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PDF Essentials Program 4x Compress
PDF Essentials Program 4x Compress
10-12
Lower Seated Hamstring Curl 1 1
(dropset)
10-12
Cable Chest Press 2 2
(dropset)
Upper
Curl
A1: Bayesian Cable Curl 1 2 12-15
Lower 10-12
Leg Extension 1 1
(dropset)
Raise
A1: Seated Calf Raise 1 2 12-15
10-12
Lower Seated Hamstring Curl 1 1
(dropset)
Raise
A1: Standing Calf Raise 1 2 10-12
10-12
Cable Chest Press 2 2
Upper (dropset)
Curl
A1: Bayesian Cable Curl 1 2 12-15
12-15
DB Lateral Raise 1 1
(dropset)
Lower 10-12
Leg Extension 1 1
(dropset)
Raise
A1: Seated Calf Raise 1 2 12-15
Skull Crusher
A1: EZ Bar Skull 1 2 12-15
10-12
Lower Seated Hamstring Curl 1 1
(dropset)
10-12
Cable Chest Press 2 2
(dropset)
Upper
12-15
DB Lateral Raise 1 1
(dropset)
Lower 10-12
Leg Extension 1 1
(dropset)
Raise
A1: Seated Calf Raise 1 2 12-15
A2: Cable Crunch 1 2 12-15
Skull Crusher
A1: EZ Bar Skull 1 2 12-15
10-12
Cable Chest Press 2 2
(dropset)
Upper
12-15
DB Lateral Raise 1 1
(dropset)
Lower 10-12
Leg Extension 1 1
(dropset)
Raise
A1: Seated Calf Raise 1 2 12-15
Incli
Incline
ne Ches
Chest-S
t-Supp
upport
orted
ed D 1 2 8-10
Upper
Singl
Single-L
e-Leg
eg Leg Press
Press (Bac
(Bac 0 1 10-12 per leg
12-15
Cable Lateral Raise 1 2
(dropset)
Incli
Incline
ne Ches
Chest-S
t-Supp
upport
orted
ed D 1 2 8-10
Upper
Singl
Single-L
e-Leg
eg Leg Press
Press (Bac
(Bac 0 1 10-12 per leg
A1: DB Triceps
Triceps Kickback 1 2 12-15
A2: Spider Curl 1 2 12-15
12-15
Cable Lateral Raise 1 2
(dropset)
Incli
Incline
ne Ches
Chest-S
t-Supp
upport
orted
ed D 1 2 8-10
Upper
Singl
Single-L
e-Leg
eg Leg Press
Press (Bac
(Bac 0 1 10-12 per leg
12-15
Cable Lateral Raise 1 2
(dropset)
Incli
Incline
ne Ches
Chest-S
t-Supp
upport
orted
ed D 1 2 8-10
Upper
Standing DB Arnold Press 1 2 8-10
Singl
Single-L
e-Leg
eg Leg Press
Press (Bac
(Bac 0 1 10-12 per leg
12-15
Cable Lateral Raise 1 2
(dropset)
Machin
Machine
e Chest
Chest Press
Press (Bac
(Bac 0 1 8-10
10-12
Machine Pulldown 2 2
(dropset)
Upper
12-15
Cable Shoulder Press 1 2
(dropset)
A2: Two-Arms
Two-Arms Two-Legs 1 2 10-12
10-12
Machine Lateral Raise 1 2 (dropset)
12-15
Lower Leg Extension 1 1
(dropset)
Raise
A1: Standing Calf Raise 1 2 15-20
Machin
Machine
e Chest
Chest Press
Press (Bac
(Bac 0 1 8-10
10-12
Machine Pulldown 2 2
(dropset)
Upper
12-15
Cable Shoulder Press 1 2
(dropset)
A2: Two-Arms
Two-Arms Two-Legs 1 2 10-12
10-12
Machine Lateral Raise 1 2
(dropset)
12-15
Lower Leg Extension 1 1 (dropset)
A1: Standing Calf Raise
Raise 1 2 15-20
Machin
Machine
e Chest
Chest Press
Press (Bac
(Bac 0 1 8-10
10-12
Machine Pulldown 2 2
(dropset)
Upper
12-15
Cable Shoulder Press 1 2
(dropset)
A2: Two-Arms
Two-Arms Two-Legs 1 2 10-12
10-12
Machine Lateral Raise 1 2
(dropset)
12-15
Lower Leg Extension 1 1
(dropset)
Raise
A1: Standing Calf Raise 1 2 15-20
Machin
Machine
e Chest
Chest Press
Press (Bac
(Bac 0 1 8-10
10-12
Machine Pulldown 2 2
(dropset)
Upper
12-15
Cable Shoulder Press 1 2
(dropset)
A2: Two-Arms
Two-Arms Two-Legs 1 2 10-12
12-15
Lower Leg Extension 1 1 (dropset)
Raise
A1: Standing Calf Raise 1 2 15-20
Substuton Substuton
Load RPE Res
Opton 1 Opton 2
Substuton Substuton
Load RPE Res
Opton 1 Opton 2
Substuton Substuton
Load RPE Res
Opton 1 Opton 2
Substuton Substuton
Load RPE Res
Opton 1 Opton 2
Substuton Substuton
Load RPE Res
Opton 1 Opton 2
9-10 ~1.5 min Standing Calf Rais Leg Press Toe Pre
Substuton Substuton
