Scribd
Upload
37 views36 pages

6 Weeks Hiit

The document outlines a 6-week workout program with workouts focused on different muscle groups each day. Each workout includes compound and isolation exercises targeting the key muscle groups for that day. Exercises are done in circuits with light weight for higher reps followed by heavier weight for lower reps to failure. Rest periods decrease in the second week to increase intensity. The program aims to progressively overload the muscles with increasing weight and decreasing rest.

Uploaded by

Arnav Saha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
37 views36 pages

6 Weeks Hiit

The document outlines a 6-week workout program with workouts focused on different muscle groups each day. Each workout includes compound and isolation exercises targeting the key muscle groups for that day. Exercises are done in circuits with light weight for higher reps followed by heavier weight for lower reps to failure. Rest periods decrease in the second week to increase intensity. The program aims to progressively overload the muscles with increasing weight and decreasing rest.

Uploaded by

Arnav Saha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 36

WEEK 1

WORKOUT 1 (MONDAY): CHEST, BACK, ABS


Exercise Weight Sets/Reps Rest
Bench Press 50% 10RM 10/10 60s
Bench Press 10RM (From Test) 3* / Failure 60s
Dumbbell Incline Press 10RM 3 / Failure 60s
Cable Crossover 15RM 3 / Failure 60s
Wide-Grip Pulldown 50% 10RM 10/10 60s
Wide-Grip Pulldown 10RM (From Test) 3* / Failure 60s
Barbell Bentover Row 10RM 3 / Failure 60s
Straight-Arm Pulldown 15RM 3 / Failure 60s
Reverse Crunch Body weight^ 10/10 60s
Crunch Body weight^ 10/10 60s
Dead/Curl/Press Light dumbbells 10/10 60s
WORKOUT 2 (TUESDAY): LEGS, TRICEPS, CALVES
EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10RM 10/10 60s


Squat 10RM (From Test) 3* / Failure 60s
Leg Press 10RM 3 / Failure 60s
Leg Extension 15RM 3 / Failure 60s
Leg Curl 15RM 3 / Failure 60s
Triceps Pressdown 50% 10RM 10/10 60s
Triceps Pressdown 10RM (From Test) 3* / Failure 60s
Lying Triceps Extension 15RM 3 / Failure 60s
Standing Calf Raise 50% 10RM 10/10 60s
Standing Calf Raise 10RM (From Test) 3* / Failure 60s
Seated Calf Raise 15RM 3 / Failure 60s
Kettleball Swing Light Kettleball# 10/10 60s
WORKOUT 3 (WEDNESDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10RM 10/10 60s


Dumbbell Shoulder Press 10RM (From Test) 3* / Failure 60s
Dumbbell Lateral Raise 10RM 3 / Failure 60s
Dumbbell Rear-Delt Raise 15RM 3 / Failure 60s
Dumbbell Shrug 50% 10RM 10/10 60s
Dumbbell Shrug 10RM (From Test) 3* / Failure 60s
Dumbbell Curl 50% 10RM 10/10 60s
Dumbbell Curl 10RM (From Test) 3* / Failure 60s
Incline Dumbbell Curl 15RM 3 / Failure 60s
Barbell Wrist Curl 50% 10RM 10/10 60s
Barbell Wrist Curl 10RM (From Test) 3* / Failure 60s
Dumbbell Clean 50% 10RM 10/10 60s
WORKOUT 4 (THURSDAY): CHEST, BACK, ABS
EXERCISE WEIGHT SETS/REPS REST

