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Day 1: Upper Power Exercise Sets Reps

This document outlines a 5-day training split with exercises assigned to each day. Day 1 focuses on upper body pulling and pressing movements. Day 2 targets lower body with exercises like squats, leg extensions, and calf raises. Day 3 is dedicated to arm hypertrophy with various curl and triceps exercises. Day 4 continues lower body work with squats and additions like leg press, and finishes with calf exercises. Day 5 concludes the week with chest and back hypertrophy, incorporating presses, flies, rows and pulldowns. Each exercise lists sets and reps to perform.

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Ricardo Terrones
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© Attribution Non-Commercial (BY-NC)
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Download as PDF, TXT or read online on Scribd
60 views

Day 1: Upper Power Exercise Sets Reps

This document outlines a 5-day training split with exercises assigned to each day. Day 1 focuses on upper body pulling and pressing movements. Day 2 targets lower body with exercises like squats, leg extensions, and calf raises. Day 3 is dedicated to arm hypertrophy with various curl and triceps exercises. Day 4 continues lower body work with squats and additions like leg press, and finishes with calf exercises. Day 5 concludes the week with chest and back hypertrophy, incorporating presses, flies, rows and pulldowns. Each exercise lists sets and reps to perform.

Uploaded by

Ricardo Terrones
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as PDF, TXT or read online on Scribd
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Day 1: Upper Power Pulling Power Movement Assistance Pulling Movement Assistance Pulling Movement Auxilary Pulling Movement

Pressing Power Movement Exercise Bent over row Weighted pull ups Rack Chins Flat Dumbell Press Weighted dips Seated dumbell shoulder press Cambered Bar Curls Skull Crushers Sets 3 2 2 2 3 Reps 3~5 6~10 6~10 6~10 3~5

Asisstance Pressing Movement Auxilary Curling Movement Auxilary Extension Movement

2 3 3

6~10 6~10 6~10

Day 2: Lower Power Pressing Power Movement Asisstance Pressing Movement Assistance Extension Movement Assistance Pulling Movement Assistance Pulling/Curling Movement Auxilary Calf Movement Auxilary Calf Movement Exercise Squats Hack squats Leg extensions Stiff Legged deadlifts Glute raise/leg curl Standing Calf raise Seated Calf Raise Sets 3 2 2 3 2 3 2 Reps 3~5 6~10 6~10 5~8 6~10 6~10 6~10

Day 3: Arm Hypertrophy Hypertrophy Curling Exercise Hypertrophy Curling Exercise Hypertrophy Curling Exercise Hypertrophy Extension Exercise Hypertrophy Extension Exercise Hypertrophy Extension Exercise Hypertrophy Shoulder Movement Hypertrophy Shoulder Movement Hypertrophy Shoulder Movement *end each muscle Group with FST7 Exercise Cambered bar preacher curls Dumbell concentration curls Spider curls bracing incline bench Steated tricep extension with bar Cable pressdown Cable kickback Seated Dumbell press Upright Row Side lateral raise Sets 4 3 3 4 3 3 4 3 3 Reps 8~12 12~15 15~20 8~12 12~15

8~12 12~15 15~20

Day 4: Leg Hipertrophy Exercise Lower Body Power Speed Work Hypertrophy Pressing Movement Hypertrophy Pressing Movement Hypertrophy Extension Movement Hypertrophy Pulling Movement Hypertrophy Curling Movement Hypertrophy Curling Movement Hypertrophy Calf Movement Hypertrophy Calf Movement Squat Hack Squat Leg Press Leg Extensions Romanian Deadlifts Lying Leg Curls Seated Leg Curls Donkey Calf Raise Seated Calf Raise Sets 6 3 2 3 3 2 2 4 3 Reps 3 8~12 12~15 15~20 8~12 12~15 15~20 10~15 15~20

Day 5: Chest & Back Hypertrophy Exercise Pressing Power Speed Work Hypertrophy Pressing Movement Hypertrophy Pressing Movement Hypertrophy Fly Movement Pulling Power Speed Work Hypertrophy Pulling Movement Hypertrophy Pulling Movement Hypertrophy Pulling Movement Hypertrophy Pulling Movement Flat dumbell press Incline dumbell press Hamer strenght chest press Incline cable Flyes Bent over or Pendlay rows Rack chins Seated cable row Dumbell row Close grip pulldown Sets 6 3 3 2 6 3 3 2 2 Reps 3 8~12 12~15 15~20 3 8~12 8~12 12~15 15~20

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