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8/19/2019 Down and Up Mass Program Jim Stoppani
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Down and Up Mass Program Jim Stoppani
Rest pause/drop set weeks 1,3,5,7,9
Week 1
Da 1Exercise Sets Reps Muscle Group
!en"# Press $ 9%11 &#est
Re'erse%(rip !en"# Press $ 9%11 &#est
)n"*ine Dum++e** Press $ 9%11 &#est
Dum++e** *e $ 9%11 &#est
&a+*e &rosso'er -.ig# Pu**e $ 9%11 &#est
&*ose%(rip !en"# Press $ 9%11 0ri"eps
Dum++e** 'er#ead 0ri"eps 2tension !ot# 4rms $ 9%11 4rms
ing 0ri"eps 2tension $ 9%11 0ri"eps
0ri"eps Pressdown $ 9%11 0ri"epsDum++e** 0ri"eps 6i"k+a"k $ 9%11 0ri"eps
Smit# Ma"#ine .ip 0#rust $ 9%11 4+s
Smit# Ma"#ine &run"# $ 9%11 4+s
Standing &a+*e +*iue Pus# Down $ 9%11 4+s
Da $
Exercise Sets Reps Muscle Group
Dead*i8t $ 9%11 W#o*e !od
!ent%'er !ar+e** Row $ 9%11 !a"k
Seated &a+*e Row -&*ose $ 9%11 !a"k
Wide%(rip at Pu**downs $ 9%11 !a"k
Re'erse%(rip at Pu**down $ 9%11 !a"k
Straig#t%4rm Pu**down $ 9%11 !a"k
Standing !ar+e** &ur* $ 9%11 4rms
)n"*ine Dum++e** &ur* $ 9%11 4rms
.ig# &a+*e &ur* $ 9%11 4rms
Prone )n"*ine Dum++e** &ur* $ 9%11 4rms
.ammer &ur* $ 9%11 4rms
!ar+e** Wrist &ur* $ 9%11 orearms
!ar+e** Re'erse Wrist &ur* $ 9%11 orearmsStanding &a*8 Raise $ 9%11 egs
Seated &a*8 Raise $ 9%11 egs
&a+*e 0oe Raise $ 9%11 &a*'es
Da 3
Exercise Sets Reps Muscle Group
!ar+e** S#ou*der Press $ 9%11 S#ou*ders
Seated Dum++e** S#ou*der Press $ 9%11 S#ou*ders
Smit# Ma"#ine Uprig#t Row $ 9%11 S#ou*ders
Dum++e** atera* Raise $ 9%11 S#ou*ders
a"e Pu** $ 9%11 S#ou*ders!ar+e** S#rug $ 9%11 0raps
!e#ind%0#e%!a"k !ar+e** S#rug $ 9%11 0raps
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Straig#t%4rm Pus#down $ 9%11 0raps
&a+*e 2terna* Rotation $ 9%11 S#ou*ders
&a+*e )nterna* Rotation $ 9%11 S#ou*ders
.anging eg Raise $ 9%11 4+s
Standing &a+*e &run"# $ 9%11 4+s
&a+*e Wood"#opper $ 9%11 4+s
Da
Exercise Sets Reps Muscle Group
Suat $ 9%11 egs
ront Suat $ 9%11 egs
eg Press $ 9%11 egs
eg 2tension $ 9%11 egs
Wa*king unge $ 9%11 egs
Romanian Dead*i8t $ 9%11 egs
ing eg &ur* $ 9%11 egsSeated &a*8 Raise $ 9%11 egs
Standing &a*8 Raise $ 9%11 egs
&a+*e 0oe Raise $ 9%11 &a*'es
Week $
Da 1
Exercise Sets Reps Muscle Group
&a+*e &rosso'er -.ig# Pu**e 3 1$%15 &#est
&a+*e &rosso'er -ow Pu**e 3 1$%15 &#est
)n"*ine Dum++e** *e 3 1$%15 &#est
Dum++e** !en"# Press 3 1$%15 &#est!en"# Press 3 1$%15 &#est
Dum++e** 0ri"eps 6i"k+a"k 3 1$%15 0ri"eps
0ri"eps Pressdown $ 1$%15 0ri"eps
ing &a+*e 0ri"eps 2tensions -!en"# $ 1$%15 0ri"eps