Bench Press 50% 10RM 10/10 50s


Bench Press 10RM (From Test) 3* / Failure 60s
Reverse-Grip Incline Bench Press 10RM 3 / Failure 60s
Incline Dumbbell Flye 15RM 3 / Failure 60s
Wide-Grip Pulldown 50% 10RM 10/10 50s
Wide-Grip Pulldown 10RM (From Test) 3* / Failure 60s
One-arm Dumbbell Bentover Row 10RM 3 / Failure &
Reverse-Grip Pulldown 15RM 3 / Failure 60s
Reverse Crunch Body weight^ 10/10 50s
Crunch Body weight^ 10/10 50s
Dead/Curl/Press Light dumbbells 10/10 50s
WORKOUT 5 (FRIDAY): LEGS, TRICEPS, CALVES
EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10RM 10/10 50s


Squat 10RM (From Test) 3* / Failure 60s
Dumbbell Lunge 10RM 3 / Failure 60s
Leg Extension 15RM 3 / Failure 60s
Romanian Deadlift 15RM 3 / Failure 60s
Triceps Pressdown 50% 10RM 10/10 50s
Triceps Pressdown 10RM (From Test) 3* / Failure 60s
Cable Overhead Triceps Extension 15RM 3 / Failure 60s
Standing Calf Raise 50% 10RM 10/10 50s
Standing Calf Raise 10RM (From Test) 3* / Failure 60s
Seated Calf Raise 15RM 3 / Failure 60s
Kettleball Swing Light Kettlebell # 10/10 50s
WORKOUT 6 (SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10RM 10/10 50s


Dumbbell Shoulder Press 10RM (From Test) 3* / Failure 60s
One-arm Cable Lateral Raise 10RM 3 / Failure &
Machine Rear-Delt Flye 15RM 3 / Failure 60s
Dumbbell Shrug 50% 10RM 10/10 50s
Dumbbell Shrug 10RM (From Test) 3* / Failure 60s
Dumbbell Curl 50% 10RM 10/10 50s
Dumbbell Curl 10RM (From Test) 3* / Failure 60s
Behind-the-Back Cable Curl 15RM 3 / Failure &
Barbell Wrist Curl 50% 10RM 10/10 50s
Barbell Wrist Curl 10RM (From Test) 3* / Failure 60s
Dumbbell Clean 50% 10RM 10/10 50s
WEEK 2
WORKOUT 1 (MONDAY): CHEST, BACK, ABS
Exercise Weight Sets/Reps Rest
Bench Press 50% 10RM 10/10 40s
Bench Press 10RM (From Test) 3* / Failure 60s
Dumbbell Incline Press 10RM 3 / Failure 60s
Cable Crossover 15RM 3 / Failure 60s
Wide-Grip Pulldown 50% 10RM 10/10 40s
Wide-Grip Pulldown 10RM (From Test) 3* / Failure 60s
Barbell Bentover Row 10RM 3 / Failure 60s
Straight-Arm Pulldown 15RM 3 / Failure 60s
Reverse Crunch Body weight^ 10/10 40s
Crunch Body weight^ 10/10 40s
Dead/Curl/Press Light dumbbells 10/10 40s
WORKOUT 2 (TUESDAY): LEGS, TRICEPS, CALVES
EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10RM 10/10 40s


Squat 10RM (From Test) 3* / Failure 60s
Leg Press 10RM 3 / Failure 60s
Leg Extension 15RM 3 / Failure 60s
Leg Curl 15RM 3 / Failure 60s
Triceps Pressdown 50% 10RM 10/10 40s
Triceps Pressdown 10RM (From Test) 3* / Failure 60s
Lying Triceps Extension 15RM 3 / Failure 60s
Standing Calf Raise 50% 10RM 10/10 40s
Standing Calf Raise 10RM (From Test) 3* / Failure 60s
Seated Calf Raise 15RM 3 / Failure 60s
Kettleball Swing Light Kettleball# 10/10 40s
WORKOUT 3 (WEDNESDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10RM 10/10 40s