Load RPE Res
Opton 1 Opton 2
9-10 ~1.5 min Standing Calf Rais Leg Press Toe Pre
Substuton Substuton
Load RPE Res
Opton 1 Opton 2
9-10 ~1.5 min Standing Calf Rais Leg Press Toe Pre
Substuton Substuton
Load RPE Res
Opton 1 Opton 2
9-10 ~1.5 min Standing Calf Rais Leg Press Toe Pre
Substuton Substuton
Load RPE Res
Opton 1 Opton 2
Substuton Substuton
Load RPE Res
Opton 1 Opton 2
Substuton Substuton
Load RPE Res
Opton 1 Opton 2
Noes
Noes
Maintain a neutral
allowlower
yourback,
spineset your hips back, don't
to round
Medium width feet placement on the platform,
p latform, don't
allow your lower back to round
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing
your quads to make the weight move.
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Round your back as you crunch
Noes
Noes
Noes
Bring the dumbbells all the way down, keepkee p your torso
upright
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
Focus on squeezing your chest
Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
Brace your chest against an incline bench, curl with
your elbows slightly in front of you
Lean away from the cable. Focus on squeezing your
delts. Last set only do a dropset: perform 12-15 reps,
drop the weight by ~50%, perform an additional 12-15
reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help
Noes
Bring the dumbbells all the way down, keepkee p your torso
upright
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
Focus on squeezing your chest
Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
Brace your chest against an incline bench, curl with
your elbows slightly in front of you
Lean away from the cable. Focus on squeezing your
delts. Last set only do a dropset: perform 12-15 reps,
drop the weight by ~50%, perform an additional 12-15
reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help
Noes
Bring the dumbbells all the way down, keepkee p your torso
upright
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
Focus on squeezing your chest
Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
Brace your chest against an incline bench, curl with
your elbows slightly in front of you
Lean away from the cable. Focus on squeezing your
delts. Last set only do a dropset: perform 12-15 reps,
drop the weight by ~50%, perform an additional 12-15
reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help
Noes
Bring the dumbbells all the way down, keepkee p your torso
upright
Focus on squeezing your shoulder blades together as
you pull the weight towards you. Keep your shoulders
down (avoid shrugging).
Focus on squeezing your chest
Think about pulling your elbows "down" and "in". Last
set only do a dropset: perform 8-10 reps, drop the
weight by ~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your
you r
torso (shoulder hyperextension)
Brace your chest against an incline bench, curl with
your elbows slightly in front of you
Lean away from the cable. Focus on squeezing your
delts. Last set only do a dropset: perform 12-15 reps,
drop the weight by ~50%, perform an additional 12-15
reps.
Start with your weaker leg. Squat deep
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally
Press all the way up to your toes, stretch your calves at
the bottom, don't bounce
Squeeze your abs to move the weight, don't use your
arms to help
Noes
Noes
Noes
Perform
back these slowly,
against focus on
the ground keeping the
throughout yourset
lower