2nd progam (ziwan)

week 3

Upper/ lower body

Day 1
Squat
empty bar 20 reps
6 reps
4 reps
3 reps
2 reps
1 reps
start sets
70% base on PR
7 reps x 5 sets

(All tempo)
db flat bench
10 x 4

db fly bench
15 x 4

db front squat 20kg going up both hands

15 x 3

lunges 5kg going up

10 x 3

db RDL 25 kg going up
12 x 3

db bicep curl(heavy) 12kg up

12 x 3

tricep rope extension(heavy) 40kg

10 x 3

plank 60 sec x 3 sets

weighted 10kg going up

Day 2
Chest
bench
empty bar 20 reps
6 reps
4 reps
3 reps
2 reps
1 reps
start sets
70% base on PR
7 reps x 5 sets

all tempo
db incline bench 25kg going up
10 x 4

db fly incline bench 7kg going up

15 x 4

latpull down 3 in 1 x 3sets

wide grip 10 reps
standard grip 10 reps
close grip 10 reps

close grip bench feet up

10 x 3 40kg - 50 kg

shoulder press 10 x 4

db bicep curl 10 x 4
rope extension 10 x 4

back extension bodyweight

10 x 3

plank
60 sec x 3sets
weighted 10kg

Day 3
Back and shoulders

deadlift
empty bar 10 reps
6 reps (no strap)
4 reps (no strap)
3 reps (no strap)
2 reps (no strap)
1 reps (no strap)

start sets
70% base on PR (can use strap :)
5 reps x 5 sets

(all tempo)
lat pull down
15 x 3

barbel row to tummy 50kg going

12 x 3

one arm row 25 kg going up

12 x 3

db lateral raise 12kg going up

15 x 4

front delt raise plate 15kg

15 x 4
hammer curl 15 kg
15 x 4

tricep kick back 7kg going up

15 x 4

plank 60 sec 1 sets

weighted 10kg

Day 4
SBD day

pause squat
72%
5 x 3

tempo bench
72%
5 x 3

deadlift pause
72%
5 x 3

leg press heavy push

10 wide stance
12 normal stance
15 close stance

hip trust with cable

10 x 3