Dumbbell Shoulder Press 10RM (From Test) 3* / Failure 60s
Dumbbell Lateral Raise 10RM 3 / Failure 60s
Dumbbell Rear-Delt Raise 15RM 3 / Failure 60s
Dumbbell Shrug 50% 10RM 10/10 40s
Dumbbell Shrug 10RM (From Test) 3* / Failure 60s
Dumbbell Curl 50% 10RM 10/10 40s
Dumbbell Curl 10RM (From Test) 3* / Failure 60s
Incline Dumbbell Curl 15RM 3 / Failure 60s
Barbell Wrist Curl 50% 10RM 10/10 40s
Barbell Wrist Curl 10RM (From Test) 3* / Failure 60s
Dumbbell Clean 50% 10RM 10/10 40s
WORKOUT 4 (THURSDAY): CHEST, BACK, ABS
EXERCISE WEIGHT SETS/REPS REST

Bench Press 50% 10RM 10/10 40s


Bench Press 10RM (From Test) 3* / Failure 60s
Reverse-Grip Incline Bench Press 10RM 3 / Failure 60s
Incline Dumbbell Flye 15RM 3 / Failure 60s
Wide-Grip Pulldown 50% 10RM 10/10 40s
Wide-Grip Pulldown 10RM (From Test) 3* / Failure 60s
One-arm Dumbbell Bentover Row 10RM 3 / Failure &
Reverse-Grip Pulldown 15RM 3 / Failure 60s
Reverse Crunch Body weight^ 10/10 40s
Crunch Body weight^ 10/10 40s
Dead/Curl/Press Light dumbbells 10/10 40s
WORKOUT 5 (FRIDAY): LEGS, TRICEPS, CALVES
EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10RM 10/10 40s


Squat 10RM (From Test) 3* / Failure 60s
Dumbbell Lunge 10RM 3 / Failure 60s
Leg Extension 15RM 3 / Failure 60s
Romanian Deadlift 15RM 3 / Failure 60s
Triceps Pressdown 50% 10RM 10/10 40s
Triceps Pressdown 10RM (From Test) 3* / Failure 60s
Cable Overhead Triceps Extension 15RM 3 / Failure 60s
Standing Calf Raise 50% 10RM 10/10 40s
Standing Calf Raise 10RM (From Test) 3* / Failure 60s
Seated Calf Raise 15RM 3 / Failure 60s
Kettleball Swing Light Kettlebell # 10/10 40s
WORKOUT 6 (SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS
EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10RM 10/10 40s


Dumbbell Shoulder Press 10RM (From Test) 3* / Failure 60s
One-arm Cable Lateral Raise 10RM 3 / Failure &
Machine Rear-Delt Flye 15RM 3 / Failure 60s
Dumbbell Shrug 50% 10RM 10/10 40s
Dumbbell Shrug 10RM (From Test) 3* / Failure 60s
Dumbbell Curl 50% 10RM 10/10 40s
Dumbbell Curl 10RM (From Test) 3* / Failure 60s
Behind-the-Back Cable Curl 15RM 3 / Failure &
Barbell Wrist Curl 50% 10RM 10/10 40s
Barbell Wrist Curl 10RM (From Test) 3* / Failure 60s
Dumbbell Clean 50% 10RM 10/10 40s
WEEK 3
WORKOUT 1 (MONDAY): CHEST, BACK, ABS
Exercise Weight Sets/Reps Rest
Bench Press 50% 10RM 10/10 40s
Bench Press 10RM (From Test) 3* / Failure 60s
Dumbbell Incline Press 10RM 3 / Failure 60s
Cable Crossover 15RM 3 / Failure 60s
Wide-Grip Pulldown 50% 10RM 10/10 40s
Wide-Grip Pulldown 10RM (From Test) 3* / Failure 60s
Barbell Bentover Row 10RM 3 / Failure 60s
Straight-Arm Pulldown 15RM 3 / Failure 60s
Reverse Crunch Body weight^ 10/10 40s
Crunch Body weight^ 10/10 40s
Dead/Curl/Press Light dumbbells 10/10 40s
WORKOUT 2 (TUESDAY): LEGS, TRICEPS, CALVES

EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10 RM 10/10 30 sec.

