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Category: Weights
8 Month Workout Plan for Dorito Shape
This guide is for individuals wanting to increase muscle mass in the shoulders, back and arms with one day of a leg workout per week. However, the emphasis is mainly on the upper torso. Please consult with a medical professional before starting any diet or exercise program. Each week you should be aiming to increase…
Friday – Legs – Workout Plan 4
1 mile walk or run Normal set Smith machine squat 4 sets 15-20 reps 10 burpees after each set Normal set Leg extension 3 sets 10-15 sets 10 burpees after each set Normal set Seated leg curl 3 sets 15 reps 10 burpees after each set Normal set Machine standing calf raise 4 sets 12…
Thursday – Shoulders / Back – Workout Plan 4
1 mile walk or run Normal set Standing dumbbell bicep curl 3 sets 15 reps 10 burpees after each set Normal set Leaning cable lateral raise 3 sets 15 reps 10 burpees after each set Normal set Cable rope front raise 3 sets 15 reps 10 burpees after each set Normal set One arm cable…
Wednesday – Back – Workout Plan 4
1 mile walk or run Normal set Decline bench press 4 sets 10 reps 10 burpees after each set Normal set Dumbbell bench press 3 sets 8 reps 10 burpees after each set Normal set Incline dumbbell fly 2 sets 15 reps 10 burpees after each set Normal set Pec deck fly 2 sets 15…
Tuesday – Back – Workout Plan 4
1 mile walk or run Normal set Reverse grip pull down 4 sets 8-10 reps 10 burpees after each set Normal set Barbell bent over row 4 sets 8-10 reps 10 burpees after each set Normal set Pull up 3 sets 12 reps 10 burpees after each set Normal set Seated cable row 3 sets…
Monday – Shoulders – Workout Plan 4
1 mile walk / run Normal set Seated Smith Machine Shoulder Press 5 sets 5 reps 10 burpees after each set Normal set Dumbbell Lateral Raise 3 sets 8 reps 10 burpees after each set Normal set Seated dumbbell raise 3 sets 6 reps 10 burpees after each set
Friday – Legs – Workout Plan 3
Normal set Smith machine squat 4 sets 15-20 reps Normal set Leg extension 3 sets 10-15 sets Normal set Seated leg curl 3 sets 15 reps Normal set Machine standing calf raise 4 sets 12 reps
Thursday – Shoulders / Biceps – Workout Plan 3
Normal set Standing dumbbell bicep curl 3 sets 15 reps Normal set Leaning cable lateral raise 3 sets 15 reps Normal set Cable rope front raise 3 sets 15 reps Normal set One arm cable rear delt fly 3 sets 15 reps Normal set Seated dumbbell lateral raise 3 sets 15 reps Normal set Machine…
Wednesday – Chest – Workout Plan 3
Normal set Decline bench press 4 sets 10 reps Normal set Dumbbell bench press 3 sets 8 reps Normal set Incline dumbbell fly 2 sets 15 reps Normal set Pec deck fly 2 sets 15 reps Normal set Cable v-bar tricep extension 4 sets 15 reps
Tuesday – Back – Workout Plan 3
Normal set Reverse grip pull down 4 sets 8-10 reps Normal set Barbell bent over row 4 sets 8-10 reps Normal set Pull up 3 sets 12 reps Normal set Seated cable row 3 sets 10 reps Normal set Hyperextension 3 sets 15 reps