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  1. HOMELESSFRIEND'S PROGRAM
  2.  
  3. (Hypertrophy)
  4.  
  5. Days 1 and 4
  6. Upper-body
  7.  
  8. Rest: 90 sec
  9. Load: 75%
  10. Set range: 3-4
  11. Rep range: 8-12
  12. Tempo: 2up – 1hold – 4down
  13.  
  14. Warm-up 10mins
  15. Flat Bench-press >>
  16. - Pushups………………………………….12 + 12 x 3
  17. Dumb-bell Shoulder-press…………………...….12-10-8 x 3
  18. Skull Crushers >>
  19. - Tricep Rope-extensions (Drop set)……..8 + 12/8 x 3
  20. Dumb-bell Row……………………………………….10 x 3
  21. Rear Delt Row…………………………………….......10 x 3 (10sec burn-out)
  22. Planks…………………………………....….……....1min x 3
  23. Side Plank……………………………..……...…….30s each side
  24. 30mins light cardio
  25.  
  26.  
  27. --------------
  28.  
  29.  
  30. Days 2 and 5
  31. Lower-body
  32.  
  33. Rest: 120 sec
  34. Load: 75%
  35. Set range: 3-4
  36. Rep range: 8-12
  37. Tempo: 2up – 1hold – 4down
  38.  
  39. Front Squat (Drop Set)..……………………..…….12/8 x 5
  40. Dumb-bell Waking Lunges……………………..….20m x 3
  41. Stiff Leg Deadlifts >>
  42. - Hamstring Curls………………….....…..12 + 12 x 3
  43. Single-leg Machine Extension……………...………...15 x 3
  44. Smith-machine Rocking Calf Raises………....24>26>28 x 3
  45. Leg-Raises………………………………….…..…..…15 x 3
  46. 20mins light cardio
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