Squat 10 RM (from test) 3*/to failure 60 sec.

Leg Press 12 RM 3/to failure 60 sec.

Leg Extension 20 RM 3/to failure 60 sec.

Leg Curl 20 RM 3/to failure 60 sec.

Triceps Pressdown 50% 10RM 10/10 30 sec.

Triceps Pressdown 10 RM (from test) 3*/to failure 60 sec.

Lying Triceps Extension 20 RM 3/to failure 60 sec.

Standing Calf Raise 50% 10 RM 10/10 30 sec.

Standing Calf Raise 10 RM (from test) 3*/to failure 60 sec.

Seated Calf Raise 20 RM 3/to failure 60 sec.

30 sec.
Kettlebell Swing light kettlebell# 10/10
WORKOUT 3 (WEDNESDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS

EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10 RM 10/10 20 sec.

Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.

Dumbbell lateral Raise 12 RM 3/to failure 60 sec.

Dumbbell Rear Delt Raise 20 RM 3/to failure 60 sec.

Dumbbell Shrug 50% 10 RM (from test) 10/10 30 sec.

Dumbbell Shrug 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Curl 50% 10 RM 10/10 30 sec.

Dumbbell Curl 10 RM (from test) 3/to failure 60 sec.

Incline Dumbbell Curl 20 RM 3/to failure 60 sec.

Barbell Wrist Curl 50% 10 RM 10/10 30 sec.

Barbell Wrist Curl 10 RM (from test) 3*/to failure 60 sec.

30 sec.
Dumbbell Cleans 50% 10 RM 10/10
WORKOUT 4 (THURSDAY): CHEST, BACK, ABS

EXERCISE WEIGHT SETS/REPS REST

Bench Press 50% 10 RM 10/10 30 sec.

Bench Press 10 RM (from test) 3*/to failure 60 sec.

Reverse Grip Incline Press 12 RM 3/to failure 60 sec.

Incline Dumbbell Flye 20 RM 3/to failure 60 sec.

Wide-Grip Pulldown 50% 10 RM 10/10 30 sec.

Wide-Grip Pulldown 10 RM (from test) 3*/to failure 30 sec.

One Arm Bent Over Row 12 RM 3/to failure 60 sec.

Reverse Grip Pulldown 20 RM 3/to failure 60 sec.

Reverse Crunch body weight^ 10/10 30 sec.

Crunch body weight^ 10/10 30 sec.

30 sec.
Dead/Curl/Press light dumbbells 10/10
WORKOUT 5 (FRIDAY): LEGS, TRICEPS, CALVES

EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10 RM 10/10 30 sec.

Squat 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Lunge 12 RM 3/to failure 60 sec.

Leg Extension 20 RM 3/to failure 60 sec.

Romanian Deadlift 20 RM 3/to failure 30 sec.

Triceps Pressdown 50% 10 RM 10/10 60 sec.

Triceps Pressdown 10 RM (from test) 3*/to failure 60 sec.

Cable Overhead Tri-Ext 20 RM 3/to failure 60 sec.

Standing Calf Raise 50% 10 RM 10/10 30 sec.

Standing Calf Raise 10 RM (from test) 3*/to failure 60 sec.

Seated Calf Raise 20 RM 3/to failure 30 sec.

Kettlebell Swing light kettlebell# 10/10 20 sec.


WORKOUT 6 (SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS

EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10 RM 10/10 30 sec.

Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.

One-Arm Cable Lateral Raise 12 RM 3/to failure 60 sec.

Machine Rear Delt Flye 20 RM 3/to failure 60 sec.

Dumbbell Shrug 50% 10 RM 10/10 30 sec.

Dumbbell Shrug 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Curl 50% 10 RM 10/10 30 sec.

Dumbbell Curl 10 RM (from test) 3/to failure 60 sec.