'er#ead &a+*e 0ri"eps 2tension -*ow pu**e $ 1$%15 0ri"eps
&*ose%(rip !en"# Press 3 1$%15 0ri"eps
.anging eg Raise 3 1$%15 4+s
De"*ine &run"# 3 1$%15 4+s
Side P*ank Rea"# 0#roug# $ to 8ai*ure 4+s
Da $Exercise Sets Reps Muscle Group
Dead*i8t 3 1$%15 W#o*e !od
Straig#t%4rm Pu**down 3 1$%15 !a"k
Wide%(rip at Pu**downs 3 1$%15 !a"k
Standing at Pu**down 3 1$%15 !a"k
ne%4rm Seated &a+*e Row 3 1$%15 !a"k
!ent%'er !ar+e** Row 3 1$%15 !a"k
Prone )n"*ine Dum++e** &ur* 3 1$%15 4rms
!e#ind 0#e !a"k &a+*e &ur* 3 1$%15 4rms
Prea"#er &ur* -4*so "an Use 2: +ar 3 1$%15 4rms
Standing !ar+e** &ur* 3 1$%15 4rms
Rope &a+*e .ammer &ur* $ 1$%15 4rms
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!ar+e** Wrist &ur* $ 1$%15 orearms
!ar+e** Re'erse Wrist &ur* $ 1$%15 orearms
Standing &a*8 Raise 3 1$%15 egs
Seated &a*8 Raise 3 1$%15 egs
&a+*e 0oe Raise $ 1$%15 &a*'es
Da 3
Exercise Sets Reps Muscle Group
ing &a+*e Rear De*t *e 3 1$%15 S#ou*ders
&a+*e atera* Raise 3 1$%15 S#ou*ders
&a+*e ront Raise 3 1$%15 S#ou*ders
Standing Dum++e** S#ou*der Press 4*ternating 4rms 3 1$%15 S#ou*ders
!ar+e** S#ou*der Press 3 1$%15 S#ou*ders
Dum++e** S#rug $ 1$%15 0raps
!ar+e** S#rug 3 1$%15 0raps
Straig#t%4rm Pus#down $ 1$%15 0raps&a+*e )nterna* Rotation $ 1$%15 S#ou*ders
&a+*e 2terna* Rotation $ 1$%15 S#ou*ders
&a+*e &run"# 3 1$%15 4+s
Dum++e** Side !end $ 1$%15 4+s
Da
Exercise Sets Reps Muscle Group
eg 2tension 3 1$%15 egs
ne%eg eg Press 3 1$%15 egs
ront Suat 3 1$%15 egs
Suat 3 1$%15 egsing eg &ur* 3 1$%15 egs
Wa*king unge 3 1$%15 egs
Romanian Dead*i8t 3 1$%15 egs
Seated &a*8 Raise 3 1$%15 egs
Standing &a*8 Raise 3 1$%15 egs
&a+*e 0oe Raise $ 1$%15 &a*'es
Week 3
Da 1
Exercise Sets Reps Muscle Group
!en"# Press $ ;%< &#estRe'erse%(rip !en"# Press $ ;%< &#est
)n"*ine Dum++e** Press $ ;%< &#est
Dum++e** *e $ ;%< &#est
&a+*e &rosso'er -.ig# Pu**e $ ;%< &#est
&*ose%(rip !en"# Press $ ;%< 0ri"eps
Dum++e** 'er#ead 0ri"eps 2tension !ot# 4rms $ ;%< 4rms
ing 0ri"eps 2tension $ ;%< 0ri"eps
0ri"eps Pressdown $ ;%< 0ri"eps
Dum++e** 0ri"eps 6i"k+a"k $ ;%< 0ri"eps
Smit# Ma"#ine .ip 0#rust $ ;%< 4+s
Smit# Ma"#ine &run"# $ ;%< 4+s
Standing &a+*e +*iue Pus# Down $ ;%< 4+s
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Da $
Exercise Sets Reps Muscle Group
Dead*i8t $ ;%< W#o*e !od
!ent%'er !ar+e** Row $ ;%< !a"k
Seated &a+*e Row -&*ose $ ;%< !a"k
Wide%(rip at Pu**downs $ ;%< !a"k
Re'erse%(rip at Pu**down $ ;%< !a"k
Straig#t%4rm Pu**down $ ;%< !a"k
