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    Please Also Read The Notes Below of This Plan!!!: BB Bench Press

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    Đình Thịnh
    This document outlines a 6-day workout plan that alternates between upper body and lower body days. Each day focuses on different compound and isolation exercises for specific muscle groups, along with recommended sets, reps, and rest times. Notes at the bottom provide additional details on performing the exercises and adjusting weights and reps to continually progress over time.

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    Please Also Read The Notes Below of This Plan!!!: BB Bench Press

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    Đình Thịnh
    37 views18 pages
    This document outlines a 6-day workout plan that alternates between upper body and lower body days. Each day focuses on different compound and isolation exercises for specific muscle groups, along with recommended sets, reps, and rest times. Notes at the bottom provide additional details on performing the exercises and adjusting weights and reps to continually progress over time.

    Original Title

    Nguyen-Viet-Training-plan-ULR_LISS20

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    This document outlines a 6-day workout plan that alternates between upper body and lower body days. Each day focuses on different compound and isolation exercises for specific muscle groups, along with recommended sets, reps, and rest times. Notes at the bottom provide additional details on performing the exercises and adjusting weights and reps to continually progress over time.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    37 views18 pages

    Please Also Read The Notes Below of This Plan!!!: BB Bench Press

    Uploaded by

    Đình Thịnh
    This document outlines a 6-day workout plan that alternates between upper body and lower body days. Each day focuses on different compound and isolation exercises for specific muscle groups, along with recommended sets, reps, and rest times. Notes at the bottom provide additional details on performing the exercises and adjusting weights and reps to continually progress over time.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 18

    PLEASE ALSO READ THE NOTES BELOW OF THIS PLAN!!!

    DAY #1:

    BB Bench  Press

    Incline DB  Bench  Press (with neutral Grip)

    Pendlay  Row

    Pull  Up (or Lat Pull Downs Machine)


    OHP (Millitary Press)

    Barbell  Curl

    Close  Grip  Bench Press

    DB  Shrug

    DAY #2:

    Squat
    Leg Press

    Sumo  Deadlift  

    Stiff Leg Deadlift

    Lunges
    Standing  Calf  Raise  

    Abs  Movement 1

    Abs  Movement 2

    DAY #3: Off (Rest Day)

    DAY #4:

    Incline  BB  Bench  Press  


    Butterfly (or Flys with DB)

    Pull  UP

    Rowing with DB

    OHP (Millitary Press)

    bent over  Lateral  Raise  


    DB  Curl

    Triceps Kickbacks

    DAY #5:
    Squat
    Leg Press
    Sumo  Deadlift  
    Stiff Leg Deadlift
    Lunges
    Standing  Calf  Raise  
    Abs  Movement 1
    Abs  Movement 2

    DAY #6 = Rest

    DAY #7 = Rest or optional LISS Cardio 20 Minutes ( you can do this at home too)

    all sets are WORKING SETS, if you need to do LIGHT warm up sets, then just do warm
    the rest-time between sets with higher rep range 8-12 are 1-2minutes
    rest time of heavy sets of 5 reps you can rest as long as you want to until you feel confident enough to get back to your wo
    the reps represent an individual weight for you. So you have to choose a correct w
    again: you always want to use the heaviest weight possible to only be able to do the required reps for your wo
    remember: you always want to hit the reps with new heavier weights then before

    Day1 could be for example Monday

    if you need instructions how to perform those exercises, i suggest you to watch youtube of "Sc
    TES BELOW OF THIS PLAN!!!

    sets reps

    5 5 BB= BarBell

    3 6-8 DB= Dumbell

    4 6-8 alternatively you can do S

    3 6-8 if you can't do Pull Ups, t


    5 5 OHP=Over Head Press with

    3 6-8

    3 6-8 alternatively you can do DIP

    3 6-8

    5 5
    5 6

    5 5 if you dont like Sumo, you ca

    3 6-8 alternatively you can perfor

    3 6-8
    4 15-20

    4 8-12 for example: Hangig Legrais

    4 8-12 for example: Crunches on M

    3 8-12
    3 12

    3 8-12

    3 8-12

    3 6-8

    3 8-12
    3 8-12

    3 8-12 you can do this with Dumbe

    pics like in day #2 4 6-10


    pics like in day #2 4 8-10
    pics like in day #2 4 6-10
    pics like in day #2 3 8-12
    pics like in day #2 3 8-12
    pics like in day #2 5 5
    pics like in day #2 4 8-12 for example: Hangig Legrais
    pics like in day #2 4 8-12 for example: Crunches on M

    Minutes ( you can do this at home too)

    f you need to do LIGHT warm up sets, then just do warm up sets, but they dont count as wor
    ep range 8-12 are 1-2minutes
    rest as long as you want to until you feel confident enough to get back to your working set
    dual weight for you. So you have to choose a correct weight to hit the reps and be focusing
    aviest weight possible to only be able to do the required reps for your working set!!! Maybe you will get weaker from se
    ps with new heavier weights then before

    perform those exercises, i suggest you to watch youtube of "Scott Herman". He explains everything pre
    the neutral grip is same effective, but helps you to prevent shoulder injuries

    ternatively you can do Seated Cable Row

    you can't do Pull Ups, then do Lat Pull Downs Machine


    HP=Over Head Press with BB

    ernatively you can do DIPS too


    you dont like Sumo, you can do conventional deadlifts too

    ernatively you can perform Romanian Deadlift with Dumbbells too


    r example: Hangig Legraises or Lying Legraises (more easy for beginners)

    r example: Crunches on Machine. You can perform Crunches on floor too.


    u can do this with Dumbels too. Or you can do Skull Crusher

    r example: Hangig Legraises or Lying Legraises (more easy for beginners)


    r example: Crunches on Machine

    dont count as working set!

    ps and be focusing on improving your weights week by week


    will get weaker from set to set, then you have to reduce weight to hit the reps, but your goal is to reduce as less as possib

    lains everything pretty good


    o reduce as less as possible!

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