r x 3 kg 12r x 3kg 12r x 4kg

Pushdowns – 3 s 12 RM 8rx14

Barbell Bench Press 4 s 6,8,10,12 reps

8rxHB 18rx2,5kg 10rx2,5kg 12rx7,5kg
Immediately into a horizontal chest
cable or band crossover for 15 reps 10r x 3kg 10r x 2kg one arm 12r x 2kg
Close Grip Pin Press 3 s 10,6,4 r 12r x 2kg

Dips - 4 s 6,8,10,12 r 6rp x 20kg 8rp x 30kg 10rp x 70kg

Immediately into a high to low cable or one arm one arm
band crossover for 15 reps 12rp x 2kg 12rp x 2kg

Weighted Dip Tri-Set - 3 sets to failure

in each position

lean back cable press DS landmine

rainbow ds upper chest upper cut DS
dumbbell pull over ds plate squize

corrective exercise

chest and tri stretch

abs workout/shadow boxing

 Day5: 7/1/2020
Start at:6,50 finish at 8,15
Total 1,15h training.
warm up : 10 min, I run for 5 min, and a simple warm up
exercise Rep x Rep x Rep x Rep x Rep x
weight weight weight weight weight
Shoulders/ abs
warm up:
w biceps warm 10pds x 8 3 x 15
training:
-OHP 4 S 10,8,6,6 R lightBx10 2kgx10 4kgx10 6kgx6 6kgx6
DB band OHP 1S 15 3kgx8
-Delt stretch 3S 7R 2kgx10x8x8 D 10pdsx6 2kgx5x6x7 D 10pdsx6
-DB Cheat Laterals SS DB Push 15pdx8x10 15pdsx9x10
Press

abs :
5 min ab workout

each arm 3S failure

metabolic overload3ex
-cable face pull 3x15
 Day4 : 9/1/2020
From 18:45 to 19:55
Total : 1,15h training.
warm up : 10 mn I run for 7 min and do a little warm up
exercise Rep x Rep x Rep x Rep x Rep x
weight weight weight weight weight
back and biceps
warm up:

strait arm push down 6r x 5kg 12r x 4

training:
strait arm push down 10r before every
dead
BB 12rx5k 9rx10kg
5rx20 8rx30kg
1A. Deadlift x 10,8
1B. Weighted Chin x 4RM, 8RM 9rx60kg
Pulsed Contraction Chin Curls - To Failure
6rx15kg 6r x 12kg
2A. Deadlift x 6,6 8rx40 6r x 30kg
2B. BW Wide Grip Pullups x F,F
10r x 5kg 10r x 7kg 8r x 8kg
3. Barbell Dead Rows (12RM) - 2-3 x 8-10 8r x 4kg 10r x 4kg 12r x 4kg
Cheat Curls - To Failure
11r x 4kg 10r x 4kg
4. one arm high cable row - 2-3 x 10-12
cable chin curls

Dumbbell Curl Trifecta - 2 sets of 8 6r x 10 lbs 6r x 10 lbs

on each arm for each exercise
– Cross supination (Emphasizes the long
head of the biceps)
– Cross pronation (Emphasizes the
brachialis )
– No Money curls (Emphasizes the short
head of the biceps)

5. Hyper Y/W Combo - 2 x 14-20 (alternate 10r x BW 7r x BW

Y/W each rep)
10r x 5kg
6. Barbell Ladder Shrug Finisher - 1 x F