Full Body Aesthetics Vol3 [PDF]

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Legs: * C o n v e n t i o n a l Deadlifts S e t 1) 3 r e p s @ 7 0 % o f 1 R M S e t 2) 3 r e p s @ 8 0 % o f 1 R M S e t 3) M A X u n b r o k e n r e p s @ 9 0 % o f 1 R M *Rest 2-3min. B e t w e e n Sets



Chest: ¢ 12-15 Partial DB Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets. Back: ©



6-8 W e i g h t e d C h i n - U p s ( u n d e r h a n d



grip). Try and go heavy but keep perfect form. Lock the elbows out at t h e b o t t o m and g e t your chin over the bar on every rep. Rest 2min. Between Sets. Repeat For 4 Total Sets. Shoulders: e



12-15 ?L? Sit DB Press



Rest 90sec. Between Sets. Repeat For 3 Total Sets. Biceps/Triceps Superset: ¢ 100 B a n d e d E x t e r n a l Bicep C u r l s



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Abs: ¢ émin. of straight Banded W o o d Chops! 90sec. on just the right side



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I m m e d i a t e l y into; © 100 O v e r h e a d B a n d e d T r i c e p E x t e n s i o n s w / Pipe or a cable machine if y o u have access * Keep the tension strong enough to where y o u can g e t 20-25 on the first set. Take a quick 10-15 rest and chip away at 8-10 reps.



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Immediately into; 90sec. on just the left side NO REST & REPEAT 13



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Shoulders: S t a n d i n g Strict S h o u l d e r Press: Set 1) 3 reps @ 6 5 % o f 1RM ®



S e t 2) 3 r e p s @ 7 5 % o f 1 R M S e t 3) M A X u n b r o k e n r e p s @ 9 0 % o f 1RM *Rest 2-3min. B e t w e e n Sets



Legs:



° 10-12 Banded DB RDLs Immediately into; ¢ 10-12 B a n d e d DB Long Lunges



(ea. leg)



Rest 90sec. Repeat For 3 Total Sets. Chest: 10min. To Finish... ¢ 4 0 Push-Ups



Rest * 40 Rest * 20 Rest * 20



30sec. Feet Elevated Push-Ups 30sec. Push-Ups 30sec. Feet Elevated Push-Ups



Back: e 12-15 Barbell Rows w i t h a Supinated Grip. Rest 90sec. R e p e a t For 3 Total Sets. Triceps: ¢ 12-15 D o u b l e DB Skull Crushers. Rest 60sec. R e p e a t For 3 Total Sets.



Biceps: ¢ 10-12 Straight Bar Barbell Bicep Curls. Rest 60sec. Repeat For 3 Total Sets. After the 3rd set, Chop the weight in half and do an additional burnout set of max reps with NO RESTING. As soon as you need to stop that burnout is over. Lots of work to do tomorrow :) Calves: 1min. of Barbell Calf Raises with your B o d y w e i g h t on the bar or something you can d o f o r almost the whole first minute straight with v e r y little rest breaks. 1min. REST. Repeat For 3 Total Sets.



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Chest: ¢



F l a t B a r b e l l B e n c h Press



S e t 1) 5 r e p s S e t 2) 3 r e p s S e t 3) S h o o t * Rest 2-3min.



@ 75% of 1RM @ 85% of 1RM



F o r a n e w 1RMI!! Between Sets



Legs: e 12-15 S i n g l e Leg S i n g l e D u m b b e l l RDL (right leg)



Immediately into; e 12-15 Single Leg Banded Kickbacks (right leg) Then complete the left side. Rest 90sec. Repeat For 3 Total Sets. Keep your effort at an 7-8 today. 1 Rep Max Deadlift tomorrow! Back: e



12-15 Banded Straight A r m Lat Pull-Downs.



