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    DAY 1: Quads, Lower Abs & Calves Notes: 90 Seconds of Rest Between Sets. Unless Noted Otherwise

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    tati
    This document outlines a 5-day workout program focusing on different muscle groups each day. Day 1 targets quads, lower abs and calves with exercises like hack squats, bodyweight squats, and seated calf raises. Day 2 focuses on chest and shoulders with chest presses, flyes, and military presses. Day 3 is for arms with triceps and biceps exercises like pushdowns and curls. Day 4 works the lower back, hamstrings and upper abs with deadlifts, hamstring curls, and situps. Day 5 concludes with upper back and more calves using lat pulldowns, pullups, and calf presses.

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    DAY 1: Quads, Lower Abs & Calves Notes: 90 Seconds of Rest Between Sets. Unless Noted Otherwise

    Uploaded by

    tati
    357 views5 pages
    This document outlines a 5-day workout program focusing on different muscle groups each day. Day 1 targets quads, lower abs and calves with exercises like hack squats, bodyweight squats, and seated calf raises. Day 2 focuses on chest and shoulders with chest presses, flyes, and military presses. Day 3 is for arms with triceps and biceps exercises like pushdowns and curls. Day 4 works the lower back, hamstrings and upper abs with deadlifts, hamstring curls, and situps. Day 5 concludes with upper back and more calves using lat pulldowns, pullups, and calf presses.

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    Kaged Week 1

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    This document outlines a 5-day workout program focusing on different muscle groups each day. Day 1 targets quads, lower abs and calves with exercises like hack squats, bodyweight squats, and seated calf raises. Day 2 focuses on chest and shoulders with chest presses, flyes, and military presses. Day 3 is for arms with triceps and biceps exercises like pushdowns and curls. Day 4 works the lower back, hamstrings and upper abs with deadlifts, hamstring curls, and situps. Day 5 concludes with upper back and more calves using lat pulldowns, pullups, and calf presses.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    357 views5 pages

    DAY 1: Quads, Lower Abs & Calves Notes: 90 Seconds of Rest Between Sets. Unless Noted Otherwise

    Uploaded by

    tati
    This document outlines a 5-day workout program focusing on different muscle groups each day. Day 1 targets quads, lower abs and calves with exercises like hack squats, bodyweight squats, and seated calf raises. Day 2 focuses on chest and shoulders with chest presses, flyes, and military presses. Day 3 is for arms with triceps and biceps exercises like pushdowns and curls. Day 4 works the lower back, hamstrings and upper abs with deadlifts, hamstring curls, and situps. Day 5 concludes with upper back and more calves using lat pulldowns, pullups, and calf presses.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    DAY 1: Quads, Lower Abs & Calves

    Notes: 90 seconds of rest between sets. Unless noted otherwise


    Cardio: 20 Minutes AM / 20 Minutes PM
    Quads
    EXERCISES SETS / REPS WEIGHT NOTES
    Hack Squat 3 x 15 1.5 Rep Variation

    Squat Press 3 x 15 Pause Reps (2 Second)

    Giant Set x2
    Leg Extension* 10/10/10
    *Perform 10 reps, reduce weight and complete another 10 reps, then reduce weight and do 10 more reps. Rest for 10 seconds between drop sets.

    Walking Lunges 10 Reps


    Body Weight Squats 10 Reps
    Walking Lunges 10 Reps
    Calves
    Seated Calf Raise 5 x 30
    Lower Abs
    Superset x3
    Hanging Leg Raises Failure
    Lying Leg Raises Failure
    Training, Nutrition, Supplementation Notes:
    DAY 2: Chest & Shoulders
    Notes: 90 seconds of rest between sets. Unless noted otherwise
    Cardio: 20 Minutes AM / 20 Minutes PM
    Chest
    EXERCISES SETS / REPS WEIGHT NOTES
    Dumbbell Chest Press (DTPXtreme) 3 x 10/10/10 All 3 Sets = Triple Dropset
    *All 3 sets are triple drop sets. Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight and do 10 more reps.
    Superset x3
    Incline Cable Fly 12* *2 Second Pause Reps

