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ATHLEAN-X WORKOUTS

The document outlines a comprehensive workout series by ATHLEAN-X, detailing exercises for various muscle groups including chest, biceps, shoulders, triceps, forearms, back, legs, abs, total body, push, and obliques. Each section includes specific exercises, sets, and repetitions aimed at maximizing strength and muscle development. Additionally, there are home workout options for chest training.

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josiahacurrier
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2K views6 pages

ATHLEAN-X WORKOUTS

The document outlines a comprehensive workout series by ATHLEAN-X, detailing exercises for various muscle groups including chest, biceps, shoulders, triceps, forearms, back, legs, abs, total body, push, and obliques. Each section includes specific exercises, sets, and repetitions aimed at maximizing strength and muscle development. Additionally, there are home workout options for chest training.

Uploaded by

josiahacurrier
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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ATHLEAN-X “PERFECT” AND “PPL” WORKOUT SERIES

CHEST
-Barbell Bench Press - 4 sets of 6,8,10,12 reps
-Go immediately into a horizontal cable chest (on cable machine) or band crossover (with
resistance bands) for 15 reps

-Incline Dumbbell Bench Presses - 4 sets of 6,8,10,12 reps


-Go from incline presses immediately into a low to high cable (on cable machine) or band
crossover (with resistance bands) for 15 reps

-Weighted Dips - 4 sets of 6,8,10,12 reps


-Go from dip position immediately into a high to low cable or band crossover for 15 reps

-Weighted Pushups - 3 sets to Failure


-Immediately into a banded push-up sets for 15 reps with band on each arm
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BICEPS
-Perform for 3 Sets Cheat Curls - To Failure immediately into Barbell Drag Curl - To Failure

-Perform for 3 Sets Weighted Chins - To Failure immediately into Pulsed Contraction Chin Curls -
To Failure

-Perform for 3 Sets Banded DB Curls- To Failure

-Perform for 3 Sets Incline Dumbbell Curls - 3 sets to failure (Utilize the stretch reflex of the
triceps technique)

-Dumbbell Curl Trifecta - 2 sets of 8 on each arm for each exercise – Cross supination
(Emphasizes the long head of the biceps) – Cross pronation (Emphasizes the brachialis ) – No
Money curls (Emphasizes the short head of the biceps)
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SHOULDERS
-Warmup with Overhead Banded Press - 2 sets of 15 with 3 second holds each rep.

-OHP or Handstand pushups - 4 sets of 12,8,6,6 reps. Finish with one set of dumbbell and band
overhead presses for neuromuscular re-education x 15 reps

-Delt Stretch Tri-Set (21’s) - 2-3 sets of 7 reps in each direction for rear, middle and front delts
Make sure you perform these in the order of rear to front to account for fatigue.

-DB Cheat Laterals - 3 sets to failure on each arm Immediately into a DB Push Press to failure on
each arm
-Cable or Banded Face Pulls - 3 sets of 15 Perform these with a mindset of 15 sets of 1 to ensure
highest quality of every rep.
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TRICEPS
-Close Grip Pin Press - 3 sets of 10,6,4 reps. Choose a weight that allows you to reach failure in
each rep range

-Weighted Dip Tri-Set - 3 sets to failure in each position.


Immediately drop from weighted dips to bodyweight to assisted. No rest in between failures.

-Tricep Pushaways into Drag Pushdowns - 3 sets with 12 RM on first exercise to failure.
Immediately into the pushdowns without changing the weight.

-Rocking Pushdowns - 2 sets to Failure using 12RM

-Banded Lying Tricep Extensions - 2 sets to Failure using 15RM


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FOREARMS
1. PRONE WRIST CURLS - 2 x 12-15RM **

2. WRIST CURL LADDER - 2 x LADDER FAILURE **


A. REVERSE WRIST ROLLS x 1,2,3,4, etc seconds
B. REVERSE BARBELL CURLS x 1,2,3,4 etc reps

3. RADIAL / ULNAR DEVIATION - 2 x 12-15RM **

4. SUPINATION / PRONATION - 2 x 12-15RM **

5. CLIP GRIP COMBO - 2 x SUPERSET TO FAILURE **


A. CLIP SQUEEZES TO FAILURE
B. CLIP SQUEEZE WRIST ROCKS TO FAILURE

6. DEAD ARM HANG BURNOUT x 1 MINUTE


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BACK
1A. Deadlift x 10,8
1B. Weighted Chin x 4RM, 8RM