Standing !ar+e** &ur* $ ;%< 4rms
)n"*ine Dum++e** &ur* $ ;%< 4rms
.ig# &a+*e &ur* $ ;%< 4rms
Prone )n"*ine Dum++e** &ur* $ ;%< 4rms
.ammer &ur* $ ;%< 4rms
!ar+e** Wrist &ur* $ ;%< orearms
!ar+e** Re'erse Wrist &ur* $ ;%< orearmsStanding &a*8 Raise $ ;%< egs
Seated &a*8 Raise $ ;%< egs
&a+*e 0oe Raise $ ;%< &a*'es
Da 3
Exercise Sets Reps Muscle Group
!ar+e** S#ou*der Press $ ;%< S#ou*ders
Seated Dum++e** S#ou*der Press $ ;%< S#ou*ders
Smit# Ma"#ine Uprig#t Row $ ;%< S#ou*ders
Dum++e** atera* Raise $ ;%< S#ou*ders
a"e Pu** $ ;%< S#ou*ders!ar+e** S#rug $ ;%< 0raps
!e#ind%0#e%!a"k !ar+e** S#rug $ ;%< 0raps
Straig#t%4rm Pus#down $ ;%< 0raps
&a+*e 2terna* Rotation $ ;%< S#ou*ders
&a+*e )nterna* Rotation $ ;%< S#ou*ders
Smit# Ma"#ine .ip 0#rust $ ;%< 4+s
Ma"#ine &run"# $ ;%< 4+s
P*ank $ to 8ai*ure 4+s
Da
Exercise Sets Reps Muscle GroupSuat $ ;%< egs
ront Suat $ ;%< egs
eg Press $ ;%< egs
eg 2tension $ ;%< egs
Wa*king unge $ ;%< egs
Romanian Dead*i8t $ ;%< egs
ing eg &ur* $ ;%< egs
Seated &a*8 Raise $ ;%< egs
eg Press &a*8 Raise $ ;%< &a*'es
&a+*e 0oe Raise $ ;%< &a*'es
Week
Da 1
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Exercise Sets Reps Muscle Group
&a+*e &rosso'er -.ig# Pu**e 3 1;%$= &#est
&a+*e &rosso'er -ow Pu**e 3 1;%$= &#est
)n"*ine Dum++e** *e 3 1;%$= &#est
Dum++e** !en"# Press 3 1;%$= &#est
!en"# Press 3 1;%$= &#est
Dum++e** 0ri"eps 6i"k+a"k 3 1;%$= 0ri"eps
0ri"eps Pressdown $ 1;%$= 0ri"eps
ing &a+*e 0ri"eps 2tensions -!en"# 3 1;%$= 0ri"eps
'er#ead &a+*e 0ri"eps 2tension -*ow pu**e $ 1;%$= 0ri"eps
&*ose%(rip !en"# Press 3 1;%$= 0ri"eps
.ip 0#rust 3 1;%$= 4+s
&run"# 3 1;%$= 4+s
Da $
Exercise Sets Reps Muscle GroupDead*i8t 3 1;%$= W#o*e !od
Straig#t%4rm Pu**down 3 1;%$= !a"k
Wide%(rip at Pu**downs 3 1;%$= !a"k
Standing at Pu**down 3 1;%$= !a"k
ne%4rm Seated &a+*e Row 3 1;%$= !a"k
!ent%'er !ar+e** Row 3 1;%$= !a"k
Prone )n"*ine Dum++e** &ur* 3 1;%$= 4rms
!e#ind 0#e !a"k &a+*e &ur* 3 1;%$= 4rms
Prea"#er &ur* -4*so "an Use 2: +ar 3 1;%$= 4rms
Standing !ar+e** &ur* 3 1;%$= 4rmsRope &a+*e .ammer &ur* $ 1;%$= 4rms
!ar+e** Wrist &ur* $ 1;%$= orearms
!ar+e** Re'erse Wrist &ur* $ 1;%$= orearms
Standing &a*8 Raise 3 1;%$= egs
Seated &a*8 Raise 3 1;%$= egs
&a+*e 0oe Raise $ 1;%$= &a*'es
Da 3
Exercise Sets Reps Muscle Group
ing &a+*e Rear De*t Raise 3 1;%$= S#ou*ders
&a+*e atera* Raise 3 1;%$= S#ou*ders&a+*e ront Raise 3 1;%$= S#ou*ders
Standing Dum++e** S#ou*der Press 4*ternating 4rms 3 1;%$= S#ou*ders
!ar+e** S#ou*der Press 3 1;%$= S#ou*ders