    Dumbbell Floor Press 12


    *On the second superset, use a 2-second pause at the bottom of each rep on the flyes. On the third superset, use a 2-second pause at
    the top of each rep on the flyes.
    Superset x3
    Decline Dumbbell Fly* 12
    Pushups* Failure
    *On the second superset, use a 2-second pause at the bottom of each rep for both exercises. On the third superset, use a 2-second
    pause at the top of each rep for both exercises.
    Shoulders
    Superset x3
    Smith Machine Alternating Military Press 12
    Lying Upright Cable Rows 12
    Superset x3
    Lying Cable Side Raise 12
    Lying Cable Front Raise 12
    Superset x3
    Bent-Over Cable Rear Delt Raise 10
    Standing Rope Pulls 10
    Training, Nutrition, Supplementation Notes:
    DAY 3: Arms
    Notes: 90 seconds of rest between sets. Unless noted otherwise
    Cardio: 20 Minutes AM / 20 Minutes PM
    Triceps
    EXERCISES SETS / REPS WEIGHT NOTES
    Superset
    Reverse-Grip Cable Tricep Pushdown 12
    Cable Overhead Tricep Extension 12
    Superset x3 Superset
    Single-Arm Overhead Rope Extensions 10
    Single-Arm Rope Kickbacks 10
    Superset x3 Superset
    Close-Grip Pushups Failure 20 second rest between supersets

    Elevated Bench Dips Failure 20 second rest between supersets

    Biceps
    Superset x3 Superset
    EZ-Bar Spider Curls 10 60 second rest between supersets

    Standing EZ-Bar Curls (narrow grip) 10 60 second rest between supersets

    Superset x3 Superset
    Reverse-Grip Dumbbell Curls 10
    Hammer Curls 10
    Superset x3 Superset
    Lying Cable Curls 12
    Standing Alternating Cable Curls 10 to 12
    *On the second set of alternating cable curls only, change rhythm so you do 2 reps each arm, then 3 reps, then 4 reps and finally 5
    reps to work the peak contraction more on this set.exercises. On the third superset, use a 2-second pause at the top of each rep for
    both exercises.
    Training, Nutrition, Supplementation Notes:
    DAY 4: Lower Back, Hamstrings & Upper Abs
    Notes: 60 seconds of rest between sets. Unless noted otherwise
    Cardio: 20 Minutes AM / 20 Minutes PM
    Lower Back
    EXERCISES SETS / REPS WEIGHT NOTES
    Deadlifts 3 x 10
    Hamstrings
    Superset x3 Superset
    Seated Hamstring Curls 10*
    Glute Ham Raises 10
    *On the final set of seated hamstring curls, do a triple drop set. Perform your first 10 reps, reduce the weight and complete another 10
    reps, then reduce the weight again and do another 10 reps. Rest 10 seconds between each drop set.
    Stiff-Legged Cable Deadlifts 3 x 10
    Biceps
    Superset x4 Superset
    Decline Cross-Body Situp Failure
    Conventional Cross-Body Situp Failure
    Training, Nutrition, Supplementation Notes:
    DAY 5: Upper Back & Calves
    Notes: 60 seconds of rest between sets. Unless noted otherwise
    Cardio: 20 Minutes AM / 20 Minutes PM
    Upper Back
    EXERCISES SETS / REPS WEIGHT NOTES
    Lat Pulldown 3 x 10*
    *Add vinyl handles to straight-bar attachment.
    Superset x3 Superset
    Pullups 10 Reps
    Rope Lat Pulldowns 10 Reps
    Superset x3 Superset
    Single-Arm Dumbbell Rw 10 Reps 10 Reps Each Arm
    Single-Arm Inverted Row 10 Reps 10 Reps Each Arm

    Superset x3 Superset
    Dumbbell Pullovers 15 Reps
    Standing Dumbbell Shrugs 15 Reps
    Calves
    Standing Calf Press 5 x 20
    Training, Nutrition, Supplementation Notes:

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