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Contacto
Fernando Antonio
E-mail: altorendimiento@live.com
Training routine #10
| training routine #10 |
| CYCLE: Five Day Split, Two Days Off LEVEL: Intermediate GOAL: Complete Physique & Mass Building |
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| Day One: Chest/Calves/Abs Chest • Pushups: 1 warmup set • Incline Bench Press: 4 Sets x 10, 8, 6, 6 • Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6 • Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8 • Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure Calves • Donkey Calf Raises: 4 Sets x 20, 15, 15, 12 • Standing Calf Raises: 4 Sets x 20, 15, 15, 12 Abs • Hanging Leg Raises: 4 Sets x 20, 20, 20, 20 • Rope Crunches: 4 Sets x 20, 20, 15, 15 • Dumbbell Side Crunches: 4 Sets x 20, 20, 15, last set to failure |
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| Day Two: Legs Legs • Bike: 5-10 minutes warmup • Squat: 4 Sets x 12, 10, 8, 6 • Leg Press: 4 Sets x 10, 8, 6, 6 • Leg Extensions: 3 Sets x 10, 8, 8 |
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| Day Three: Biceps/Triceps/Abs Biceps • Seated Preacher Curls: 4 Sets x 12, 10, 8, 8 • Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6 • Dumbbell Hammer Curls: 3 Sets x 10, 8, 8 Triceps • Skull Crushers: 4 Sets x 12, 10, 8, 8 • Close Grip Bench Press: 4 Sets x 12, 10, 8, 8 • Cable Pushdowns: 3 Sets x 12,10, 8 Abs • Cross Body Crunches: 4 Sets x 20, 20, 20, 20 • Decline Reverse Crunch: 4 Sets x 20, 20, 15, last set to failure |
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| Day Four: Hamstrings/Back/Calves Hamstrings • Bike: 5-10 minute warmup • Stiffed Legged Deadlifts: 5 Sets x 12, 10, 8, 8, 6 • Lying Leg Curls: 4 Sets x 12, 10, 10, 8 • Standing Leg Curl: 3 Sets x 12, 10, last set to failure Back • Wide Grip Pull-Ups: 3 Sets x to failure each set • Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8 • Seated Cable Rows (close grip): 3 Sets x 10, 10, 8 Calves • Donkey Calf Raises: 4 Sets x 20, 15, 15, 12 • Calf Raises on Leg Press Machine: 3 Sets x 20, 20, last set to failure |
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| Day Five: Shoulders/Traps/Abs Shoulders • Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8 • Arnold Dumbbell Press: 3 Sets x 10, 10, 8 • Front Dumbbell Raises: 2 Sets x 10, 10 • Side Dumbbell Raises: 2 Sets x 10, 10 Traps • Barbell Shrugs: 4 Sets x 12, 10, 10, 8 • Upright Rows: 4 Sets x 10, 10, 10, 8 Abs • Lying Leg Raises: 4 Sets x 20, 15, 15, 12 • Crunches: 3 Sets x 20, 20, last set to failure |