Dum++e** S#rug $ 1;%$= 0raps
!ar+e** S#rug 3 1;%$= 0raps
Straig#t%4rm Pus#down $ 1;%$= 0raps
&a+*e )nterna* Rotation $ 1;%$= S#ou*ders
&a+*e 2terna* Rotation $ 1;%$= S#ou*ders
.ip 0#rust 3 1;%$= 4+s
&a+*e &run"# 3 1;%$= 4+s
+*iue &run"# $ 1;%$= 4+s
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Da
Exercise Sets Reps Muscle Group
eg 2tension 3 1;%$= egs
ne%eg eg Press 3 1;%$= egs
ront Suat 3 1;%$= egs
Suat 3 1;%$= egs
ing eg &ur* 3 1;%$= egs
Wa*king unge 3 1;%$= egs
Romanian Dead*i8t 3 1;%$= egs
Seated &a*8 Raise 3 1;%$= egs
Standing &a*8 Raise 3 1;%$= egs
&a+*e 0oe Raise $ 1;%$= &a*'es
Week 5
Da 1Exercise Sets Reps Muscle Group
!en"# Press $ 3%5 &#est
Re'erse%(rip !en"# Press $ 3%5 &#est
)n"*ine Dum++e** Press $ 3%5 &#est
Dum++e** *e $ 3%5 &#est
&a+*e &rosso'er -.ig# Pu**e $ 3%5 &#est
&*ose%(rip !en"# Press $ 3%5 0ri"eps
Dum++e** 'er#ead 0ri"eps 2tension !ot# 4rms $ 3%5 4rms
ing 0ri"eps 2tension $ 3%5 0ri"eps
0ri"eps Pressdown $ 3%5 0ri"eps
Dum++e** 0ri"eps 6i"k+a"k $ 3%5 0ri"eps
Smit# Ma"#ine .ip 0#rust $ 3%5 4+s
Smit# Ma"#ine &run"# $ 3%5 4+s
Standing &a+*e +*iue Pus# Down $ 3%5 4+s
Da $
Exercise Sets Reps Muscle Group
Dead*i8t $ 3%5 W#o*e !od
!ent%'er !ar+e** Row $ 3%5 !a"k
Seated &a+*e Row -&*ose $ 3%5 !a"k
Wide%(rip at Pu**downs $ 3%5 !a"k
Re'erse%(rip at Pu**down $ 3%5 !a"k
Straig#t%4rm Pu**down $ 3%5 !a"k
Standing !ar+e** &ur* $ 3%5 4rms
)n"*ine Dum++e** &ur* $ 3%5 4rms
.ig# &a+*e &ur* $ 3%5 4rms
Prone )n"*ine Dum++e** &ur* $ 3%5 4rms
.ammer &ur* $ 3%5 4rms
!ar+e** Wrist &ur* $ 3%5 orearms
!ar+e** Re'erse Wrist &ur* $ 3%5 orearmsStanding &a*8 Raise $ 3%5 egs
Seated &a*8 Raise $ 3%5 egs
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&a+*e 0oe Raise $ 3%5 &a*'es
Da 3
Exercise Sets Reps Muscle Group
!ar+e** S#ou*der Press $ 3%5 S#ou*ders
Seated Dum++e** S#ou*der Press $ 3%5 S#ou*ders
Smit# Ma"#ine Uprig#t Row $ 3%5 S#ou*ders
Dum++e** atera* Raise $ 3%5 S#ou*ders
a"e Pu** $ 3%5 S#ou*ders
!ar+e** S#rug $ 3%5 0raps
!e#ind%0#e%!a"k !ar+e** S#rug $ 3%5 0raps
Straig#t%4rm Pus#down $ 3%5 0raps
&a+*e 2terna* Rotation $ 3%5 S#ou*ders
&a+*e )nterna* Rotation $ 3%5 S#ou*ders
Smit# Ma"#ine .ip 0#rust $ 3%5 4+s
Ma"#ine &run"# $ 3%5 4+sP*ank $ to 8ai*ure 4+s
Da
Exercise Sets Reps Muscle Group
Suat $ 3%5 egs
ront Suat $ 3%5 egs
eg Press $ 3%5 egs
eg 2tension $ 3%5 egs
Wa*king unge $ 3%5 egs
Romanian Dead*i8t $ 3%5 egs
ing eg &ur* $ 3%5 egsSeated &a*8 Raise $ 3%5 egs
eg Press &a*8 Raise $ 3%5 &a*'es
&a+*e 0oe Raise $ 3%5 &a*'es