Behind-the-Back Cable Curl 20RM 3/to failure 60 sec.

Barbell Wrist Curl 50% 10 RM 10/10 30 sec.

Barbell Wrist Curl 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Cleans 50% 10 RM 10/10 20 sec.


WEEK 4
WORKOUT 1 (MONDAY): CHEST, BACK, ABS

EXERCISE WEIGHT SETS/REPS REST

Bench Press HIIT 100s 50% 10 RM 10/10 20 sec.

Bench Press 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Incline Press 12 RM 3/to failure 60 sec.

Cable Crossover 20 RM 3/to failure 60 sec.

Wide-Grip Pulldown 50% 10 RM 10/10 20 sec.

Wide-Grip Pulldown 10 RM (from test) 3*/to failure 60 sec.

Barbell Bent-Over Row 12 RM 3/to failure 60 sec.

Straight-Arm Pulldown 20 RM 3/to failure 60 sec.

Reverse Crunch body weight^ 10/10 20 sec.

Crunch body weight^ 10/10 20 sec.

20 sec.
Dead/Curl/Press light dumbbells 10/10
WORKOUT 2 (TUESDAY): LEGS, TRICEPS, CALVES

EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10 RM 10/10 20 sec.

Squat 10 RM (from test) 3*/to failure 60 sec.

Leg Press 12 RM 3/to failure 60 sec.

Leg Extension 20 RM 3/to failure 60 sec.

Leg Curl 20 RM 3/to failure 60 sec.

Triceps Pressdown 50% 10RM 10/10 20 sec.

Triceps Pressdown 10 RM (from test) 3*/to failure 60 sec.

Lying Triceps Extension 20 RM 3/to failure 60 sec.

Standing Calf Raise 50% 10 RM 10/10 20 sec.

Standing Calf Raise 10 RM (from test) 3*/to failure 60 sec.

Seated Calf Raise 20 RM 3/to failure 60 sec.

Kettlebell Swing light kettlebell# 10/10 20 sec.


WORKOUT 3 (WEDNESDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS

EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10 RM 10/10 20 sec.

Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.

Dumbbell lateral Raise 12 RM 3/to failure 60 sec.

Dumbbell Rear Delt Raise 20 RM 3/to failure 60 sec.

Dumbbell Shrug 10 RM (from test) 10/10 60 sec.

Dumbbell Curl 50% 10 RM 10/10 30 sec.

Dumbbell Curl 10 RM (from test) 3/to failure 60 sec.

Incline Dumbbell Curl 20 RM 3/to failure 60 sec.

Barbell Wrist Curl 50% 10 RM 10/10 30 sec.

Barbell Wrist Curl 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Cleans
50% 10 RM 10/10 30 sec.
WORKOUT 4 (THURSDAY): CHEST, BACK, ABS

EXERCISE WEIGHT SETS/REPS REST

Bench Press 50% 10 RM 10/10 30 sec.

Bench Press 10 RM (from test) 3*/to failure 60 sec.

Reverse Grip Incline Press 12 RM 3/to failure 60 sec.

Incline Dumbbell Flye 20 RM 3/to failure 60 sec.

Wide-Grip Pulldown 50% 10 RM 10/10 20 sec.

Wide-Grip Pulldown 10 RM (from test) 3*/to failure 30 sec.

One Arm Bent Over Row 12 RM 3/to failure 30 sec.

Reverse Grip Pulldown 20 RM 3/to failure 60 sec.

Reverse Crunch body weight^ 10/10 20 sec.

Crunch body weight^ 10/10 20 sec.

Dead/Curl/Press light dumbbells 10/10 20 sec.


WORKOUT 5 (FRIDAY): LEGS, TRICEPS, CALVES

EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10 RM 10/10 20 sec.

Squat 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Lunge 12 RM 3/to failure 60 sec.

Leg Extension 20 RM 3/to failure 60 sec.

