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prime 4 settimane
Size Surge Routine Phase Two, Four Weeks
Workout 1
Quadriceps
Midrange: Squats* 2x7-9
Stretch: Sissy squats 1x7-9
Contracted: Leg extensions 2x7-9
Hamstrings
Midrange and Stretch: Stiff-legged deadlifts 2x7-9
Contracted: 2x7-9
Calves
Midrange: Toes-pointed leg curls 1x7-9
Stretch: Donkey calf raises 1x12-18
Contracted: Standing calf raises 2x 12-18
Upper chest
Midrange: Incline presses* 1x7-9
Stretch & Contracted: Incline cable flyes 1x7-9
Lower chest
Midrange: Bench presses* 2x7-9
Stretch & Contracted: Decline cable flyes 1x7-9
Triceps
Midrange: Lying triceps extensions 2x7-9
Stretch: Overhead extensions 1x7-9
Contracted: Dumbbell kickbacks 1x7-9
*Do one to two light warmup sets with 50 percent of your work on the first set and 70 percent on the second prior to your two work sets.
settimana di recupero attivo
Monday
Squats* 2x7-9
Leg extension 1x7-9
Stifflegged deadlifts* 1x7-9
leg curls 1x7-9
Bench Presses* 2x7-9
Flat Bench Flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9
Wednesday
Deadlifts* 2x7-9
Standing calf raises 2x12-18
Barbell curls* 2x7-9
Lying triceps extensions* 2x7-9
Wrist curls 1x7-9
Kneeups 2x7-9
Crunches 2x12-18
Friday
Squats* 2x7-9
Leg extensions 1x7-9
Leg curls 2x7-9
Seated calf raises* 2x12-18
Bench presses* 2x7-9
Flat-bench flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9
* Do one to two light warmup sets with about 50 percent of your work weight on the first set and 70 percent on the second prior to your two work sets.
5 settimane
Workout 2
Midback
Midrange: Behind-the-kneck pulldowns* 2x7-9
Stretch: One-arm dumbbell rows 1x7-9
Contracted: Bent-over bent-arm laterals 2x7-9
Lats
Midrange: Pulldowns to the front* 2-7-9
Stretch: Dumbbell pullovers 1x7-9
Contracted: Undergrip bent-over rows 1x7-9
Upper traps
Stretch & Contracted: Forward-lean shrugs 2x7-9
Deltoids
Midrange:Behind-the-kneck presses* 2x7-9
Stretch: Incline one arm-laterals 1x7-9
Contracted: Lateral raises 2x7-9
Biceps
Midrange: Barbell curls* 2x7-9
Stretch: Incline dumbbell curls 1x7-9
Contracted: Nonsupport concentration curls 1x7-9
Abdominals
Midrange & Lower Contracted: Reverse crunches 1x7-9
Stretch: Roman chair crunches 1x7-9
Upper Contracted: Crunches 1x12-18
* Do one to two light warmup sets with about 50 percent of your work weight on the first set and 70 percent on the second prior to your two work sets.
Segnalibri