Workout Plan 2:
Monday: Chest & Back:
Bench Press: 3 sets with pre-exhaustion and Break Down. (As specified above).
Incline Bench Press: 3 sets Break Down 4-12 reps, 50-100% of max.
Lat Pull downs: 2 sets of 4-12 reps and a break down, 50-80% of max
Dead Lifts: 2 sets 15-10 slow reps (2-4 seconds up and 2-4 seconds down). Be careful doing exercise using this tempo. Because is to slow is a tendency to get hurt.
Wednesday: Shoulders & Legs.
Squats: 3 sets of 15-30 reps, 50-80% of max.
Leg Curls: 2 sets of 12-8 reps, 50-80% of max.
Leg extensions: 2 sets of 12-8 reps, 50-80% of max.
Military Press: 3 sets of 12-8 reps, 50-80% of max. 2 sets pre-exhaustion using lateral dumbbell raises first.
Shoulder Shrugs : 2 sets 50-90% of max. 2 sets double-break-downs.
Calf Raises : 3 sets 20-10 reps, 50-90% of max. Toes in + out on at least two of the sets.
Friday: Arms
Chin-up: 1 set (30 sec up 30 sec down) followed by Straight Bar Curls (8-12 reps) do this cycle twice
Concentration curls: 2 sets of double-break-downs.
Dip: 1 set (30 sec up 30 sec down) followed by Lying French Presses (Skullcrushers) do this cycle twice
Triceps pushdowns: 2 sets normal 15-6 reps 50-80% of max.
Triceps kickbacks: 1 set 10-12 reps WITH GOOD FORM.