Romanian Deadlift 20 RM 3/to failure 60 sec.

Triceps Pressdown 50% 10 RM 10/10 20 sec.

Triceps Pressdown 10 RM (from test) 3*/to failure 60 sec.

Cable Overhead Tri-Ext 20 RM 3/to failure 60 sec.

Standing Calf Raise 50% 10 RM 10/10 20 sec.

Standing Calf Raise 10 RM (from test) 3*/to failure 60 sec.

Seated Calf Raise 20 RM 3/to failure 30 sec.


WORKOUT 6 (SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS

EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10 RM 10/10 20 sec.

Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.

One-Arm Cable Lateral Raise 12 RM 3/to failure 60 sec.

Machine Rear Delt Flye 20 RM 3/to failure 60 sec.

Dumbbell Shrug 50% 10 RM 10/10 20 sec.

Dumbbell Shrug 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Curl 50% 10 RM 10/10 20 sec.

Dumbbell Curl 10 RM (from test) 3/to failure 60 sec.

Behind-the-Back Cable Curl 20RM 3/to failure 60 sec.

Barbell Wrist Curl 50% 10 RM 10/10 30 sec.

Barbell Wrist Curl 10 RM (from test) 3*/to failure 60 sec.


WEEK 5
WORKOUT 1 (MONDAY): CHEST, BACK, ABS

EXERCISE WEIGHT SETS/REPS REST

Bench Press 50% 10 RM 10/10 10 sec.

Bench Press 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Incline Press 15 RM 3/to failure 60 sec.

Cable Crossover 30 RM 3/to failure 60 sec.

Wide-Grip Pulldown 50% 10 RM 10/10 10 sec.

Wide-Grip Pulldown 10 RM (from test) 3*/to failure 60 sec.

Barbell Bent-Over Row 15 RM 3/to failure 60 sec.

Straight-Arm Pulldown 30 RM 3/to failure 60 sec.

Reverse Crunch body weight^ 10/10 10 sec.

Crunch body weight^ 10/10 10 sec.

Dead/Curl/Press light dumbbells 10/10 10 sec.


WORKOUT 2 (TUESDAY): LEGS, TRICEPS, CALVES

EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10 RM 10/10 10 sec.

Squat 10 RM (from test) 3*/to failure 60 sec.

Leg Press 15 RM 3/to failure 60 sec.

Leg Extension 30 RM 3/to failure 60 sec.

Leg Curl 30 RM 3/to failure 60 sec.

Triceps Pressdown 50% 10RM 10/10 10 sec.

Triceps Pressdown 10 RM (from test) 3*/to failure 60 sec.

Lying Triceps Extension 30 RM 3/to failure 60 sec.

Standing Calf Raise 50% 10 RM 10/10 10 sec.

Standing Calf Raise 10 RM (from test) 3*/to failure 60 sec.

Seated Calf Raise 30 RM 3/to failure 60 sec.

10 sec.
Kettlebell Swing light kettlebell# 10/10
WORKOUT 3 (WEDNESDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS

EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10 RM 10/10 10 sec.

Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.

Dumbbell lateral Raise 15 RM 3/to failure 60 sec.

Dumbbell Rear Delt Raise 30 RM 3/to failure 60 sec.

Dumbbell Shrug 50% 10 RM (from test) 10/10 10 sec.

Dumbbell Shrug 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Curl 50% 10 RM 10/10 10 sec.

Dumbbell Curl 10 RM (from test) 3/to failure 60 sec.

Incline Dumbbell Curl 30 RM 3/to failure 60 sec.

Barbell Wrist Curl 50% 10 RM 10/10 10 sec.

Barbell Wrist Curl 10 RM (from test) 3*/to failure 60 sec.

10 sec.
Dumbbell Cleans 50% 10 RM 10/10
WORKOUT 4 (THURSDAY): CHEST, BACK, ABS

EXERCISE WEIGHT SETS/REPS REST

Bench Press 50% 10 RM 10/10 10 sec.

