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TSPAULTRAININGPROGRAMVOL1

The document provides a workout routine split into different days focusing on different muscle groups. It includes exercises like flat presses, incline presses, flys, lat pulldowns, rows, squats, leg curls, calf raises, and bicep curls. Rep ranges and sets are provided for each exercise.

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wjb21808
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© © All Rights Reserved
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Download as PDF, TXT or read online on Scribd
42 views

TSPAULTRAININGPROGRAMVOL1

The document provides a workout routine split into different days focusing on different muscle groups. It includes exercises like flat presses, incline presses, flys, lat pulldowns, rows, squats, leg curls, calf raises, and bicep curls. Rep ranges and sets are provided for each exercise.

Uploaded by

wjb21808
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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“To achieve failure is

to win, you have to


achieve failure.”
-Tom Platz
split
Flat Press (Bench or Machine) 3 x 10-12 Shoulder Press 3 x 10-12

Incline Dumbbell Press 3 x 8-10 Lateral Raise 3 x 12-15

Decline Fly 2 x 12-15 Tricep Extension 2 x 15-20

Low-to-High Fly 2 x 12-15 Overhead Tricep Extension 3 x 15-20

Rope Lat Pushdown 3 x 12-15 Face Pull 3 x 12-15

Lat Pulldown 3 x 10-12 Hammer Curl 2 x 10-12

Single Arm Kneel Lat Pulldown 3 x 12-15 Bicep Curl 3 x 12-15

T-Bar Row 3 x 10-12

Hack Squat (Machine or 3 x 8-10 Dumbbell RDL 3 x 10-12


Smith)

Bulgarian Split Squat 3 x 10-12 Hip Abductor 2 x 15-20

Lying Hamstring Curl 3 x 12-15 Hip Adductor 2 x 15-20

Quad Extension 3 x 12-15 Calf Raise 3 x 15-20


*Meant to be done at a faster pace*

Chest Fly 3 x 10-12 Incline Dumbbell Press 3 x 10-12

Lat Pulldown 3 x 12-15 Bicep Curl 3 x 12-15

Lateral Raises 3 x 15-20 Lat Pushdown 3 x 12-15

Tricep Extensions 3 x 12-15 *Optional* Crunches 4 x 30

Shoulder Press 3 x 8-10

*Meant to be done at a faster pace*

Barbell Squat 3 x 10 Glute Kickback 3 x 10-12

Quad Extension 3 x 12-15 Sissy Squat 3 x 10-12

Seated Hamstring Curl 3 x 10-12 Lying Hamstring Curl 3 x 12-15

Hip Abductor 2 x 12-15 Calf Raises 3 x 15-20

Hip Adductor 2 x 12-15


Machine Plate Press 3 x 10-12 Pec-Deck Fly 3 x 12-15

Incline Plate Press 3 x 10-12

Decline Fly 3 x 12-15

Dips 3 x 10-12

Lat Pulldown 3 x 12-15 Rear Delt Cable Fly 3 x 10-12

Single Arm Neutral Row 3 x 10-12 Middle Back Row 3 x 12-15

Undergrip Row 3 x 12-15

Lat Pushdown 3 x 10-12

Tricep Extension 3 x 12-15 Cross Body Tri Extension 3 x 12-15

Shoulder Press 3 x 10-12 Bicep Curl 3 x 10-12

Heavy Hammer Curl 3 x 8-10 Forearm Curl 4 x 15-20

Lateral Raise 4 x 12-15

Leg Press 3 x 10-12 Hip Adductor 2 x 15-20

Lying Leg Curl 3 x 12-15 Weighted Lunges 3 x 20

Quad Extension 3 x 10-12 Calf Raises 3 x 15-20

Hip Abductor 2 x 15-20

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