thelongseason
New member
Goal is muscle hypertrophy .
Monday ( Push )
Abs ( Alternate Days )
1. Bodyweight Planks ( 3 sets with 30 sec decrement in each set )
2. Lying Leg Raises ( 3x 20 )
3. Russian Twists ( 3x failure )
Monday ( Push )
- Flat Bench Barbell Press ( 3x 6-10 )
- Incline Dumbbell Press ( 2x 10-15 )
- Dumbbell Lateral Raises leaning on bench variation ( 3x 10-15 last set drop )
- Dips ( 3x - failure )
- Tricep Rope Pushdowns ( 4x 8-12 )
- Lat Pushdowns w Rope ( 2-3x 8-12 ) ( warmup )
- Close Grip Chin ups ( 2x 6-10 ) ( warmup )
- Lat Pull Downs with wide bar ( 3x 8-10 reps )
- Machine Rows ( Close Grip ) ( 3x 8-10 )
- Reverse pec deck ( 3x 8-10 )
- Dumbbell Curls ( 3x 12-15; last set drop )
- Reverse Curls ( 3x 8-10 )
- Squats ( 3x 6-8 )
- Leg Press low & narrow ( 3x 6-10 )
- Stiff Legged Dumbbell Deadlift ( 2x 8-12 )
- Leg Extensions ( 2x 15-20 )
- Calf Raises ( 2x 50-100 - standing , 2x 40-50-leg press machine)
- Wall Sit ( 1:30 - 2 mins )
- Seated OHP Dumbbell ( 3x 8-12 )
- Dumbbell Wrist Curls superset w Dumbbell Wrist Rotations( 3x 10-15 & dumbbell rotations for 30-60s )
- Flat Bench Barbell Press ( 3x 6-10 )
- Incline Dumbbell Press ( 2x 10-12 )
- Dumbbell Lateral Raises leaning on bench variation ( 3x 10-15 last drop)
- Dumbbell SkullCrushers ( 3x 10-12 last set drop )
- Overhead Rope Extensions ( 3x 10-12 )
- Lat Pushdowns w Rope ( 2-3x 8-12 ) ( warmup )
- Close Grip Chin-ups ( 2x 6-10 ) ( warmup )
- Lat Pulldown V-bar ( 3x 8-10 )
- Close Grip Machine Rows ( 3x 8-10 )
- Reverse Pec Deck ( 3x 8-10 )
- Dumbbell Shrugs ( 4x 10-15 )
- Dumbbell Curls ( 3x 8-10 last set drop )
- Reverse Curls ( 3x 8-10 )
- Squats ( 3x 6-10 )
- Leg Curls 4x 12-15 )
- Leg Press low & narrow ( 3x 6-8 )
- Calf Raises ( 2x 50-100 - standing , 2x 40-50-leg press machine)
- Wall Sits ( 1:30 - 2 mins )
- Seated OHP Dumbbell ( 3x 8-12 )
- Dumbbell Wrist Curls superset w Dumbbell Wrist Rotations( 3x 10-15 & dumbbell rotations for 30-60s )
Abs ( Alternate Days )
1. Bodyweight Planks ( 3 sets with 30 sec decrement in each set )
2. Lying Leg Raises ( 3x 20 )
3. Russian Twists ( 3x failure )