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Facultad de Ciencias Naturales e Ingeniería

A Lying Leg Curls - Body Extended 6 6 + 10 partials (all sets) 4-0-1-0 40 secs B1 Leg Press - Feet Narrow (feet and knees touching) 4 10 4-0-1-0

B2 Leg Press - Feet Wide 4 10 1 1/2’s* 4-0-1-0 80 secs

C Wide Stance Barbell Back Squats (glute emphasis) 8 8 4-0-1-0 80 secs

D1 Heels Elevated Dumbbell Squats 5 15 4-0-1-0

D2 Stiff leg Dumbbell Deadlift - Toes Elevated 5 21 4-0-1-0 80 secs

* perform the ½ rep at the bottom + Optional: abs / core

pro level

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PHASE 4 - WORKOUT 1:

CHEST / SIDE DELTS DURATION: 62 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

30º Incline Dumbbell Press 5 6 3-0-1-0 80 secs

B

60º Incline Dumbbell Press 3 10 3-0-1-0 80 secs

C1

Incline Barbell Bench Press with inward Intention 6 8 4-0-X-0

C2

Plyo Pushups 6 (or failure)21 * 4-0-1-0 80 secs

D

Dumbbell Overhead Press 4 8 4-0-2-0 80 secs

E

45º Incline Side Lying One-Arm Dumbbell Lateral Raises 3 12 4-0-1-0 0 (40 after final set)

F

Seated Two-Arm Dumbbell Lateral Raises 3 21 (last set)+ NOS 4-0-1-0 40 secs * 3 sets narrow hand spacing, 3 sets wide

pro level

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PHASE 4 - WORKOUT 2:

BACK / HAMS DURATION: 64 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Bent Barbell Rows (outward Intention) 6 8 (last set)+ NOS 3-0-1-0 2 mins

B

One-Arm Dumbbell Rows 3 6 3-0-1-0 80 secs

C

Incline Prone Two-Arm Dumbbell Rows 3 8 (last set)+ NOS-X 3-0-1-1 80 secs

D

Lying Leg Curls - Body Extended 6 6 + 10 partials (all sets) 3-0-1-0 80 secs

E

Deadlifts (bent-knee) 5 5 4-0-1-0 2 mins

pro level

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PHASE 4 - WORKOUT 3:

QUADS DURATION: 60 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Barbell Front Squats - Heels Elevated 1-2” 4 8 4-0-1-0 2 mins

B

Dumbbell Squats (DB’s beside hips) 4 8 (last set)+ NOS-X 3-0-1-0 80 secs

C

Bulgarian Split Squats - front foot on a 6” box (back foot on bench) 4 21 4-0-1-0 0 (2m after final set)

D

Leg Press (feet low) 3 6 note the tempo 6-0-6-0 80 secs

E

Leg Extensions 3 8 BPak Strip Sets(all

sets) 4-0-1-0 80 secs + Optional: calves

pro level

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PHASE 4 - WORKOUT 4:

SQUAT / BENCH / DEADLIFT DURATION: 53 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Barbell Back Squats (yes, squats again!) 6 8,6,48,6,4 4-0-1-0 2 mins

B

Bench Press (with red bands) 6 10,8,610,8,6 3-0-1-2 2 mins

C1

Wide-Grip Pull-Ups (weighted if necessary) 7 7 3-0-3-0

C2

Deadlifts (bent-knee) 7 7 3-0-3-0 2 mins

pro level

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PHASE 4 - WORKOUT 5:

ARMS / SIDE DELTS DURATION: 52 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Standing Barbell Curls 4 8 4-0-1-0 after final 40 (80

set)

B1

Reverse-Grip DB Preacher Curls (pronated) - avoid shoulder rotation 3 10 4-0-1-0

B2

Dumbbell Preacher Curls (supinated - palms up) 3 12 4-0-1-0 40 secs

C

Incline Dumbbell Curls 3 8 + NOS-X (last 2 sets) 3-1-1-2 40 secs

D

Tricep Pressdowns 3 15 + NOS-X (last 2 sets) 4-0-1-0 40 secs

E1

Cable Crossovers (cable height high, hands together in front of thighs at the bottom) 3 10 4-0-1-0

E2

Seated Dumbbell Lateral Raises 3 10 Sets(all sets)BPak Strip 3-0-1-1 80 secs + Optional: calves

pro level

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PHASE 5 - WORKOUT 1:

