Skullcrusher
Elite
- Joined
- Apr 1, 2020
- Messages
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Week 1 = 6RM = strength/hypertrophy
Week 2 = 8RM = hypertrophy
Week 3 = 10RM = hypertrophy
Week 4 = 20RM = endurance/recovery
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Monday and Friday
Weighted Crunch = Rectus Abdominis (Upper)
Bench Press = Pectoralis Major (Sternal)
Incline Bench Press = Pectoralis Major (Clavicular)
Dumbbell Bench Press = Pectoralis Major (Sternal)
Dumbbell Incline Bench Press = Pectoralis Major (Clavicular)
Dumbbell Shoulder Press = Anterior Deltoid
Dumbbell 45 Degree Incline Row = Lateral Deltoid
Barbell Close Grip Bench Press = Triceps Brachii (Lateral Head and Medial Head)
Hammer Bar Standing Triceps Extension = Triceps Brachii (Long Head)
Trap Bar Romanian Deadlift = Hamstrings
Good Morning = Hamstrings
Barbell Seated Calf Raise = Soleus
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Tuesday and Saturday
Lying Leg Raise Hip Thrust = Rectus Abdominis (Lower)
Trap Bar Deadlift With Shrug = Erector Spinae/Trapezius
Trap Bar Squat = Quadriceps
Barbell Seated Reverse Calf Raise = Anterior Tibialis
Trap Bar Row = Back (General) = as recommended by Mr. John Meadows
Dumbbell Bent Over Row = Back (General)
Dumbbell Hammer Curl = Brachioradialis
EZ Bar Reverse Curl = Brachioradialis
Dumbbell Concentration Curl = Brachialis
EZ Bar Curl = Biceps Brachii
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Abs - 8 sets per week
Chest - 16 sets per week
Shoulders - 12 sets per week
Triceps - 10 sets per week
Legs - 20 sets per week
Calves - 8 sets per week
Back - 16 sets per week
Traps - 6 sets per week
Biceps - 8 sets per week
Forearms - 8 sets per week
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Currently getting ready to finish Week 3 10RM...
Week 2 = 8RM = hypertrophy
Week 3 = 10RM = hypertrophy
Week 4 = 20RM = endurance/recovery
=================================================
Monday and Friday
Weighted Crunch = Rectus Abdominis (Upper)
Bench Press = Pectoralis Major (Sternal)
Incline Bench Press = Pectoralis Major (Clavicular)
Dumbbell Bench Press = Pectoralis Major (Sternal)
Dumbbell Incline Bench Press = Pectoralis Major (Clavicular)
Dumbbell Shoulder Press = Anterior Deltoid
Dumbbell 45 Degree Incline Row = Lateral Deltoid
Barbell Close Grip Bench Press = Triceps Brachii (Lateral Head and Medial Head)
Hammer Bar Standing Triceps Extension = Triceps Brachii (Long Head)
Trap Bar Romanian Deadlift = Hamstrings
Good Morning = Hamstrings
Barbell Seated Calf Raise = Soleus
=================================================
Tuesday and Saturday
Lying Leg Raise Hip Thrust = Rectus Abdominis (Lower)
Trap Bar Deadlift With Shrug = Erector Spinae/Trapezius
Trap Bar Squat = Quadriceps
Barbell Seated Reverse Calf Raise = Anterior Tibialis
Trap Bar Row = Back (General) = as recommended by Mr. John Meadows
Dumbbell Bent Over Row = Back (General)
Dumbbell Hammer Curl = Brachioradialis
EZ Bar Reverse Curl = Brachioradialis
Dumbbell Concentration Curl = Brachialis
EZ Bar Curl = Biceps Brachii
=================================================
Abs - 8 sets per week
Chest - 16 sets per week
Shoulders - 12 sets per week
Triceps - 10 sets per week
Legs - 20 sets per week
Calves - 8 sets per week
Back - 16 sets per week
Traps - 6 sets per week
Biceps - 8 sets per week
Forearms - 8 sets per week
=================================================
Currently getting ready to finish Week 3 10RM...
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