Josh`s week of training:
Quads + Calves:
Leg Press :
1 plate per side - 50 reps
2 plates per side - 25 reps
3 plates - 20 reps
4 plates - 12-15
5 plates - 10-12
Leg Extensions - 4 sets of 12 - 15 reps.....1 minute rest between sets get off machine after each set
Squats - 1 set with 185 pounds to failure.....go deep,and really push for reps with good form.
Leg Curls - 5 sets - 20,15,12,10,8......add weight each set.....use whichever machine you prefer.......I have no clue what you have available.
Calf Raises..........do a standing set if available Super-Set with a set of leg press calf raises or rotary calf raises......if not possible do them seperately.......4 sets each until failure,followed by half reps until it kills you.
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Chest:
DB Inclines - 4 X 12,10,8,10 (pyramid up in wt. each set,then reduce wt. on last set)
DB Flyes - 4 X 15,12,10,8 (constant weight......1 minutes rest tops between sets)
Crossovers - 3 X 20 (constant weight......1 minutes rest tops between sets)
the reps are just goals.....go as heavy as you can on each set for the reps you are gunning for......if you don`t get all the reps it`s cool.....just push hard to try to get them but never at the expense of form.
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Back:
V-Bar Lat Pulldowns - (Use the type of handle that most people use on seated cable rows) 4 X 12,10,8,15.....pyramid up in weight,then drop back down on the last set.....get a full stretch and squeeze at the bottom for a second......arch your back a bit and try to pull to the chest area.
Seated Machine Rows - 4 X 10- 12 with a constant weight.......one minutes rest between sets...........if you have access to one,the machine should have a pad that your chest goes on while being seated.
Straight -Arm Pulldowns - Elbows slightly bent,bring bar down to the quads if possible.....keep knees bent a bit also and step back from the machine as this will allow a better stretch at the top of the exercise.
Dumbell Shrugs - 3 X 20 (constant weight,keep dumbells at arms length in front of the body,not on the side of the legs.....let them hang a bit with a slight bend forward........a minutes rest between sets,then hit the treadmill.
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Shoulders:
Tri-Set:
Triple Drop Laterals - grab the 10 pounders,the 15`s and the 20`s.......line them up on a bench in front of you................10 pounders - 20 reps,15 pounders-15 reps,20 pounders-12 reps.....repeat this for 3 total sets just aiming for as many reps as you can get with each pair of DB`s......rest only 1 minute between tri-sets.......you`ll love me later! LOL
Bent-Over Laterals - 3 X 20,15,12......try to pull with the rear delt.....on the last set do as many partial reps that you can stand.
Face-Pulls - 2 sets to failure.....use a rope handle and picture the back of our arms being on pads and push those "pads" backwards......in other words don`t just yank them to your face.........try to establish a mind/muscle connection.............. ...on everything!!
Seated Machine Press - 1 X 20.......sit facing the machine instead of resting your back on the pad.
CARDIO = 1 hour
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Arms :
Super-Set # 1:
Seated Alternate DB Curls - 4 X 12,10,8,10 (pyramid up in wt. then back down on last set)
Lying DB Extensions - 4 X 20,15,12,10 (pyramid up in wt. then back down on last set)
Super-Set # 2:
E-Z Bar Curls - 3 X 10 (constant weight)
Seated triceps Extensions - 3 X 10 - 12 (use the same EZ-Bar)
Pressdowns - 1 set on lat machine....not the crossover unit go for 30-40 reps just as a burnout..........keep form good on all exercises.
Super-Set # 3:
Wrist Curls - 3 X failure on every set.......constant weight.......go for a deep painful burn
Reverse Wrist Curls - 3 X failure (use an empty EZ-Curl Bar and rest forearms on legs with wrists/hands completely hanging from knee area and get a full ROM).......high reps......look for pain here also.
No rest at all between any of the Super-Sets.......for example do the Alternate Curls,then drop the bells grab another pair that should be by your feet ahead of time for Lying DB Extensions grab `em and go............rinse wash,repeat........between sets get your heavier dumbells ready.
Cardio.........one hour !!
