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Pierson's 8 Week Workout Routine 90 MINUTES - Week 6

The document outlines a 6 day workout program split into push, pull, and leg days. It provides exercises for each muscle group along with sets and reps. Key details include alternating sets between opposing muscle groups and finishing sets with techniques like drop sets or rest pause to fatigue muscles. The goal is to progressively increase weight each set, making the last set the hardest. Daily calories and bodyweight are tracked along with the workouts.

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1K views

Pierson's 8 Week Workout Routine 90 MINUTES - Week 6

The document outlines a 6 day workout program split into push, pull, and leg days. It provides exercises for each muscle group along with sets and reps. Key details include alternating sets between opposing muscle groups and finishing sets with techniques like drop sets or rest pause to fatigue muscles. The goal is to progressively increase weight each set, making the last set the hardest. Daily calories and bodyweight are tracked along with the workouts.

Uploaded by

LoL PLAYER GAMING
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DAY 1 - Push Bodyweight -lbs Daily Calories -Cals DAY 2 - Pull Bodyweight -lbs Daily Calories -Cals DAY

DAY 2 - Pull Bodyweight -lbs Daily Calories -Cals DAY 3 - Legs Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight Back/Biceps Weight Weight Weight Weight Weight Legs Weight Weight Weight Weight Weight
Bench Press 4x12 Deadlifts 4x 12/10/8/6-8 Squats 4x 12/10/8/6-8
Chest Weight Weight Weight Weight Weight Lats Weight Weight Weight Weight Weight Legs Weight Weight Weight Weight Weight
Incline Bench 3x10 Barbell Row 3x10 Leg Press 3x8
Cable Flys 3x15 Dumbell Lawnmowers 4x8 Weighted Lunges 3x10 Each leg
Pec Deck 2x20 - Drop Set Reverse/Wide Grip Lat Pulldown 2x12 - Superset / / Quads Weight Weight Weight Weight Weight
Shoulders Weight Weight Weight Weight Weight Traps/ Rear Delts Weight Weight Weight Weight Weight Leg Extension 3x10
Arnold Press 3x8 Dummbell Shrugs 3x15 Single Leg Extension 3x8
Machine Shoulder Press 3x12 Face Pulls 3x12 - Drop Set Hamstrings Weight Weight Weight Weight Weight
Cable Lateral Raises 2x20 Biceps Weight Weight Weight Weight Weight Leg Curls 3x12
Triceps Weight Weight Weight Weight Weight Incline Curls/ Spider Curls Superset 2x10 / / Glutes Weight Weight Weight Weight Weight
Rope Pushdown 3x10 Cable Rope Curls 4x10 Glute Raises 3x10
Overhead Rope Extension 3x12 Bicep Machine2x10 - Drop Set Calves Weight Weight Weight Weight Weight
Tricep Machine 2x10 - Rest Pause Opt. Abs Smith Machine Calf raises 3x20
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time Weighted Russian Twist 2x50 Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10 Leg Raises 3xFailure Upper Cable Chops 3x20
Hanging Knee Raises 3x15 Scissor Kicks 2xFailure Bicycle Crunches 2x30 seconds
Hanging Leg Raises 3x12 Crunches Faliure Cable Crunches 2x20
Rest Pause: At the end of a set, rest 15 seconds, go again to failure, rest 15 seconds and repeat ( all with the same weight) <-- Last Set On Deadlifts 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps On Squats 1st set is a set of 12, 2nd set 10, third set 8, last set 6-8 reps
Drop Set: At the end of your set drop the weight down 15%-20% and perform reps until faliure <-- Last Set Should be increasing weight each set, making last set the hardest Should be increasing weight each set, making last set the hardest
Superset: Two excercises done back to back with no pauses between them <-- All Sets
Alternate Sets: Pair exercises with opposing muscle groups and alternate between sets of them <-- All Sets
DAY 4 - Push Bodyweight -lbs Daily Calories -Cals DAY 5 - Pull Bodyweight lbs Daily Calories -Cals DAY 6 - Legs Bodyweight -lbs Daily Calories -Cals
Chest/Tris/Shoulders Weight Weight Weight Weight Weight Back/Biceps Weight Weight Weight Weight Weight Legs Weight Weight Weight Weight Weight
Bench Press 3x12 Deadlifts 3x 15/12/8-10 Squats 3x 15/12/8-10
Chest Weight Weight Weight Weight Weight Lats Weight Weight Weight Weight Legs Weight Weight Weight Weight Weight
Incline Bench 4x10 T-bar Rows 4x10 Close Leg Press 3x9
Dumbbell Chest Press 3x10 Pullups 3x10 Lunges 3x10 Each leg
Pec Deck 2x15 - Drop Set Wide Grip Lat Pulldown 3x12 Quads Weight Weight Weight Weight Weight
Shoulders Weight Weight Weight Weight Weight Traps/ Rear Delts Weight Weight Weight Weight Weight Leg Extension 3x8
Barbell Press 4x8 Barbell Shrugs 3x15 Single Leg Extension 3x10
Machine Shoulder Press 2x8 - Drop Set Face Pulls 3x12 - Drop Set Hamstrings Weight Weight Weight Weight Weight
Dumbbell Lateral Raises 3x10 Biceps Weight Weight Weight Weight Weight Leg Curls 3x10 Drop Set
Triceps Weight Weight Weight Weight Weight EZ Bar Curls 4x8 Glutes Weight Weight Weight Weight Weight
Skull Crushers 3x10 Single Arm Dumbbell Curl 3x8 Glute Raises 3x12
Tricep Pushdowns 4x8 - Rest Pause Bicep Machine 3x10 - Drop Set Calves Weight Weight Weight Weight Weight
Tricep Machine 2x10 - Drop Set Opt. Abs Smith Machine Calf Raises 3x20 - Drop Set
Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time Weighted Russian Twist 2x50 Opt. Abs Weight/Time Weight/Time Weight/Time Weight/Time Weight/Time
Cable Crunches 3x10 Leg Raises 3xFailure Upper Cable Chops 3x20
Hanging Knee Raises 3x15 Scissor Kicks 2xFailure Bicycle Crunches 2x30 seconds
Hanging Leg Raises 3x12 Crunches Faliure Cable Crunches 2x20
On Deadlifts 1st set is a set of 15, 2nd set 12, last set 8-10 reps On Squats 1st set is a set of 15, 2nd set 12, last set 8-10 reps
Increase weight each set making last set the hardest Increase weight each set making last set the hardest

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