DAY 1: CHEST
SUPERSET (Exercise 1 & Exercise 2)
EXERCISE 1
Pec Deck Flys 6 to 10 reps (until failure). Go until failure before you stop; you can do less than 6 or more than 10 reps as long as you workout to failure.
You can replace this workout with dumbell flys or cable cross over.
EXERCISE 2
Close hand grip (lower than sholder width)Incline bench press 1 to 3 reps. (most preferably with a bench press machine). You can however do this with incline barbell or dumb bell bench press. (Flare your elbows out.)
DAY 1: BACK
This isn’t a superset (Rest in between sets)
Exercise 1
Close grip palms up pull down. (6 to 10 reps)
Exercise 2
Regular style deadlifts. ( 5 to 8 reps as close to failure as possible). Use an olympic bar with 45 pounds plates to avoid too much bending. Interlocking hand grip. Keep back flat and head up through out the workout.
Incase of a back problem. You can replace this workout with shrugs (8 to 10 reps to failure)
REST FOR 4 DAYS BEFORE DAY 2
DAY 2: LEGS
SUPERSET (Exercise 1 & Exercise 2)
EXERCISE 1:
Leg Extensions (8 to 15 reps)
EXERCISE 2:
Leg press or squats preferrably in a smith machine. (8 to 15 reps)
EXERCISE 3:
Standing calf raises (12 to 20 reps)
REST FOR 4 DAYS BEFORE DAY 3
DAY 3: DELTS
EXERCISE 1:
Dumbell laterals (6 to 10 reps)
EXERCISE 2:
Bent over dumbell laterals or backwords peck deck rear delt workout ( 6 to 10 reps)
DAY 3 ARMS
EXERCISE 1:
Straight bar Barbell curls (6 to 10 reps)
SUPERSET (Exercise 2 & Exercise 3)
EXERCISE 2:
Tricep press downs (6 to 10 reps) or lying french presses( 6 to 10 reps)
Exercise 3:
Dips (3 to 5 reps) if you can do more than 5 reps add weights.
REST FOR 4 DAYS BEFORE DAY 4
DAY 3: LEGS
Superset (Exercise 1 and Exercise 2)
EXERCISE 1:
Leg extensions with 30% more weight than previous leg day. Do only 1 positive rep. Make a static stop at lock Knee position. Hold on to that position for 10 to 25 seconds and lower slowly without lifting your buttocks from the seat.
EXERCISE 2:
Smith machine squats or free weight squats ( 8 to 15 reps to failure)
Exercise 3:
Standing calf raises (12 to 20 reps)
REST FOR 4 DAYS BEFORE DAY 1 WORKOUT
NB:
- Make sure you do adequate warm ups before workout.
- For super set days warm up with the second exercise on the super set
- Do not add extra workouts to this plan
- Maintain this exercise Tempo: 4 seconds contraction, 2 seconds, 4 seconds eccentric
- Proposed diet plan: 60% carbohydrates, 25% Protein and 15% fats
