Muscler 8 Week Workout Plan [PDF]

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Muscler Body - 8 Week Workout MONDAY - CHEST + RUNNING (LOW CARBS) Exercise



sets



reps



0



Superset



Barbell Press + Inclined DB Fly



3



15-20



1



Superset



DB Decline Press + Flat DB Fly



3



15-20



2



Superset



Cable Crossover + Decline Dips



3



15-20



3



Rest 2 Min



Pushups (Death Set)



1



50.00



10-12 KMPH



20 Min



4



Running



TUESDAY - ARMS + ABS + ELLIPTICAL (LOW CARBS) Exercise



sets



reps



0



Superset



Cable Overhead Ext + DB Curl



3



15-20



1



Superset



Triceps Rope Press down + Laying Cable



3



15-20



2



Superset



DB Preacher Curl + DB Overhead Ext



3



15-20



3



Rest 90



Cable Curl (Death Set)



1



50



4



Rest 90



DB Kick Back (Death Set)



1 10‐12



50



5



Elliptical



Resistance 3



6



No rest



Decline Sit ups



7



No rest



Reverse Crunches



3



8



No rest



Hanging Knee Raise



3



9



No rest



Wood Chopper



3



10



No rest



Lower Body Twist



3



20mins



Rest 45sec/set



WEDNESDAY - BACK & STATIONARY BIKE (LOW Exercise



sets



reps



0



Warm Up



Pull‐ups



2



10-15



1



Superset



Close Grip Lat Pull down + DB Rows



3



15-20



2



Superset



Cable Lat Pull down + Rope Rows



3



15-20



3



Superset



DB Pullover (Death Set) + Rope Shrugs



3



15-20



7



Regular



DB Shrugs



3



15-20



10‐12level



20mins



8



Stationary Bike



THURSDAY - ABS + RUNNING (HIGH CARBS) Exercise



sets



0



No rest



Decline Sit ups



3



1



No rest



Reverse Crunches



3



2



No rest



Hanging Knee Raise



3



3



No rest



Wood Chopper



3



4



No rest



Lower Body Twist



3



5



Running



10--‐12kmph



reps



Rest 45sec/set 20mins



FRIDAY - SHOULDERS & ELLIPTICAL (LOW CARBS) Exercise



sets



reps



0



Superset



Barbell Front Press + Behind Neck Press



3



15-20



1



Superset



DB Y‐Press + Wide Grip Upright Rows



3



15-20



2



Superset



Incline DB Front Raise + Car Steering



3



15-20



3



Rest 60sec



Rear Delt Machine Fly



3



10-10-10



4



Rest 60sec



shoulder V‐Pushups



1



20-50



10‐12kmph



20mins



5



Elliptical



SATURDAY - LEGS + ABS + STATIONARY BIKE (LOW Exercise



sets



reps



0



Rest 60sec



Leg Press + Leg Extension



3



15-20



1



Rest 60sec



Reverse Lunges + Sumo Deadlift



3



15-20



2



Rest 60sec



DB Stiff Leg Deadlift + Gluteus Kickback



3



15-20



3



Rest 90sec



Body Squat (Death Set)



1



50



4 5 6



Rest 90sec



3 10‐12kmph 3



30 20mins



No rest



Seated Calf Raise Stationary Bike Decline Sit ups



7



No rest



Reverse Crunches



3



8



No rest



Hanging Knee Raise



3



9



No rest



Wood Chopper



3



10



No rest



Lower Body Twist



3



SUNDAY REST (HIGH CARBS)



Rest 45sec/set