Week 6 of 8 (New Workout)

weight lifting

tempo reps sets rest
Day 1: Hams And Glutes
A1 Barbell Squat 3210 8 5 60
B1 Reverse Power Squat 3012 6 5 60
C1 Seated Leg Curl 3012 6 5 60
D1 Leg Press (feet high and wide) 3110 8 4 15
D2 Bridges 2012 4 10 60
Day 2: Back And Rear Shoulders
A1 Neutral Grip Lat Pull Down 3012 10 5 60
B1 Neutral Grip Seated Row 3012 10 5 60
C1 Single Arm Bent Over DB Row 3012 12 5 60
D1 Rear Delt Rope Face Pull 2112 12 4 15
D2 Standing Bent over Rear Delt with Plates 3112 10 4 15
D3 Reverse Machine Pec Dec 3112 10 4 75
Day 3: Shoulders And Abs
Note: you can drop this particular day if you just have 4 days to workout. Include DB Lateral Elevate + Shoulder Press to Day 2 or 5 – include abdominals on your cardio day
A1 Cable Lateral Raise 3111 10 6 60
B1 DB Lateral Raise 3111 10 6 60
C1 DB Shoulder Press 2111 10 5 15
C2 Cable Upright Row 3211 10 5 60
D1 DB “L” Lateral Raise 2111 10 5 60
D2 Front Raise with Plates 3211 10 5 60
E1 Plank Twist 10 4 15
E2 Russian Twist with Medication Ball 10 4 15
*Optional HIIT 20 min 8 45
Day 4: Quads and Glutes
A1 Hack Squat 4010 6 4 60
B1 Leg Press (feet narrow as well as reduced) 3110 10 5 15
B2 Banded Bridge 2014 10 5 60
C1 Leg Extensions 2011 8 4 15
C2 Step Up 3111 10 4 15
C3 Walking Lunge 1111 10 4 60
Day 5: Upper body, Biceps And Triceps
Chest
A1 DB Chest Flies Flat Bench 3111 10 5 60
B1 Incline Chest Press 3112 10 5 60
C1 Machine Chest Fly 3211 10 4 60
Biceps:
D1 Incline Seated Biceps Curl 2112 10 4 15
D2 Preacher Curl 2112 10 4 15
E1 Standing Cable Biceps Curl 2111 10 4 60
Triceps:
F1 Cable Pulldown 2111 10 4 15
F2 Overhead Rope Triceps Extension 2112 10 4 60
F3 Lying DB Triceps Extension 2112 10 4 15

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