Bench Press 10 RM (from test) 3*/to failure 60 sec.

Reverse Grip Incline Press 15 RM 3/to failure 60 sec.

Incline Dumbbell Flye 50 RM 3/to failure 60 sec.

Wide-Grip Pulldown 50% 10 RM 10/10 10 sec.

Wide-Grip Pulldown 10 RM (from test) 3*/to failure 30 sec.

One Arm Bent Over Row 15 RM 3/to failure 30 sec.

Reverse Grip Pulldown 30 RM 3/to failure 60 sec.

Reverse Crunch body weight^ 10/10 10 sec.

Crunch body weight^ 10/10 10 sec.

Dead/Curl/Press light dumbbells 10/10 10 sec.


WORKOUT 5 (FRIDAY): LEGS, TRICEPS, CALVES

EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10 RM 10/10 10 sec.

Squat 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Lunge 15 RM 3/to failure 60 sec.

Leg Extension 30 RM 3/to failure 60 sec.

Romanian Deadlift 30 RM 3/to failure 60 sec.

Triceps Pressdown 50% 10 RM 10/10 10 sec.

Triceps Pressdown 10 RM (from test) 3*/to failure 60 sec.

Cable Overhead Tri-Ext 30 RM 3/to failure 60 sec.

Standing Calf Raise 50% 10 RM 10/10 10 sec.

Standing Calf Raise 10 RM (from test) 3*/to failure 60 sec.

Seated Calf Raise 30 RM 3/to failure 30 sec.

Kettlebell Swing light kettlebell# 10/10 10 sec.


WORKOUT 6 (SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS

EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10 RM 10/10 20 sec.

Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.

One-Arm Cable Lateral Raise 15 RM 3/to failure 60 sec.

Machine Rear Delt Flye 30 RM 3/to failure 60 sec.

Dumbbell Shrug 50% 10 RM 10/10 10 sec.

Dumbbell Shrug 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Curl 50% 10 RM 10/10 20 sec.

Dumbbell Curl 10 RM (from test) 3/to failure 60 sec.

Behind-the-Back Cable Curl 30RM 3/to failure 60 sec.

Barbell Wrist Curl 50% 10 RM 10/10 20 sec.

Barbell Wrist Curl 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Cleans 50% 10 RM 10/10 20 sec.


WEEK 6
WORKOUT 1 (MONDAY): CHEST, BACK, ABS

EXERCISE WEIGHT SETS/REPS REST

Bench Press 50% 10 RM 10/10 0 sec.

Bench Press 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Incline Press 15 RM 3/to failure 60 sec.

Cable Crossover 30 RM 3/to failure 60 sec.

Wide-Grip Pulldown 50% 10 RM 10/10 0 sec.

Wide-Grip Pulldown 10 RM (from test) 3*/to failure 60 sec.

Barbell Bent-Over Row 15 RM 3/to failure 60 sec.

Straight-Arm Pulldown 30 RM 3/to failure 60 sec.

Reverse Crunch body weight^ 10/10 0 sec.

Crunch body weight^ 10/10 0 sec.

Dead/Curl/Press light dumbbells 10/10 0 sec.


WORKOUT 2 (TUESDAY): LEGS, TRICEPS, CALVES

EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10 RM 10/10 0 sec.

Squat 10 RM (from test) 3*/to failure 60 sec.

Leg Press 15 RM 3/to failure 60 sec.

Leg Extension 30 RM 3/to failure 60 sec.

Leg Curl 30 RM 3/to failure 60 sec.

Triceps Pressdown 50% 10RM 10/10 0 sec.

Triceps Pressdown 10 RM (from test) 3*/to failure 60 sec.

Lying Triceps Extension 30 RM 3/to failure 60 sec.

