A Little Bit Of What You Need...If That's Shoulders
Day 1- Quads
5 Sets 10 Lighter and really slow on the down
Front Squat
5 sets 10
Leg Extension toes pointed in, slow and 1 second squeeze at top
5 Sets 10- light and low to get hams and glutes too
Leg Press
3 Sets 12
Hamstring Curls
SUPERSET
Zercher Good Morning
ONCE COMPLETED SUPER SET GO BACK TO THE 5 SETS 10 PRESS, LEG EXTENSION, FRONT SQUAT SO REPEATING THAT TO TOTAL 10 X 10 SETS IN SESSION
Day 2- Upper - ALL THE GOOD STUFF
3 Sets 10
DB Chest Press
3 Sets 10
Pull Ups
5 Sets 20
DB Shoulder Press
SUPERSET WITH
Seated Lat Raises
3 Sets 12-15
Dips
SUPERSET WITH
Tricep Skull crushers
3 Sets 12-15
DB Seated Hammer Bicep Curl
SUPERSET WITH
Cable Curl
Day 3- Hamstrings & Glutes
5 Sets 10
Hip Thrusts
3 sets 20
B Stance RDL
3 sets 20
Zercher Reverse Lunges
3 sets 20
Bulgarian Split Squats
3 Sets 12
Goblet Squats
SUPERSET WITH
Leg extensions, slow and 1 second squeeze at top
ONCE COMPLETED SUPERSET GO BACK TO THE 5 SETS 10 HIP THRUSTS, 3 SETS 20 RDL & 3 SETS 20 ZERCHER SO REPEATING THAT TO TOTAL 10 X 10 / 6 X 20 SETS IN SESSION
Day 4- DELTS
5 Sets 20 DB Drop each set so start as heavy as possible, Looking at 3-4 drops
Shoulder Press
3 Sets 30 drop each set
Lat Raises
3 Sets 30
Cable Prone Fly
3 sets 12
DB font raise
SUPERSET WITH
Facedown inclined bench fly
3 Sets 12
One narrow press up on plate then come off plate to wide press up
Day 5- PUSH
5 Sets 10
DB Chest press inclined
5 sets 10
Shoudler Press DB
5 Sets 10 LIGHT, NO TRAPS ALLOWED
Seated Lat Raises
3 sets 20
Tricep 1 arm rope pushdown, 10 each side
ONCE COMPLETED GO BACK TO BEGINNING SO REPEATING IT ALLLLLL
1 Set 50 Arnold Press
Day 6- PULL
5 Sets 10, lighter than normal
Lat Pull Down , must squeeze at bottom
3 sets 20 , 10 each side
1 Arm machine row
5 Sets 10 Lighter than normal to get a squeeze in, still rep out
High Cable Facepull
3 sets 20
Bicep Concentration curl
ONCE COMPLETED GO BACK TO BEGINNING SO REPEATING IT ALLLLLL
1 set 50
Arnold Press
ABS
3 sets 15 1 Second hold Superman
4 Sets 20 Cable Crunch (middle, side, side)
3 sets 50 plank shoulder taps
3 Sets 30 High plank to side plank, 1 move = 1 Rep
BACK MOBILITY DAILY
5 minutes Back Rolling
3 Minutes of Lying Spinal Twists, top leg straight, shoulder on floor look to open that twist, keep switching after 30 seconds
6 Minutes Sat up, Legs straight, bend left knee, foot on other side of right leg, right arm straight on outside of up knee, left hand comes behind you so you open up your body and push into twist, hold for a minute switch sides
Crab work