· barbell shrugs 4 to 6 2 upright barbell rows (close grip) 2 4 to 6 total workout time . ......
Post on 10-Aug-2020
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1
Training Routine #27
Sunday - Rest
Monday – Chest and Triceps
Tuesday - Legs
Wednesday – Back and Biceps
Thursday – Shoulders and Traps
Friday – Calves, Abdominals, and Forearms
Saturday – Rest
Note: Execute 6 to 8 reps on the FIRST and LAST week of this training cycle .
Chest and Triceps
Exercise Sets Reps Week #1 (6 to 8 reps)
Week #2 Week #3 Week #4 Week #5
Flat Barbell
Bench Press
2
4 to 6
Incline Barbell Bench Press
2
4 to 6
Incline
Dumbbell Bench Press
2
4 to 6
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2
Notes:
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Triceps Cable Pressdowns
3
4 to 6
Lying Triceps Extensions
2
4 to 6
Total Workout Time
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3
Legs
Notes:
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Exercise Sets Reps Week #1 (6 to 8 reps)
Week #2 Week #3 Week #4 Week #5
Squats
2
4 to 6
Leg Press
2
4 to 6
Leg Curls
2
4 to 6
Stiff Leg Deadlifts
2
4 to 6
Total Workout Time
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4
Back and Biceps
Exercise Sets Reps Week #1 (6 to 8 reps)
Week #2 Week #3 Week #4 Week #5
Bent Over Barbell Rows
2
4 to 6
Cable Pull Downs (In front)
2
4 to 6
Seated Cable Rows (V-Bar)
1
4 to 6
Deadlifts
2
6 to 8
Alternating
Dumbbell Curls
2
4 to 6
Straight Barbell Curls
2
4 to 6
Curl Bar Curls
1
4 to 6
Total Workout Time
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5
Shoulders and Traps
Notes:
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Exercise Sets Reps Week #1 (6 to 8 reps)
Week #2 Week #3 Week #4 Week #5
Straight Bar Military Press
(In front)
2
4 to 6
Seated Dumbbell Shoulder Press
2
4 to 6
Side Lateral
Dumbbell Raises
2
4 to 6
Seated Bent Over Rear
Lateral Dumbbell Raises
2
4 to 6
Barbell Shrugs
2
4 to 6
Upright Barbell
Rows (close grip)
2
4 to 6
Total Workout Time
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6
Calves, Abdominals, and Forearms
Notes:
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Exercise Sets Reps Week #1 (6 to 8 reps)
Week #2 Week #3 Week #4 Week #5
Seated Calf Raises
2
4 to 6
Standing Calf Raises
3
4 to 6
Weighted Leg
Raises
2
12 to
15
Weighted Cable
Crunches
2
12 to
15
Seated Barbell Wrist Curls
2
4 to 6
Seated
Reverse Barbell Wrist
Curls
2
4 to 6
Total Workout Time
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7
Chest and Triceps
Notes:
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Exercise Sets Reps Week #6 Week #7 Week #8 Week #9 Week #10 (6 to 8 reps)
Flat Barbell Bench Press
2
4 to 6
Incline Barbell Bench Press
2
4 to 6
Incline Dumbbell Bench Press
2
4 to 6
Triceps Cable
Pressdowns
3
4 to 6
Lying Triceps Extensions
2
4 to 6
Total Workout Time
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8
Legs
Notes:
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Exercise Sets Reps Week #6 Week #7 Week #8 Week #9 Week #10 (6 to 8 reps)
Squats
2
4 to 6
Leg Press
2
4 to 6
Leg Curls
2
4 to 6
Stiff Leg Deadlifts
2
4 to 6
Total Workout Time
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9
Back and Biceps
Notes:
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Exercise Sets Reps Week #6 Week #7 Week #8 Week #9 Week #10 (6 to 8 reps)
Bent Over Barbell Rows
2
4 to 6
Cable Pull
Downs (In front)
2
4 to 6
Seated Cable Rows
(V-Bar)
1
4 to 6
Deadlifts
2
6 to 8
Alternating Dumbbell
Curls
2
4 to 6
Straight Barbell Curls
2
4 to 6
Curl Bar Curls
1
4 to 6
Total Workout Time
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10
Shoulders and Traps
Notes:
_____________________________________________________________________
_____________________________________________________________________
_____________________________________________________________________
Exercise Sets Reps Week #6 Week #7 Week #8 Week #9 Week #10 (6 to 8 reps)
Straight Bar Military Press
(In front)
2
4 to 6
Seated Dumbbell Shoulder Press
2
4 to 6
Side Lateral
Dumbbell Raises
2
4 to 6
Seated Bent Over Rear
Lateral Dumbbell Raises
2
4 to 6
Barbell Shrugs
2
4 to 6
Upright Barbell
Rows (close grip)
2
4 to 6
Total Workout Time
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11
Calves, Abdominals, and Forearms
Notes:
_____________________________________________________________________
_____________________________________________________________________
Exercise Sets Reps Week #6 Week #7 Week #8 Week #9 Week #10 (6 to 8 reps)
Seated Calf Raises
2
4 to 6
Standing Calf Raises
3
4 to 6
Weighted Leg
Raises
2
12 to
15
Weighted Cable
Crunches
2
12 to
15
Seated Barbell Wrist Curls
2
4 to 6
Seated
Reverse Barbell Wrist
Curls
2
4 to 6
Total Workout Time
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12
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