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The GREATEST 5x Per Week Workout Plan OF ALL TIME is… Upper/Lower/Push/Pull/Lower …and here’s what a fully programmed version of it looks like: (If you run this Workout Plan exactly as written while nailing your diet…you will get JACKED) Day 1: Upper Exercise 1: Incline Machine Press — 2x5-10... @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Machine or Cable Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Lateral Raises — 3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR Day 2: Lower A Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 3: OFF or Zone 2 Cardio Day 4: Pull Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Day 5: Push Exercise1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR Day 6: Lower B Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: 45° Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 7: OFF or Zone 2 Cardioshow more

Dean Turner

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The BEST 5x Per Week Workout Plan you could EVER dream up: Day 1: Upper Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR Day 2: Lower A Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 3: OFF or Zone 2 Cardio Day 4: Pull Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 2x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Day 5: Push Exercise 1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR Day 6: Lower B Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: SLDLs — 2x5-10 @ 0-1 RIR Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 7: OFF or Zone 2 Cardio

The BEST 5x Per Week Workout Plan you could EVER dream up: Day 1: Upper Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR Day 2: Lower A Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 3: OFF or Zone 2 Cardio Day 4: Pull Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 2x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR Day 5: Push Exercise 1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR Day 6: Lower B Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: SLDLs — 2x5-10 @ 0-1 RIR Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR Day 7: OFF or Zone 2 Cardio

Dean Turner

28,067 Aufrufe • vor 3 Monaten

Ladies and gentlemen, I present to you…. The GREATEST 4 Day Workout Plan of ALL TIME for muscle growth & fat loss: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 Monday: UPPER A Tuesday: LOWER A Wednesday: OFF or ZONE 2 CARDIO Thursday: UPPER B Friday: LOWER B Saturday: OFF or ZONE 2 CARDIO Sunday: OFF or ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support — 2x5-10 @ 0-1 RIR Exercise 7: Seated Cable Tricep Push-Downs — 3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls or Prone Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Hack or Pendulum Squats — 2x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Hip Thrust Machine — 2x5-10 @ 0-1 RIR Exercise 6: Calf Press — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises or Machine Lateral Raises — 3x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Machine or Cable Overhead Tricep Extensions — 3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDLs/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR Exercise 5: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

Ladies and gentlemen, I present to you…. The GREATEST 4 Day Workout Plan of ALL TIME for muscle growth & fat loss: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 Monday: UPPER A Tuesday: LOWER A Wednesday: OFF or ZONE 2 CARDIO Thursday: UPPER B Friday: LOWER B Saturday: OFF or ZONE 2 CARDIO Sunday: OFF or ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support — 2x5-10 @ 0-1 RIR Exercise 7: Seated Cable Tricep Push-Downs — 3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls or Prone Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Hack or Pendulum Squats — 2x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: Hip Thrust Machine — 2x5-10 @ 0-1 RIR Exercise 6: Calf Press — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises or Machine Lateral Raises — 3x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Machine or Cable Overhead Tricep Extensions — 3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDLs/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR Exercise 5: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

Dean Turner

59,980 Aufrufe • vor 1 Monat

If you want to… - Train 3x Per Week - Build Muscle - Lose Fat - Spend 90 minutes MAX in the gym each session Here is an EXCELLENT workout plan for you: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 DAY 1: FULL BODY A DAY 2: OFF DAY 3: FULL BODY B DAY 4: OFF DAY 5: FULL BODY C DAY 6: OFF DAY 7: OFF 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗔 Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 8: Calf Press — 2x5-10 @ 0-1 RIR Exercise 9: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗕 Exercise 1: Lying Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows w/ Pronated Grip 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support 2x5-10 @ 0-1 RIR Exercise 7: Dip Machine 2x5-10 @ 0-1 RIR Exercise 8: ADduction Machine — 3x5-10 @ 0-1 RIR Exercise 9: Glute Bridges — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗖 Exercise 1: Hack or Pendulum Squats 2x5-10 @ 0-1 RIR Exercise 2: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions 2x5-10 @ 0-1 RIR Exercise 8: Ab Crunch Machine 2x5-10 @ 0-1 RIR Exercise 9: Calf Press — 2x5-10 @ 0-1 RIR

