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    WORKOUT

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    ralev79025
    The document outlines a 4-day training split with exercises grouped into legs, push, and pull days. Each day includes multiple compound and isolation exercises targeting major muscle groups. Exercises are performed in 3 sets of 8-12 reps at 75-80% of 1RM with 1-4 minutes of rest between sets and exercises.

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    WORKOUT

    Uploaded by

    ralev79025
    12 views4 pages
    The document outlines a 4-day training split with exercises grouped into legs, push, and pull days. Each day includes multiple compound and isolation exercises targeting major muscle groups. Exercises are performed in 3 sets of 8-12 reps at 75-80% of 1RM with 1-4 minutes of rest between sets and exercises.

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    The document outlines a 4-day training split with exercises grouped into legs, push, and pull days. Each day includes multiple compound and isolation exercises targeting major muscle groups. Exercises are performed in 3 sets of 8-12 reps at 75-80% of 1RM with 1-4 minutes of rest between sets and exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    12 views4 pages

    WORKOUT

    Uploaded by

    ralev79025
    The document outlines a 4-day training split with exercises grouped into legs, push, and pull days. Each day includes multiple compound and isolation exercises targeting major muscle groups. Exercises are performed in 3 sets of 8-12 reps at 75-80% of 1RM with 1-4 minutes of rest between sets and exercises.

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    © All Rights Reserved
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    of 4

    LEGS #1 SETS REPS RPE/ %1RM

    SQUATS 3 8-10 80%


    LEG PRESS 3 8-10 80%
    LEG EXTENSION 3 10-12 75%
    WALKING LUNGES 3 10-12 80%
    RDL 2 10-12 75%
    LEG CURL 2 10-12 75%
    SEATED CALVES RAISE 3 12-15 75%
    SATNDING CALVES RAISES 3 12-15 75%

    LEGS #4 SETS REPS RPE/ %1RM


    SUMO SQUATS WITH PLATE SUPPORT 3 8-10 80%
    BARBELL HIP-THRUST 3 8-10 80%
    SINLE LEG LEG EXTENSION 3 10-12 75%
    WALKING LUNGES 3 10-12 80%
    DUMBELL RDL 2 10-12 75%
    LEG CURL 2 10-12 75%
    SEATED CALVES RAISES 3 12-15 75%
    STANDING CALVES RAISES 3 12-15 75%

    PUSH #2 SETS REPS RPE/ %1RM


    BARBELL BENCH PRESS 3 8-10 80%
    INCLINE DUMBBELL PRESS 3 8-10 80%
    CHEST PRESS 3 8-10 75%
    FLAT BENCH CABLE FLYES 3 8-10 75%
    SEATED CABLE CHEST PRESS / DUMBBELL FLYES 3 8-10 75%
    DIPS 2 8-10 75%
    SINGLE HAND OVER HEAD EXTENSION 3 8-10 80%
    FLAT BENCH TRICEP EXTENSION 3 8-10 80%
    STRAIGHT BAR PUSHDOWN 3 10-12 75%
    CABLE TRICEP KICKBACK 2 6-8 75%
    STANDING BARBELL OVER HEAD PRESS / SMITH MACHINE OVER HEAD 3 8-10 80%
    CHEST SUPPORTED DUMBBELL LATERAL RAISES 3 8-10 80%
    FRONT RAISES 3 10-12 75%

    PUSH #5 SETS REPS RPE/ %1RM


    DUMBBELL BENCH PRESS 3 8-10 80%
    INCLINE BARBELL PRESS 3 8-10 80%
    CHEST PRESS 3 8-10 75%
    FLAT BENCH CABLE PRESS 3 8-10 75%
    SEATED CABLE CHEST FLYES / PEC DEC 3 8-10 75%
    DIPS 2 8-10 75%
    DOUBLE HAND OVER HEAD EXTENSION 3 8-10 80%
    SEATED OVERHEAD CABLE EXTENSION 3 8-10 80%
    STRAIGHT BAR PUSH DOWN 3 10-12 75%
    CABLE TRICEP KICKBACK 2 6-8 75%
    SEATED DUMBBELL OVERHEAD PRESS 3 8-10 80%
    CABLE LATERAL RAISES 3 8-10 80%
    MACHINE SHOULDER PRESS 3 10-12 75%

    PULL #3 SETS REPS RPE/ %1RM


    DEADLIFT 3 8-10 80%
    DUMBBELL DOUBLE HAND ROWING 3 8-10 75%
    SEATED ROWING (CLOSE GRIP) 3 8-10 80%
    T BAR ROWING 3 8-10 80%
    LAT PULLLDOWN 3 8-11 75%
    ROPE CABLE PULL DOWN 3 8-12 75%
    SHORT BAR BARBELL CURL 3 8-10 80%
    CABLE CURL / SINGLE HAND 3 8-10 75%
    SEATED CABLE PREACHER BAR CURL 3 8-10 80%
    HAMMER CURL 3 8-10 75%
    EZ BAR SPIDER CURL 3 8-10 75%
    REAR DEALT CABLE FLYES 3 10-12 75%

    PULL #6 SETS REPS RPE/ %1RM


    DEADLIFT 3 8-10 80%
    DUMBBELL SINGLE HAND ROWING 3 8-10 75%
    SEATED ROWING (WIDE GRIP) 3 8-10 80%
    SMITH MACHINE BARBELL ROWING 3 8-10 80%
    SINGLE HAND LAT PULL DOWN 3 8-11 75%
    DUAL CABLE LAT PULL ODWN 3 8-12 75%
    SEATED INCLINE DUMBBELL CURL 3 8-10 80%
    SEATED FLAT BENCH CABLE CURL 3 8-10 75%
    STANDING PREACHER DUMBBELL CURL 3 8-10 80%
    TRICEP BAR HAMMER CURL 3 8-10 75%
    ROPE HAMMER CURL 3 8-10 75%
    SINGLE HAND CABLE FLYES FOR REAR DELTS 3 10-12 75%
    REST 1 RM 1 2 3
    3-4 MIN
    3-4 MIN
    1-2 MIN
    2-3 MIN
    1-2 MIN
    1-2 MIN
    1-2 MIN
    1-2 MIN

    REST 1 RM 1 2 3
    3-4 MIN
    3-4 MIN
    1-2 MIN
    2-3 MIN
    1-2 MIN
    1-2 MIN
    1-2 MIN
    1-2 MIN

    REST 1 RM 1 2 3
    2-3 MIN
    2-3 MIN
    2-3 MIN
    1-2 MIN
    1-2 MIN
    1-2 MIN
    2-3 MIN
    2-3 MIN
    1-2 MIN
    1-2 MIN
    2-3 MIN
    2-3 MIN
    1-2 MIN

    REST 1 RM 1 2 3
    2-3 MIN
    2-3 MIN
    2-3 MIN
    1-2 MIN
    2-3 MIN
    1-2 MIN
    2-3 MIN
    2-3 MIN
    1-2 MIN
    1-2 MIN
    2-3 MIN
    2-3 MIN
    1-2 MIN

    REST 1 RM 1 2 3
    3-4 MIN
    2-3 MIN
    1-2 MIN
    2-3 MIN
    1-2 MIN
    1-2 MIN
    2-3 MIN
    2-3 MIN
    2-3 MIN
    2-3 MIN
    2-3 MIN
    2-3 MIN

    REST 1 RM 1 2 3
    3-4 MIN
    2-3 MIN
    1-2 MIN
    2-3 MIN
    1-2 MIN
    1 -2 MIN
    2-3 MIN
    2-3 MIN
    2-3 MIN
    2-3 MIN
    2-3 MIN
    2-3 MIN

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