1,5 or 2x per week freq

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1,5 or 2x per week freq

Shared By : Asmo42

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 217

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Description

1.5x or 2x per week muscle group training frequency with reverse pyramid training (RPT) on "big" exercises.

ANY

Full body

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	120 sec	10	3
Lower Legs		Seated Calf Raise	60 sec	12	2
Chest		Barbell Bench Press	120 sec	10	3
Triceps		Dip	90 sec	12	2
Back		Chin-Up	90 sec	10	2
Back		Barbell Bent Over Row	90 sec	12	2
Shoulders		Barbell Shoulder Press	90 sec	10	3
Abs		Flat Bench Lying Leg Raise	60 sec	8	2

ANY	Lower + Shoulders

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	180 sec	6	3
Upper Legs		Leg Press	120 sec	8	3
Upper Legs		Lying Leg Curls	120 sec	8	3
Lower Legs		Standing Calf Raises	90 sec	10	3
Shoulders		Barbell Shoulder Press	180 sec	7	3
Abs		Flat Bench Lying Leg Raise	90 sec	8	2
Abs		Decline Crunch	90 sec	15	1

ANY

Upper

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	180 sec	5	2
Back		Barbell Bent Over Row	120 sec	8	3
Back		Chin-Up	180 sec	5	3
Chest		Barbell Bench Press	180 sec	6	3
Triceps		Dip	120 sec	8	3
Biceps		Barbell Curl	120 sec	8	3
Triceps		Barbell Lying Triceps Extension	120 sec	8	3

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