2A. Deadlift x 6,6


2B. BW Wide Grip Pullups x F,F

3. Barbell Dead Rows (12RM) - 2-3 x 8-10


4. Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12

5. Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep)

6. Barbell Ladder Shrug Finisher - 1 x F


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LEGS

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ABS
1. Hanging ‘X’ Raises x 30-60 seconds
2. Hanging Leg Spirals x 30-60 seconds (alternate right and left twists)
REST 20 SECONDS
3. Tornado Chops x 30-60 seconds (alternate right and left chops)
4. Opposite Scissor V Us x 30-60 seconds
REST 20 SECONDS
5. Sledgehammer Swings x 30-60 seconds each side
6. Banded Pulldowns x 30-60 seconds
7. Plank Punchouts x 30-60 seconds
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TOTAL BODY
Here is how to construct the perfect total body workout A:
1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Barbell Squats - 3 x 5
3. Barbell Hip Thrusts - 3-4 x 10-12
4. Barbell Bench Press - 3 x 5
5. Weighted Chin Ups - 3 x 6-10 to failure
6. DB Farmer’s Carries - 3-4 x 50 steps with half bodyweight
7. Face Pulls - 2 x 12 (using 12 sets of 1 mentality)

Here is how to construct the perfect total body workout B:


1. 3D Lunge Warmup - 2-3 x 7 reps each direction
2. Deadlifts - 3 x 5
3. Barbell Squats or Barbell Reverse Lunges - 3-4 x 10
4. Barbell OHP - 3 x 5
5. Barbell Rows - 3 x 10-12
6. DB Overhead Farmer’s Carries - 3-4 x 50 steps with one quarter bodyweight
7. Face Pulls or other corrective - 2 x 12 (using 12 sets of 1 mentality)
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PUSH
Below is Push Workout 1:
- Bench Press - 4 x 4-6 (leave 1-2 in the tank)
- Hi-to-Low Crossover - 3 x 10-12 (post-pressing adduction)
- DB Shoulder Press - 4 x 8-10 (standing movement)
- 1.5 Side Lateral Raises - 3 x 12-15 (direct side delt activation)
- Lying Triceps Extensions 3 x 10-12 into DB Waiter Curls - 3 x 10-12
- Rotator Cuff ER - 3 x 15-20 (rotator cuff strengthening and shoulder stability / health)

Here is what Push Workout 2 looks like:


- Barbell Overhead Press - 4 x 4-6 (leave 1-2 in the tank)
- Underhand DB Bench Press - 3 x 8-10
- Abduction Rows - 3 x 10-12
- Floor Flies - 3 x 10-12
- Triceps Close Grip Bench Press - 3 x 6-8 into DB Curl of Choice - 3 x 10-12
- Pushup Plus - 3 x F
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OBLIQUES
Bottom-Up Rotation - Archer Tucks x 45 seconds / 15 second rest
Top-Down Rotation - Russian Twists x 45 seconds / 15 second rest
Bottom-Up Lateral Flexion - Side Plank Bridge Twists x 45 seconds each side / 15 second rest
Top-Down lateral flexion right - Side Cycle Crunch (Band Elbow Thrusts Option) x 45 seconds
Anti-lateral Flexion - Side Plank Walk Throughs x 45 seconds each side / 15 second rest
Anti-Rotation - Wall Locks (Oak Tree Step Outs Option) x 45 seconds each side / 15 second rest
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HOME CHEST
1. PROWLER PUSHUPS x F (OPTIONAL - BANDED INCLINE SPLIT x 10-20 F Each Side)
2. HAND RELEASE PUSHUPS x F
3. PSEUDO PLANCHE PUSHUPS x F
4. BANDED SAWS x F each side (8-15 RM Tension)
5. BANDED EXTERNAL ROTATION x 12-15 each arm
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