Week ;
Da 1
Exercise Sets Reps Muscle Group
&a+*e &rosso'er -.ig# Pu**e 3 $1%3= &#est
&a+*e &rosso'er -ow Pu**e 3 $1%3= &#est
)n"*ine Dum++e** *e 3 $1%3= &#est
Dum++e** !en"# Press 3 $1%3= &#est!en"# Press 3 $1%3= &#est
Dum++e** 0ri"eps 6i"k+a"k 3 $1%3= 0ri"eps
0ri"eps Pressdown $ $1%3= 0ri"eps
ing &a+*e 0ri"eps 2tensions -!en"# $ $1%3= 0ri"eps
'er#ead &a+*e 0ri"eps 2tension -*ow pu**e $ $1%3= 0ri"eps
&*ose%(rip !en"# Press 3 $1%3= 0ri"eps
.ip 0#rust 3 $1%3= 4+s
&run"# 3 $1%3= 4+s
Side P*ank Rea"# 0#roug# $ to 8ai*ure 4+s
Da $Exercise Sets Reps Muscle Group
Dead*i8t 3 $1%3= W#o*e !od
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Straig#t%4rm Pu**down 3 $1%3= !a"k
Wide%(rip at Pu**downs 3 $1%3= !a"k
Standing at Pu**down 3 $1%3= !a"k
ne%4rm Seated &a+*e Row 3 $1%3= !a"k
!ent%'er !ar+e** Row 3 $1%3= !a"k
Prone )n"*ine Dum++e** &ur* 3 $1%3= 4rms
!e#ind 0#e !a"k &a+*e &ur* 3 $1%3= 4rms
Prea"#er &ur* -4*so "an Use 2: +ar 3 $1%3= 4rms
Standing !ar+e** &ur* 3 $1%3= 4rms
Rope &a+*e .ammer &ur* $ $1%3= 4rms
!ar+e** Wrist &ur* $ $1%3= orearms
!ar+e** Re'erse Wrist &ur* $ $1%3= orearms
Standing &a*8 Raise 3 $1%3= egs
Seated &a*8 Raise 3 $1%3= egs
&a+*e 0oe Raise $ $1%3= &a*'esDa 3
Exercise Sets Reps Muscle Group
ing &a+*e Rear De*t *e 3 $1%3= S#ou*ders
&a+*e atera* Raise 3 $1%3= S#ou*ders
&a+*e ront Raise 3 $1%3= S#ou*ders
Standing Dum++e** S#ou*der Press 4*ternating 4rms 3 $1%3= S#ou*ders
!ar+e** S#ou*der Press 3 $1%3= S#ou*ders
Dum++e** S#rug $ $1%3= 0raps
!ar+e** S#rug 3 $1%3= 0raps
Straig#t%4rm Pus#down $ $1%3= 0raps&a+*e )nterna* Rotation $ $1%3= S#ou*ders
&a+*e 2terna* Rotation $ $1%3= S#ou*ders
.ip 0#rust 3 $1%3= 4+s
&a+*e &run"# 3 $1%3= 4+s
+*iue &run"# $ $1%3= 4+s
Da
Exercise Sets Reps Muscle Group
eg 2tension 3 $1%3= egs
ne%eg eg Press 3 $1%3= egs
ront Suat 3 $1%3= egsSuat 3 $1%3= egs
ing eg &ur* 3 $1%3= egs
Wa*king unge 3 $1%3= egs
Romanian Dead*i8t 3 $1%3= egs
Seated &a*8 Raise 3 $1%3= egs
eg Press &a*8 Raise 3 $1%3= &a*'es
&a+*e 0oe Raise $ $1%3= &a*'es
Week 7
Da 1
Exercise Sets Reps Muscle Group
!en"# Press $ ;%< &#est
Re'erse%(rip !en"# Press $ ;%< &#est
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)n"*ine Dum++e** Press $ ;%< &#est
Dum++e** *e $ ;%< &#est
&a+*e &rosso'er -.ig# Pu**e $ ;%< &#est
&*ose%(rip !en"# Press $ ;%< 0ri"eps
Dum++e** 'er#ead 0ri"eps 2tension !ot# 4rms $ ;%< 4rms
ing 0ri"eps 2tension $ ;%< 0ri"eps
0ri"eps Pressdown $ ;%< 0ri"eps
Dum++e** 0ri"eps 6i"k+a"k $ ;%< 0ri"eps
Smit# Ma"#ine .ip 0#rust $ ;%< 4+s