Standing Calf Raise 50% 10 RM 10/10 0 sec.

Standing Calf Raise 10 RM (from test) 3*/to failure 60 sec.

Seated Calf Raise 30 RM 3/to failure 60 sec.

Kettlebell Swing light kettlebell# 10/10 0 sec.


WORKOUT 3 (WEDNESDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS

EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10 RM 10/10 0 sec.

Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.

Dumbbell lateral Raise 15 RM 3/to failure 60 sec.

Dumbbell Rear Delt Raise 30 RM 3/to failure 60 sec.

Dumbbell Shrug 50% 10 RM (from test) 10/10 0 sec.

Dumbbell Shrug 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Curl 50% 10 RM 10/10 0 sec.

Dumbbell Curl 10 RM (from test) 3/to failure 60 sec.

Incline Dumbbell Curl 30 RM 3/to failure 60 sec.

Barbell Wrist Curl 50% 10 RM 10/10 0 sec.

Barbell Wrist Curl 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Cleans 50% 10 RM 10/10 0 sec.


WORKOUT 4 (THURSDAY): CHEST, BACK, ABS

EXERCISE WEIGHT SETS/REPS REST

Bench Press 50% 10 RM 10/10 0 sec.

Bench Press 10 RM (from test) 3*/to failure 60 sec.

Reverse Grip Incline Press 15 RM 3/to failure 60 sec.

Incline Dumbbell Flye 30 RM 3/to failure 60 sec.

Wide-Grip Pulldown 50% 10 RM 10/10 0 sec.

Wide-Grip Pulldown 10 RM (from test) 3*/to failure 30 sec.

One Arm Bent Over Row 15 RM 3/to failure 30 sec.

Reverse Grip Pulldown 30 RM 3/to failure 60 sec.

Reverse Crunch body weight^ 10/10 0 sec.

Crunch body weight^ 10/10 0 sec.

Dead/Curl/Press light dumbbells 10/10 0 sec.


WORKOUT 5 (FRIDAY): LEGS, TRICEPS, CALVES

EXERCISE WEIGHT SETS/REPS REST

Squat 50% 10 RM 10/10 0 sec.

Squat 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Lunge 15 RM 3/to failure 60 sec.

Leg Extension 30 RM 3/to failure 60 sec.

Romanian Deadlift 30 RM 3/to failure 60 sec.

Triceps Pressdown 50% 10 RM 10/10 0 sec.

Triceps Pressdown 10 RM (from test) 3*/to failure 60 sec.

Cable Overhead Tri-Ext 30 RM 3/to failure 60 sec.

Standing Calf Raise 50% 10 RM 10/10 0 sec.

Standing Calf Raise 10 RM (from test) 3*/to failure 60 sec.

Seated Calf Raise 30 RM 3/to failure 30 sec.

Kettlebell Swing light kettlebell# 10/10 0 sec.


WORKOUT 6 (SATURDAY): SHOULDERS, TRAPS, BICEPS, FOREARMS

EXERCISE WEIGHT SETS/REPS REST

Dumbbell Shoulder Press 50% 10 RM 10/10 0 sec.

Dumbbell Shoulder Press 10 RM (from test) 3*/to failure 60 sec.

One-Arm Cable Lateral Raise 15 RM 3/to failure 0 sec.

Machine Rear Delt Flye 30 RM 3/to failure 60 sec.

Dumbbell Shrug 50% 10 RM 10/10 0 sec.

Dumbbell Shrug 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Curl 50% 10 RM 10/10 0 sec.

Dumbbell Curl 10 RM (from test) 3/to failure 60 sec.

Behind-the-Back Cable Curl 30RM 3/to failure 60 sec.

Barbell Wrist Curl 50% 10 RM 10/10 0 sec.

Barbell Wrist Curl 10 RM (from test) 3*/to failure 60 sec.

Dumbbell Cleans 50% 10 RM 10/10 0 sec.

You might also like