CHEST / BACK DURATION: 49 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Flat Barbell Bench Press 4 10 4-1-1-0 40 (this is correct)

A2

Wide-Grip Pull-Ups 4 10 4-1-1-0 40 secs

B1

Incline Dumbbell Flys 3 10 concentric4 sec 4-0-4-0

B2

Reverse-Grip Pull-Ups with orange bands 3 10 4-0-1-0 80 secs

C

Incline Dumbbell Press 3 15 1 1/2’s* 4-0-1-0 40 secs

D

Two-Arm Bent-Over Dumbbell Rows 3 10 4-0-1-0 40 secs

E1

Cable Crossovers (cable height high, hands together in front of thighs

at the bottom) 2 10 4-0-1-0

E2

Cable Crossovers (step forward and extend arms in front to chin height) 2 10 (last set)+ NOS-X 4-0-1-0 40 secs

F

Machine Rows (any) 3 10 isometric3 second 4-0-1-3 40 secs

* perform the ½ rep at the bottom + Optional: abs / core

pro level

Printable Workout Sheets

PHASE 5 - WORKOUT 2:

QUADS / BICEPS DURATION: 61 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Leg Press (feet low) 4 15 4-0-1-0 2 mins

B

Leg Extensions 3 15 4-0-1-0 2 mins

C

Reverse Lunges (all reps on one side, then the other) 3 15 eccentric6 sec 6-0-2-0 0 (40 after final set)

D

Incline Dumbbell Curls 3 8 (last set)+ NOS-X 4-0-1-0 40 secs

E

Seated Alternating Dumbbell Curls (all reps one arm, then the other) 3 15 4-0-1-0 0 (2m after final set)

F

Low Cable, Standing Cable Curls facing away from apparatus 3 15 (last set)+ NOS-X 4-0-1-0 40 secs + Optional: calves

pro level

Printable Workout Sheets

PHASE 5 - WORKOUT 3:

HAMS / DELTS / TRICEPS DURATION: 61 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Glute-Ham Raises (squeezing a 2-3" ball between knees) 3 15 4-0-1-0 80 secs

B

Single-Leg Lying Leg Curls (2 - 3" ball between knees) 3 10 + 10 partials (all sets) 4-0-1-0 0 (2m after final set)

C

Stiff-Leg Dumbbell Deadlifts (toes elevated) 3 21 (last set)+ NOS-X 4-0-1-0 80 secs

D1

Seated Dumbbell Lateral Raises 3 6 4-0-1-0

D2

Standing Cable Lateral Raises 3 15 + 10 partials (all sets) 4-0-1-0 80 secs

E

Dumbbell Overhead Press 3 8 4-0-1-0 40 secs

F

Lying Barbell Tricep Extensions 3 21 4-0-1-0 40 secs

G1

Overhead Rope Extensions 3 15 4-0-1-0

G2

Close-Grip Pushups 3 21 4-0-1-0 40 secs

pro level

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*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***

PHASE 6 - WORKOUT 1:

CHEST / DELTS / TRICEPS DURATION: 77 MINS

EXERCISE

SETS TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A Flat Dumbbell Press 4 6 (last set)+ NOS 4-0-1-0 80 secs

B 30º Incline Dumbbell Press 3 10 + NOS-X (last set) 4-0-1-0 40 secs C Incline Barbell Bench Press 3 12 (last set)+ NOS 4-0-1-0 80 secs

D Flat Dumbbell Flys 2 10 + NOS-X (both sets) 4-0-1-0 80 secs

E 75º Incline “Standing” Prone Lateral Raises 3 12 1 1/2’s* 4-0-1-0 40 secs F One-Arm Bent Over Cable Laterals 3 15 (last set)+ NOS 4-0-1-0 40 secs

G 60º Incline Supine (palms up) Front Raises 2 15 4-0-1-0 40 secs

H1 Close-Grip Bench Press with Thin Bands 4** 12 4-0-1-2

H2 Overhead Rope Extensions 2 21 + NOS-X (last set) 4-0-1-0 40 secs * perform the ½ rep at the bottom

pro level

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*** ALL ‘A.M’ WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY, KEEP THE WEIGHTS ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) ***

PHASE 6 - WORKOUT 2 (AM):