Rest 90sec. B e t w e e n Sets. Repeat For



4 Total Sets. * Videos 1 a n d3 i n this link s h o w g r e a t o p t i o n s f o r you.



Shoulders: e 10-12 Single A r m A r n o l d Press on each arm. Rest 90sec. Repeat For 4 Total Sets. Biceps: e 10-12 DB H a m m e r Curls (Curl b o t h DBs at t h e same time) w i t h a 1sec. Pause at t h e t o p o f each rep. Rest 60sec. B e t w e e n Sets. Repeat For



4 Total Sets.



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Triceps:



Banded Tricep Pull-Downs with a pipe or equivalent to failure. Rest 60sec. Repeat For 4 Total Sets. e



Calves: 10 Rounds: e 20sec. of Bodyweight Calf Raises 10sec. Hold at the t o p *This get tough after about 2min. Hang in there and t r y not t o rest. Also, try t o shoot for the same number of reps each round on the raises.



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Recovery Week! W i t h the strength pieces mixed in on each day in this cycle, w e will have recovery weeks every 4 weeks instead o f 5 (Like Volumes 1-4). We will also w o r k o u t f o r 5 days a w e e k still, b u t with less v o l u m e and more supersets. ENJOY! Keep t h e effort at 6-7 All w e e k t o recharge! Legs: © Back Squats S e t 1) 5 r e p s @ 4 0 % o f 1 R M S e t 2) 5 r e p s @ 5 0 % o f 1 R M S e t 3) 5 r e p s @ 6 0 % o f 1 R M * Rest 2 - 3 m i n . B e t w e e n Sets



C h e s t / B a c k Superset: * 8-10 Partial DB Cleavage C u t t e r s . Immediately into; © 10-12 Towel T-Bar Rows. Rest 90sec. Repeat For 3 Total Sets. Shoulders: 8-10 B u l l e t p r o o f S h o u l d e r C o m p l e x . Rest 90sec. Repeat For 3 Total Sets. ¢



Bicep/Tricep Superset: ¢ 15-20 B a n d e d Tricep ?Push-Downs?



Immediately into; ©



10-12 DB H a m m e r Curls (Curling b o t h at t h e s a m e t i m e )



Rest 90sec. Repeat For 3 Total Sets. Abs: ¢



30sec. H o l l o w H o l d



* 30sec. o f Toes-To-Bar 30sec. Rest



Repeat For 4 Total Sets 23



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( R e c o v e r y W e e k ) Effort t o d a y is 6-7 r a n g e and no m o r e t h a n 3 w o r k i n g sets.



Chest/Back Superset: Flat Barbell Bench Press S e t 1) 5 r e p s @ 4 0 % o f 1 R M S e t 2) 5 r e p s @ 5 0 % o f 1 R M S e t 3) 5 r e p s @ 6 0 % o f 1 R M



A f t e r Each Set G o I m m e d i a t e l y Into; ® 8-10 Single A r m DB B e n t O v e r Rows on each arm. * Rest 2-3min. B e t w e e n Sets



Legs: ¢ 12-15 L a n d m i n e C u r t s y L u n g e s on each leg. Rest 90sec. B e t w e e n Sets. Repeat For 3 Total Sets. *Really focus on the



movement and put all the pressure into your glutes. Shoulders/Triceps: ¢ 10-12 Barbell U p r i g h t Rows Immediately into; ®



10-12 D o u b l e DB Skull C r u s h e r s



Rest 90sec. Between Sets. Repeat For 3 Total Sets Biceps: ¢



10-12 Straight Bar Reverse Grip Barbell Curls (weighted if you can). Rest 60sec. Repeat For 3 Total Sets. Calves: 30 Standing Barbell Calf Raises. Complete 10 reps with your toes facing forward, 10 with your toes facing slightly inward, and 10 more reps with your toes facing slightly outward. Rest 90sec. Between Sets. Repeat For 3 Total Sets. Go as heavy as possible with slow and controlled reps. NO bouncing reps or super fast reps. (Shoot for a little more weight than last month w h e n w e d i d this) 24