Smit# Ma"#ine &run"# $ ;%< 4+s
Standing &a+*e +*iue Pus# Down $ ;%< 4+s
Da $
Exercise Sets Reps Muscle Group
Dead*i8t $ ;%< W#o*e !od
!ent%'er !ar+e** Row $ ;%< !a"kSeated &a+*e Row -&*ose $ ;%< !a"k
Wide%(rip at Pu**downs $ ;%< !a"k
Re'erse%(rip at Pu**down $ ;%< !a"k
Straig#t%4rm Pu**down $ ;%< !a"k
Standing !ar+e** &ur* $ ;%< 4rms
)n"*ine Dum++e** &ur* $ ;%< 4rms
.ig# &a+*e &ur* $ ;%< 4rms
Prone )n"*ine Dum++e** &ur* $ ;%< 4rms
.ammer &ur* $ ;%< 4rms
!ar+e** Wrist &ur* $ ;%< orearms!ar+e** Re'erse Wrist &ur* $ ;%< orearms
Standing &a*8 Raise $ ;%< egs
Seated &a*8 Raise $ ;%< egs
&a+*e 0oe Raise $ ;%< &a*'es
Da 3
Exercise Sets Reps Muscle Group
!ar+e** S#ou*der Press $ ;%< S#ou*ders
Seated Dum++e** S#ou*der Press $ ;%< S#ou*ders
Smit# Ma"#ine Uprig#t Row $ ;%< S#ou*ders
Dum++e** atera* Raise $ ;%< S#ou*dersa"e Pu** $ ;%< S#ou*ders
!ar+e** S#rug $ ;%< 0raps
!e#ind%0#e%!a"k !ar+e** S#rug $ ;%< 0raps
Straig#t%4rm Pus#down $ ;%< 0raps
&a+*e 2terna* Rotation $ ;%< S#ou*ders
&a+*e )nterna* Rotation $ ;%< S#ou*ders
Smit# Ma"#ine .ip 0#rust $ ;%< 4+s
Ma"#ine &run"# $ ;%< 4+s
P*ank $ to 8ai*ure 4+s
Da
Exercise Sets Reps Muscle Group
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Suat $ ;%< egs
ront Suat $ ;%< egs
eg Press $ ;%< egs
eg 2tension $ ;%< egs
Wa*king unge $ ;%< egs
Romanian Dead*i8t $ ;%< egs
ing eg &ur* $ ;%< egs
Seated &a*8 Raise $ ;%< egs
eg Press &a*8 Raise $ ;%< &a*'es
&a+*e 0oe Raise $ ;%< &a*'es
Week <
Da 1
Exercise Sets Reps Muscle Group
&a+*e &rosso'er -.ig# Pu**e 3 1;%$= &#est&a+*e &rosso'er -ow Pu**e 3 1;%$= &#est
)n"*ine Dum++e** *e 3 1;%$= &#est
Dum++e** !en"# Press 3 1;%$= &#est
!en"# Press 3 1;%$= &#est
Dum++e** 0ri"eps 6i"k+a"k 3 1;%$= 0ri"eps
0ri"eps Pressdown $ 1;%$= 0ri"eps
ing &a+*e 0ri"eps 2tensions -!en"# $ 1;%$= 0ri"eps
'er#ead &a+*e 0ri"eps 2tension -*ow pu**e $ 1;%$= 0ri"eps
&*ose%(rip !en"# Press 3 1;%$= 0ri"eps
.ip 0#rust 3 1;%$= 4+s
&run"# 3 1;%$= 4+s
Side P*ank Rea"# 0#roug# $ to 8ai*ure 4+s
Da $
Exercise Sets Reps Muscle Group
Dead*i8t 3 1;%$= W#o*e !od
Wide%(rip at Pu**downs 3 1;%$= !a"k
Standing at Pu**down 3 1;%$= !a"k
ne%4rm Seated &a+*e Row 3 1;%$= !a"k
!ent%'er !ar+e** Row 3 1;%$= !a"kProne )n"*ine Dum++e** &ur* 3 1;%$= 4rms
!e#ind 0#e !a"k &a+*e &ur* 3 1;%$= 4rms
Prea"#er &ur* -4*so "an Use 2: +ar 3 1;%$= 4rms
Standing !ar+e** &ur* 3 1;%$= 4rms
Rope &a+*e .ammer &ur* $ 1;%$= 4rms
!ar+e** Wrist &ur* $ 1;%$= orearms
!ar+e** Re'erse Wrist &ur* $ 1;%$= orearms
Standing &a*8 Raise 3 1;%$= egs