BACK / BICEPS DURATION: 64 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Deadlift (bent-knee) with Orange Bands 6 21,14,7,7,14,21 4-0-1-0 2 min (this is correct)

A2

Reverse-Grip Pull-Ups with 2 Orange Bands (for NOS-X: bodyweight, then 1 band, then 2 bands,

done) 6 8

+ NOS-X

(last set) 3-0-1-0 80 secs

B

One-Arm Dumbbell Rows 4 12 (last set)+ NOS-X 4-0-1-0 40 secs

C

Incline Dumbbell Curls 3 6 6 second eccentric 6-0-1-0 80 secs

D

Standing Elbows High BB Curls (drive elbows together) 5 8 4-0-1-0 80 secs + Optional: abs / core

pro level

Printable Workout Sheets

PHASE 6 - WORKOUT 2 (PM):

BACK / BICEPS DURATION: 66 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

60º Incline Supine Overhead Reverse-Grip Pulldowns 4 15 (last set)+ NOS-X 4-0-1-0

A2

Seated Cable Rows 4 15 + 5 partials (all sets) 4-0-1-0

A3

Reverse-Grip Pulldowns (slight backward lean from hips, not spine) 4 15 4-0-1-0

A4

Incline Prone Two-Arm Dumbbell Rows 4 8 isometric6 second 4-0-1-6 80 secs

B

One-Arm Dumbbell Rows (no rest between arms) 4 12 (last set)+ NOS-X 4-0-1-0 80 secs

C1

Two-Arm High Cable Curls 3 15 4-0-1-0

C2

Prone Barbell Spider Curls 3 12 (last set)+ NOS 4-0-1-0

C3

Low Cable, Cable Curls facing away from apparatus 3 21 4-0-1-0 80 secs + Optional: abs / core

pro level

Printable Workout Sheets

PHASE 6 - WORKOUT 3 (AM):

QUADS / HAMS DURATION: 61 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Single Leg Leg Press OR Reverse Lunges (DB’s besides hips) 4 15 4-0-1-0 0 (80 after final set)

B

Barbell Back Squats 6 8 4-0-1-0 2 mins

C

Dumbbell Squats - Heels Elevated 4 21 bottom half reps only 4-0-1-0 40 secs

D

Seated Hamstring Curls OR Glute-Ham Raises 3 21 4-0-1-0 40 secs

E

Barbell Stiff-Leg Deadlifts 3 15 (last set)+ NOS 4-0-1-0 40 secs

F

Leg Press (feet high, wide and externally rotated) 4 12 (last set)+ NOS 4-0-1-0 40 secs + Optional: calves

pro level

Printable Workout Sheets

PHASE 6 - WORKOUT 3 (PM):

HAMS / QUADS DURATION: 60 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Barbell Reverse Lunges (all one side then the other) 4 21 1 1/2’s* 4-0-1-0 0 (2m after final set)

B1

Barbell Front Squats 4 15 3-0-1-0

B2

Barbell Back Squats 4 10 4-0-1-0

B3

Leg Press - Feet High & Wide (glute / hamstring emphasis) 4 15 4-0-1-0

B4

Lying Leg Curls - Body Extended 4 6 4-0-1-0

B5

Lying Leg Curl - Body Flexed 4 6 + 10 partials (all sets) 4-0-1-0

B6

Dumbbell Walking Lunges 4 15 4-0-1-0 3 mins

* perform the ½ rep at the bottom + Optional: calves

pro level

Printable Workout Sheets

PHASE 6 - WORKOUT 4:

BACK / CHEST / ARMS DURATION: 71 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Underhand 1-Arm DB Rows (externally rotate so palm faces forward) 5 10 4-0-1-0

A2

Flat Dumbbell Bench Press 5 12 4-1-1-1 40 secs

B1

Seated Cable Rows (shoulder-width grip) 4 10 * note the tempo * 5-0-2-2

B2

60º Incline Dumbbell Press 4 10 4-0-1-0 40 secs

C1

Reverse-Grip Pulldowns (FULL retraction and depression) 3 15 ** note the tempo ** 4-4-4-0

C2

Plyo Pushups 3 21 4-0-1-0 40 secs

D1

Overhead Rope Extensions 3 12 (last set)+ NOS-X 4-0-1-2

D2

Incline Dumbbell Curls 3 12 (last set)+ NOS-X 4-0-1-0 40 secs

E

Standing Barbell Curls 3 12 (last set)+ NOS 4-0-1-0 40 secs

pro level

Printable Workout Sheets

PHASE 6 - WORKOUT 5:

