Monday – Shoulders -Workout Plan 3
Normal set Seated Smith Machine Shoulder Press 5 sets 5 reps Normal set Dumbbell Lateral Raise 3 sets 8 reps Normal set Seated dumbbell raise 3 sets 6 reps
Friday – Chest / Shoulders / Triceps – Workout Plan 2
Normal Set Standing Cable Fly 2 sets 20 reps Normal Set Decline Bench Press 4 sets 9 reps Normal Set Plateloaded Incline Machine Chest Press 4 sets 12 reps Normal Set Dumbbell Fly 2 sets 10 reps Normal Set Machine Lateral Raise 4 sets 12 reps Superset…
Thursday – Back / Biceps – Workout Plan 2
Normal Set Pull Up 4 sets 12 reps Normal Set Close Grip Cable Pull Down 4 sets 12 reps Normal Set T-Bar Row 4 sets 8 reps Normal Set Seated Wide Grip Cable Row 4 sets 15 reps Normal Set Rack Pull 4 sets 6 reps Normal set Bent Over Low Pulley Rear Delt…
Tuesday – Shoulders / Triceps – Workout Plan 2
Normal Set Machine Lateral Raise 4 sets 12 reps Superset Power Clean 4 sets 5 reps Push Press 4 sets 6 reps Superset Seated Dumbbell Lateral Raise 4 sets 12 reps Partials Lateral Raise 4 sets 20 reps Normal Set Cable Face Pull 4 sets 20 reps Normal Set…
Monday – Legs – Workout Plan 2
Seated Hamstring Stretch 3 times each side for 20 seconds Hip Flexor Stretch 3 times each side for 20 seconds Lotus Pose 2 sets 20 seconds Cobra Pose 2 sets 20 seconds Leg Extension 2 sets 20 reps Seated Leg Curl 2 sets 20 reps Low Bar Squat 5 sets 6…
Friday – Arms – Workout Plan 1
Super set Cable Bicep Curl 2 sets 20 reps 70% 1RM Cable V-Bar Tricep Extension 2 sets 20 reps 70% 1RM Drop set Ez Bar Bicep Curl 4 sets 2 drops 12 reps 80% 1RM Normal Set Lying Tricep Extension 4 sets 12 reps 80% 1RM Drop set Seated Hammer Curl 3 sets 1…
Thursday – Back – Workout Plan 1
Normal Set One Arm Cable Pull Down 3 sets 20 reps 70% 1RM Normal Set One Arm Dumbbell Bent Over Row 4 sets 12 reps 90% 1RM Normal Set T-Bar Row 4 sets 15 reps 80% 1RM Normal Set Rack Pull 4 sets 12 reps 90% 1RM Drop set Dumbbell Pullover 3 sets 2 drops…
Tuesday – Chest & Shoulders – Workout Plan 1
Normal Set Pec Deck Fly 3 sets 20 reps Normal Set Incline Dumbbell Bench Press 4 sets 12 reps 90% 1RM Normal Set Machine Chest Press 4 sets 15 reps 80% 1RM Normal Set Dumbbell Fly 4 sets 12 reps Normal Set Leaning Cable Lateral Raise 3 sets 12 reps 70%…
Monday – Legs – Workout Plan 1
Drop Set Leg Extension 3 sets 1 drop 12 reps 80% 1RM Normal Set Leg Press 4 sets 12 reps 90% 1RM Normal Set Dumbbell Lunge 4 sets 10 reps 80% 1RM Normal Set Seated Leg Curl 3 sets 12 reps 80% 1RM Normal Set Dumbbell Straight Leg Deadlift 4 sets 12 reps…
Drop sets, normal sets and super sets
Drop Set A drop set is an advanced resistance training technique in which you focus on completing a set until failure — or the inability to do another repetition. Then, you lighten the load by 10–30%, and repeat, with little to no rest in between sets.…