If you want to… - Train 3x Per Week - Build Muscle - Lose Fat - Spend 90 minutes MAX in the gym each session Here is an EXCELLENT workout plan for you: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 DAY 1: FULL BODY A DAY 2: OFF DAY 3: FULL BODY B DAY 4: OFF DAY 5: FULL BODY C DAY 6: OFF DAY 7: OFF 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗔 Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR Exercise 7: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 8: Calf Press — 2x5-10 @ 0-1 RIR Exercise 9: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗕 Exercise 1: Lying Leg Curls — 2x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Incline Machine Press — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows w/ Pronated Grip 2x5-10 @ 0-1 RIR Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support 2x5-10 @ 0-1 RIR Exercise 7: Dip Machine 2x5-10 @ 0-1 RIR Exercise 8: ADduction Machine — 3x5-10 @ 0-1 RIR Exercise 9: Glute Bridges — 2x5-10 @ 0-1 RIR 𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗖 Exercise 1: Hack or Pendulum Squats 2x5-10 @ 0-1 RIR Exercise 2: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 3: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions 2x5-10 @ 0-1 RIR Exercise 8: Ab Crunch Machine 2x5-10 @ 0-1 RIR Exercise 9: Calf Press — 2x5-10 @ 0-1 RIR

Dean Turner

101,817 Aufrufe • vor 1 Monat

Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets - Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets

Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets - Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets

Dean Turner

164,677 Aufrufe • vor 4 Monaten

The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets

The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets

Dean Turner

86,246 Aufrufe • vor 1 Monat

UPPER BODY DAY EXAMPLES If you were to run these Uppers 3-4 days apart…you’d probably make some of the BEST gains of your entire life: UPPER 1 Exercise 1: Sternal Pecs Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys Machine Press — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Single Arm Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR UPPER 2 Exercise 1: Clavicular Pecs Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Sternal Pecs Machine Press — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Curls — 1-2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR NOTE: If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number

UPPER BODY DAY EXAMPLES If you were to run these Uppers 3-4 days apart…you’d probably make some of the BEST gains of your entire life: UPPER 1 Exercise 1: Sternal Pecs Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys Machine Press — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Single Arm Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR UPPER 2 Exercise 1: Clavicular Pecs Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Sternal Pecs Machine Press — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Curls — 1-2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR NOTE: If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number

Dean Turner

25,031 Aufrufe • vor 4 Monaten

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x5-10 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-8 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Plate Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Machine Lateral Raises — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x5-10 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-8 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Plate Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

Dean Turner

52,814 Aufrufe • vor 1 Monat

I will decipher the schedule laid out in the original post by hitting you guys with…. The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢 This just means activity performed at roughly 60-70% of your estimated maximum heart rate for a sustained period of time Example = A 3-4 MPH Walk on a 10% Incline for 45 Minutes

I will decipher the schedule laid out in the original post by hitting you guys with…. The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢 This just means activity performed at roughly 60-70% of your estimated maximum heart rate for a sustained period of time Example = A 3-4 MPH Walk on a 10% Incline for 45 Minutes

Dean Turner

31,160 Aufrufe • vor 9 Tagen

My Full Workout Plan Monday — UPPER A Tuesday — LOWER A Wednesday — ZONE 2 CARDIO Thursday — UPPER B Friday — LOWER B Saturday — ZONE 2 CARDIO Sunday — ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-8 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-10 @ ~1 RIR Exercise 6: Seated BTB Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR NOTES - The Leg Days are very similar…usually I’ll swap the Squat pattern depending on machine availability/what I’m feeling + I tack on a set on Hip Thrusts at the end of the workout - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

My Full Workout Plan Monday — UPPER A Tuesday — LOWER A Wednesday — ZONE 2 CARDIO Thursday — UPPER B Friday — LOWER B Saturday — ZONE 2 CARDIO Sunday — ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-8 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-10 @ ~1 RIR Exercise 6: Seated BTB Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR NOTES - The Leg Days are very similar…usually I’ll swap the Squat pattern depending on machine availability/what I’m feeling + I tack on a set on Hip Thrusts at the end of the workout - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

Dean Turner

53,322 Aufrufe • vor 4 Monaten

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extension Machine — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Training less often (Every Other or 3x Per Week) -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Training more often (4x Per Week) -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position Continued in post below…