QUADS / HAMS DURATION: 61 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Leg Press (feet low) 4 8 + CS-6 Sets 4-0-1-0 80 secs

B

Leg Extensions 4 8 + CS-6 Sets 4-0-1-0 80 secs

C

Lying Leg Curls - Body Extended 4 10 BPak Strip Sets

(all sets) 4-0-1-0 80 secs

D

Glute-Ham Raises 5 8 4-0-1-0 40 secs

pro level

Printable Workout Sheets

PHASE 6 - WORKOUT 6 (AM):

HAMS / BACK / SIDE DELTS DURATION: 58 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Stiff-Leg Deadlifts 4 21 4-0-1-0 80 secs

B

Deadlifts (bent-knee) 4 8 (last set)+ NOS 4-0-1-0 80 secs

C

Reverse-Grip Pull-Ups (assisted or bands) 4 8 (ALL sets)+ NOS 4-0-1-0 80 secs

D

Seated Dumbbell Lateral Raises 4 8 (ALL sets)+ NOS 4-0-1-0 80 secs + Optional: abs / core

pro level

Printable Workout Sheets

PHASE 6 - WORKOUT 6 (PM):

REAR DELTS / BACK / HAMS DURATION: 62 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Bent Over Dumbbell Lateral Raises 4 12 4-0-1-0

A2

Bent Over Cable Lateral Raises(chest up) 4 12 (last set)+ NOS 4-0-1-0 40 secs

B

Reverse-Grip Pulldowns 4 10 Stretch2 Sec 4-2-1-0 40 secs

C

Straight-Arm Cable Pullovers 4 21 4-0-1-0 40 secs

D

Bent Barbell Rows (outward intention) 6 8 (last set)+ NOS 4-0-1-0 40 secs

E1

Lying Leg Curls - Toes out 5 12 4-0-1-0

E2

Lying Leg Curls - Toes neutral 5 12 4-0-1-0

E3

Lying Leg Curls - Toes In 5 12 4-0-1-0 80 secs

pro level

Printable Workout Sheets

PHASE 6 - WORKOUT 7:

CHEST / ARMS DURATION: 82 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A

Flat BB Bench Press with thin red bands (3 sets narrow-grip, 3 sets 4” wider) 6 12 (last set)+ NOS 4-0-1-2 40 secs

B1

Incline Dumbbell Press 4 10 (last set)+ NOS-X 4-0-1-0

B2

Cable Crossovers 4 10 4-0-1-2 40 secs

D1

Plyo Pushups 4 15 4-0-1-0 40 (this is correct)

D2

Pushups 4 15 4-0-1-0 40 secs

E

Machine Preacher Curls 4 12 (last set)+ NOS 4-0-1-2 40 secs

F

Incline Dumbbell Curls 3 21 4-0-1-0 40 secs

G1

Standing Barbell Reverse Curls 3 10 4-0-1-0

G2

Standing Barbell Curls 3 10 4-0-1-0 40 secs

H

Reverse-Grip Tricep Pushdowns (cambered or E.Z bar) 5 8 (last set)+ NOS-X 4-0-1-1 40 secs + Optional: calves

pro level

Printable Workout Sheets

PHASE 6 - WORKOUT 8:

HAMS / QUADS DURATION: 75 MINS

EXERCISE

SETS

TARGET REPS

*

TEMPO

REST

SET / WEIGHT / REPS

A1

Lying Leg Curls - Hips Extended 6 8 +5 partials(all sets) 4-0-1-0

A2

Barbell Back Squats 6 8 4-0-1-0

A3

Alternating Dumbbell Lunges 6 8 4-0-1-0

A4

Dumbbell Squats (DB’s beside hips) 6 21 4-0-1-0 2 mins

B1

Leg Press - Feet Narrow 4 10 4-0-1-0

B2

Leg Press - Feet Wide 4 10 4-0-1-0

B3

Leg Extensions 4 12 isometric3 sec 4-1-1-3

B4

Stiff-Leg Deadlifts 4 15 4-0-1-0

B5

Seated Leg Curls 4 21 4-1-1-0 3 mins

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