Seated &a*8 Raise 3 1;%$= egs
&a+*e 0oe Raise $ 1;%$= &a*'esDa 3
Exercise Sets Reps Muscle Group
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ne%4rm &a+*e Rear De*t *e 3 1;%$= S#ou*ders
&a+*e atera* Raise 3 1;%$= S#ou*ders
&a+*e ront Raise 3 1;%$= S#ou*ders
Standing Dum++e** S#ou*der Press 4*ternating 4rms 3 1;%$= S#ou*ders
!ar+e** S#ou*der Press 3 1;%$= S#ou*ders
Dum++e** S#rug $ 1;%$= 0raps
!ar+e** S#rug 3 1;%$= 0raps
Straig#t%4rm Pus#down $ 1;%$= 0raps
&a+*e )nterna* Rotation $ 1;%$= S#ou*ders
&a+*e 2terna* Rotation $ 1;%$= S#ou*ders
.ip 0#rust 3 1;%$= 4+s
&a+*e &run"# 3 1;%$= 4+s
+*iue &run"# $ 1;%$= 4+s
Da
Exercise Sets Reps Muscle Groupeg 2tension 3 1;%$= egs
ne%eg eg Press 3 1;%$= egs
ront Suat 3 1;%$= egs
Suat 3 1;%$= egs
ing eg &ur* 3 1;%$= egs
Wa*king unge 3 1;%$= egs
Romanian Dead*i8t 3 1;%$= egs
Seated &a*8 Raise 3 1;%$= egs
eg Press &a*8 Raise 3 1;%$= &a*'es
&a+*e 0oe Raise $ 1;%$= &a*'esWeek 9
Da 1
Exercise Sets Reps Muscle Group
!en"# Press $ 9%11 &#est
Re'erse%(rip !en"# Press $ 9%11 &#est
)n"*ine Dum++e** Press $ 9%11 &#est
Dum++e** *e $ 9%11 &#est
&a+*e &rosso'er -.ig# Pu**e $ 9%11 &#est
&*ose%(rip !en"# Press $ 9%11 0ri"eps
Dum++e** 'er#ead 0ri"eps 2tension !ot# 4rms $ 9%11 4rmsing 0ri"eps 2tension $ 9%11 0ri"eps
0ri"eps Pressdown $ 9%11 0ri"eps
Dum++e** 0ri"eps 6i"k+a"k $ 9%11 0ri"eps
Smit# Ma"#ine .ip 0#rust $ 9%11 4+s
Smit# Ma"#ine &run"# $ 9%11 4+s
Standing &a+*e +*iue Pus# Down $ 9%11 4+s
Da $
Exercise Sets Reps Muscle Group
Dead*i8t $ 9%11 W#o*e !od
!ent%'er !ar+e** Row $ 9%11 !a"k
Seated &a+*e Row -&*ose $ 9%11 !a"k
Wide%(rip at Pu**downs $ 9%11 !a"k
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Re'erse%(rip at Pu**down $ 9%11 !a"k
Straig#t%4rm Pu**down $ 9%11 !a"k
Standing !ar+e** &ur* $ 9%11 4rms
)n"*ine Dum++e** &ur* $ 9%11 4rms
.ig# &a+*e &ur* $ 9%11 4rms
Prone )n"*ine Dum++e** &ur* $ 9%11 4rms
.ammer &ur* $ 9%11 4rms
!ar+e** Wrist &ur* $ 9%11 orearms
!ar+e** Re'erse Wrist &ur* $ 9%11 orearms
Standing &a*8 Raise $ 9%11 egs
Seated &a*8 Raise $ 9%11 egs
&a+*e 0oe Raise $ 9%11 &a*'es
Da 3
Exercise Sets Reps Muscle Group
!ar+e** S#ou*der Press $ 9%11 S#ou*dersSeated Dum++e** S#ou*der Press $ 9%11 S#ou*ders
Smit# Ma"#ine Uprig#t Row $ 9%11 S#ou*ders
Dum++e** atera* Raise $ 9%11 S#ou*ders
a"e Pu** $ 9%11 S#ou*ders
!ar+e** S#rug $ 9%11 0raps
!e#ind%0#e%!a"k !ar+e** S#rug $ 9%11 0raps
Straig#t%4rm Pus#down $ 9%11 0raps
&a+*e 2terna* Rotation $ 9%11 S#ou*ders
&a+*e )nterna* Rotation $ 9%11 S#ou*ders