Dean Turner

34,749 Aufrufe • vor 3 Monaten

You can see which exercises I do by checking out my Full Workout Plan below Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 1x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

You can see which exercises I do by checking out my Full Workout Plan below Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 1x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

Dean Turner

36,025 Aufrufe • vor 2 Monaten

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets -I have a very mild left knee issue at the moment which led me to rework my Leg sessions some — Reverse Band Smith Squats and Single Leg Press are allowing me to train totally pain free because of how forgiving they are on my knee

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets -I have a very mild left knee issue at the moment which led me to rework my Leg sessions some — Reverse Band Smith Squats and Single Leg Press are allowing me to train totally pain free because of how forgiving they are on my knee

Dean Turner

87,387 Aufrufe • vor 3 Monaten

The PERFECT Leg Day: - Leg Extensions - Seated Leg Curls - Pendulum Squats - 45° Extensions - Adduction Machine - Hip Thrust Machine - Calf Press on Leg Press 2 sets x 5-10 reps @ 0-1 RIR for all It does not get more efficient/effective than this, folks!

The PERFECT Leg Day: - Leg Extensions - Seated Leg Curls - Pendulum Squats - 45° Extensions - Adduction Machine - Hip Thrust Machine - Calf Press on Leg Press 2 sets x 5-10 reps @ 0-1 RIR for all It does not get more efficient/effective than this, folks!

Dean Turner

93,367 Aufrufe • vor 1 Monat

Your BEST Leg day is very likely one with EXCLUSIVELY machines Namely the… - Leg Extension Machine - Seated Leg Curl Machine - Pendulum Squat Machine - 45° Hyper Machine - Adduction Machine - Glute Bridge Machine - Calf Press Machine Probably in that order too! 2 sets x 5-10 reps @ 0-1 RIR for all!

Your BEST Leg day is very likely one with EXCLUSIVELY machines Namely the… - Leg Extension Machine - Seated Leg Curl Machine - Pendulum Squat Machine - 45° Hyper Machine - Adduction Machine - Glute Bridge Machine - Calf Press Machine Probably in that order too! 2 sets x 5-10 reps @ 0-1 RIR for all!

Dean Turner

96,342 Aufrufe • vor 6 Monaten

General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists

General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists

Dean Turner

51,362 Aufrufe • vor 3 Monaten

I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED

I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED

Dean Turner

71,890 Aufrufe • vor 1 Monat

- Weighted pull ups - Seated cable rows - Wide grip pull down - Single arm lat pulldown - Machine chest supported row or T-bar row 2-3 sets. 0-2 RIR. 2x per week Pull narrow for lats. Pull wide with arms flared for upper back. Use vertical and horizontal variation for both.

- Weighted pull ups - Seated cable rows - Wide grip pull down - Single arm lat pulldown - Machine chest supported row or T-bar row 2-3 sets. 0-2 RIR. 2x per week Pull narrow for lats. Pull wide with arms flared for upper back. Use vertical and horizontal variation for both.

Prince Aboagye-Boadi

265,497 Aufrufe • vor 3 Monaten

Every desk worker in the ENITRE WORLD Should seek out this machine And use it TWICE weekly 2-3 sets each time 5-10 rep range Sets taken to 0-1 RIR Unreal for Glutes/Hams/Lower Back Will help POSTURE immensely Execute just as the video shows!

Every desk worker in the ENITRE WORLD Should seek out this machine And use it TWICE weekly 2-3 sets each time 5-10 rep range Sets taken to 0-1 RIR Unreal for Glutes/Hams/Lower Back Will help POSTURE immensely Execute just as the video shows!

Dean Turner

36,902 Aufrufe • vor 6 Monaten

LosRatones GIANTX League of Legends 0-1 0-2 0-3 0-4👈 LR you are here 0-5 0-6 0-7 0-8 0-9 0-10 0-11

LosRatones GIANTX League of Legends 0-1 0-2 0-3 0-4👈 LR you are here 0-5 0-6 0-7 0-8 0-9 0-10 0-11

Playvac 🗝️ 💫

101,246 Aufrufe • vor 6 Monaten