Day 1: Upper Body Max Effort Day
1-Chest Max Effort Exercise
2- Back exercise: Barbell Rows or weighted pullups
3 sets of 5-8 reps
3- Aux. Back exercise: single arm dumbbell rows, machine rows, or lat pulldowns
3 sets of 8-10 reps
4- Dumbbell shoulder presses or Machine presses
2 sets: 5 reps
6- Bicep Aux. Exercise: Cambered bar curls or dumbbell curls
2 sets of 6-8 reps
7- Tricep Aux. Exercise: skull crushers or weighted dips
3 sets of 6-8 reps
Day 2: Max Effort Lower Body
1-Lower body max effort exercise
2- Good Mornings, glut ham raises, or stiff legged deads
4 sets of 3-5 reps
3-Leg extensions: 2 sets of 8-10
4- Standing calf raises or donkey calf raises
3 sets of 6-8 reps
5- Seated calf raises: 2 sets of 6-8 reps
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