.anging eg Raise $ 9%11 4+sStanding &a+*e &run"# $ 9%11 4+s
&a+*e Wood"#opper $ 9%11 4+s
Da
Exercise Sets Reps Muscle Group
Suat $ 9%11 egs
ront Suat $ 9%11 egs
eg Press $ 9%11 egs
eg 2tension $ 9%11 egs
Wa*king unge $ 9%11 egs
Romanian Dead*i8t $ 9%11 egsing eg &ur* $ 9%11 egs
Seated &a*8 Raise $ 9%11 egs
eg Press &a*8 Raise $ 9%11 &a*'es
&a+*e 0oe Raise $ 9%11 &a*'es
Week 1=
Da 1
Exercise Sets Reps Muscle Group
&a+*e &rosso'er -.ig# Pu**e 3 1$%15 &#est
&a+*e &rosso'er -ow Pu**e 3 1$%15 &#est
)n"*ine Dum++e** *e 3 1$%15 &#est
Dum++e** !en"# Press 3 1$%15 &#est
!en"# Press 3 1$%15 &#est
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Dum++e** 0ri"eps 6i"k+a"k 3 1$%15 0ri"eps
0ri"eps Pressdown $ 1$%15 0ri"eps
ing &a+*e 0ri"eps 2tensions -!en"# $ 1$%15 0ri"eps
'er#ead &a+*e 0ri"eps 2tension -*ow pu**e $ 1$%15 0ri"eps
&*ose%(rip !en"# Press 3 1$%15 0ri"eps
.anging eg Raise 3 1$%15 4+s
De"*ine &run"# 3 1$%15 4+s
Side P*ank Rea"# 0#roug# $ to 8ai*ure 4+s
Da $
Exercise Sets Reps Muscle Group
Dead*i8t 3 1$%15 W#o*e !od
Straig#t%4rm Pu**down $ 1$%15 !a"k
Wide%(rip at Pu**downs 3 1$%15 !a"k
Standing at Pu**down 3 1$%15 !a"k
ne%4rm Seated &a+*e Row 3 1$%15 !a"k!ent%'er !ar+e** Row 3 1$%15 !a"k
Prone )n"*ine Dum++e** &ur* 3 1$%15 4rms
!e#ind 0#e !a"k &a+*e &ur* 3 1$%15 4rms
Prea"#er &ur* -4*so "an Use 2: +ar 3 1$%15 4rms
Standing !ar+e** &ur* 3 1$%15 4rms
Rope &a+*e .ammer &ur* $ 1$%15 4rms
!ar+e** Wrist &ur* $ 1$%15 orearms
!ar+e** Re'erse Wrist &ur* $ 1$%15 orearms
Standing &a*8 Raise 3 1$%15 egs
Seated &a*8 Raise 3 1$%15 egs&a+*e 0oe Raise $ 1$%15 &a*'es
Da 3
Exercise Sets Reps Muscle Group
ing &a+*e Rear De*t *e 3 1$%15 S#ou*ders
&a+*e atera* Raise 3 1$%15 S#ou*ders
&a+*e ront Raise 3 1$%15 S#ou*ders
Standing Dum++e** S#ou*der Press 4*ternating 4rms 3 1$%15 S#ou*ders
!ar+e** S#ou*der Press 3 1$%15 S#ou*ders
Dum++e** S#rug $ 1$%15 0raps
!ar+e** S#rug 3 1$%15 0rapsStraig#t%4rm Pus#down $ 1$%15 0raps
&a+*e )nterna* Rotation $ 1$%15 S#ou*ders
&a+*e 2terna* Rotation $ 1$%15 S#ou*ders
)n"*ine Re'erse &run"# 3 1$%15 4+s
&a+*e &run"# 3 1$%15 4+s
Dum++e** Side !end $ 1$%15 4+s
Da
Exercise Sets Reps Muscle Group
eg 2tension 3 1$%15 egs
ne%eg eg Press 3 1$%15 egs
ront Suat 3 1$%15 egs
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Suat 3 1$%15 egs
ing eg &ur* 3 1$%15 egs
Wa*king unge 3 1$%15 egs
Romanian Dead*i8t 3 1$%15 egs
Seated &a*8 Raise 3 1$%15 egs
eg Press &a*8 Raise 3 1$%15 &a*'es
&a+*e 0oe Raise $ 1$%15 &a*'es
