Upper body training days

Chest - 3 sets, compound

Back - 3 sets, compound
Shoulders - 3 sets, compound
Chest - 2 sets, isolation or machine/moderate compound. Use 3 second negatives
when it makes sense.
Back - 2 sets, isolation or machine/moderate compound. Use 3 second negatives
when it makes sense.
Shoulders - 2 sets, isolation or machine/moderate compound. Use 3 second
negatives when it makes sense.
Triceps - 3 sets, isolation or machine/cable exercises. Use 3 second negatives
when it makes sense.
Biceps - 3 sets, isolation or machine/cable exercises. Use 3 second negatives
when it makes sense.
Lower body training days
Quads - 3 sets, compound
Hamstrings - 3 sets, compound
Calves - 3 sets, taxing machine or isolation
Quads - 2 sets, isolation or machine/moderate compound. Use 3 second negatives
when it makes sense.
Hamstrings - 2 sets, isolation or machine/moderate compound. Use 3 second
negatives when it makes sense.
Calves - 2 sets, isolation or machine/moderate compound. Use 3 second negatives
when it makes sense.
Abs - 3 sets, isolation or machine/cable exercises.
Abs, Lower Back or Obliques - 3 sets, isolation or machine/cable exercises.
Day 1
Upper Body
Exercise

Sets

Reps

Bench Press

6-12

Barbell Row

6-12

Seated Overhead Dumbbell Press

8-12

Pec Dec - 3 sec negative

10-12

V-Bar Lat Pull Down - 3 sec negative

10-12

Side Lateral Raise

10-15

Cable Tricep Extensions - 3 sec negative

8-12

Cable Curls - 3 sec negative

8-12

Sets

Reps

Day 2
Lower Body
Exercise

Squats

6-12

Stiff Leg Deadlifts

8-12

Standing Calf Raise

10-15

Leg Extensions - 3 sec negative

10-12

Leg Curl - 3 sec negative

10-12

Seated Calf Raise - 3 sec negative

10-12

Cable Crunch - 3 sec negative

10-12

Cable Pull Through w/Rope

10-12

Exercise

Sets

Reps

Incline Dumbbell Bench Press

8-12

Rack Deadlifts - 3" to 5" off ground

5-8

Military Press

8-12

Machine Chest Press - 3 sec negative

8-12

Pull Ups or Machine Rows - 3 sec negative

8-12

Machine Shoulder Press - 3 sec negative

8-12

Dumbbell Curls - 3 sec negative

8-12

Machine Tricep Dip - 3 sec negative

8-12

Exercise

Sets

Reps

Leg Press

10-20

Dumbbell Stiff Leg Deadlifts

8-12

Leg Press Calf Raise

10-15

Hack Squat

8-12

Seated Leg Curl - 3 sec negative

10-12

Seated Calf Raise - 3 sec negative

10-12

Planks

60 sec

Hyperextension

10-12

Day 4
Upper Body

Day 5
Lower Body

Zilele 3, 6, si 7 sunt zile LIBERE poate putin CARDIO