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    Ashers Reverse Workout Split. 12 Week.

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    Musadiq Ahmed
    This document outlines a full body workout program that focuses on chest, legs, back, arms, and shoulders. It includes a variety of exercises for each body part such as bench press, pull ups, rows, curls, and shoulder presses performed for multiple sets and reps. The notes at the bottom recommend tracking weights used each week, running the program at an RPE of 8 for most sets, and increasing weight over time to continue challenging yourself.

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    Ashers Reverse Workout Split. 12 Week.

    Uploaded by

    Musadiq Ahmed
    41 views1 page
    This document outlines a full body workout program that focuses on chest, legs, back, arms, and shoulders. It includes a variety of exercises for each body part such as bench press, pull ups, rows, curls, and shoulder presses performed for multiple sets and reps. The notes at the bottom recommend tracking weights used each week, running the program at an RPE of 8 for most sets, and increasing weight over time to continue challenging yourself.

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    Ashers_Reverse_Workout_Split._12_Week.

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    This document outlines a full body workout program that focuses on chest, legs, back, arms, and shoulders. It includes a variety of exercises for each body part such as bench press, pull ups, rows, curls, and shoulder presses performed for multiple sets and reps. The notes at the bottom recommend tracking weights used each week, running the program at an RPE of 8 for most sets, and increasing weight over time to continue challenging yourself.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    41 views1 page

    Ashers Reverse Workout Split. 12 Week.

    Uploaded by

    Musadiq Ahmed
    This document outlines a full body workout program that focuses on chest, legs, back, arms, and shoulders. It includes a variety of exercises for each body part such as bench press, pull ups, rows, curls, and shoulder presses performed for multiple sets and reps. The notes at the bottom recommend tracking weights used each week, running the program at an RPE of 8 for most sets, and increasing weight over time to continue challenging yourself.

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    of 1

    CHEST LEGS BACK ARMS SHOULDERS

    Bench 12,12,8,6 Single Leg Press 12,10,8 Pull-Ups 3xFailure BB Curl 12,10,8,8 DB Shoulder Press 12,10,6,6
    Incline Bench 12,12,8,6 Single Leg Ham Curl 10,10,8,8 BB Row 12,10,8 DB Incline Skull 12,10,8,8 Incline Bench DB front raise 10,10,8,8
    Machine Incline Press 5x8 (3 second negative Hip Thrust 8,8,8,8 Machine Low Row 10,10,10,8,8,6 DB Static Arm curls 4x20 (swap every 5) Machine Side Lateral Raise 3x12 (3 second negative)
    Cable Fly SUPERSET
    Machine Flat Press 4x10 Leg Extensions 4x10 (3 second negative Lat Pulldown (wide grip) 4x10 (3 second negative) Wide Grip Tricep Cable Pushdown 15,12,10,8 Partials (heavy side laterals) 8,8,8,8
    Preacher Curl SUPERSET
    Push-ups 1x100 Lunges 4x20 (10 each leg) Single Arm Cable Row 8,8,6 Overhead cable tricep ext. 12,12,12,8,8,8 Rear Delt Fly 4x15
    Sissy Squats 3xFailure Straight arm lat pull 3x12

    NOTES: Do not run this program


    without a goal in mind.
    Make sure to track the
    weight you use each
    week.
    This program runs at
    RPE 8 (if you don't know
    what this is ask discord).
    Only time is does not run
    at RPE 8 is if it is a
    failure set!
    If this program is not
    challenging, you aren't
    using enough weight.
    This program is not
    designed to be easy.

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