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    Training Guide - Advance 5-D

    Uploaded by

    tara030800
    Train

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Training Guide - Advance 5-D

    Uploaded by

    tara030800
    69 views9 pages
    Train

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Train

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    69 views9 pages

    Training Guide - Advance 5-D

    Uploaded by

    tara030800
    Train

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 9

    THE ULTIMATE GUIDE FOR EFFECTIVE TRAINING RESULTS

    ING
    AIN
    TR

    IDE
    GU

    MAXX HYPERTROPHY • 5-DAY SPLIT

    SPECIALLY DESIGNED BY

    zealocity
    TRAINING GUIDE
    MAXX HYPERTROPHY • 5-DAY SPLIT

    NOTE
    1. Make sure you're well hydrated before and during

    the workout to maximise performance.

    2. Warm your muscles up well before starting the

    workout, and perform Full Body Stretches after

    EVERY workout.

    3. Rest intervals should be between 30-90 seconds.

    4. Always have a spotter when going heavy, but don't

    let the spotter touch you or the weights till you

    actually get stuck on a rep.

    5. Keywords (used in this guide) -

    RM = Repetitions Maximum;

    AMRAP = As Many Reps As Possible

    Preparation set = Few reps with Light weight, just

    to get the blood pumping.

    1 zealocity Training Guide


    SPECIAL NOTE FROM ZEALOCITY
    This Training Guide is NOT a secret recipe for

    weight loss or fat burning. Only a CD (Calorie

    Deficit) can help you lose weight or fat. This guide

    will definitely help you make impressive progress

    when combined with a good nutrition plan.

    Studies show that for muscle hypertrophy (muscle

    growth), Time Under Tension, or TUT, is very

    important; which means the amount of time your

    muscles were under tension. 30-40 seconds on

    total active work for one full set was considered

    an ideal time for best hypertrophy.

    However, the studies done on the importance of

    TUT are limited and most studies also indicate that

    for max hypertrophy, failure is king.

    Henceforth, in all the exercises, sets and reps

    mentioned, choose a weight with which you should

    not be able to do more than the mentioned number

    of reps. For example, on Day-1, the first exercise is

    Barbell Bench Press - 4 sets of 20, 15, 10, 6. So, in

    the 4th set of 6 reps, you should choose a weight

    with which you should NOT be able to (or find very

    difficult to) perform more than 6 reps.

    2 zealocity Training Guide


    TRAINING SCHEDULE

    DAY - 1 CHEST AND BACK

    DAY - 2 DELTS AND ARMS

    DAY - 3 LEGS

    DAY - 4 REST

    DAY - 5 UPPER BODY

    DAY - 6 LOWER BODY

    DAY - 7 REST

    (YOU CAN TAKE REST ON DAY-6 AND CONTINUE


    THE WORKOUTS ON DAYS 4 AND 5) zealocity
    DAY - 1
    CHEST AND BACK

    1 BARBELL BENCH PRESS : 4 SETS - 20/15/10/6

    2 INCLINE DUMBBELL PRESS : 3 SETS - 15/12/8

    3 CABLE CROSSOVERS : 3 SETS - 15/15/15

    4 WIDE GRIP LAT PULLDOWNS : 4 SETS - 20/15/10/6

    5 V-GRIP SEATED ROWS : 3 SETS - 20/20/20

    6 STRAIGHT-ARM PULLDOWNS : 3 SETS - 20/15/12

    10 MINUTES INCLINE WALKING POST-WORKOUT

    4 Training Guide
    zealocity
    DAY - 2
    DELTS AND ARMS

    1 DUMBBELL SHOULDER PRESS : 3 SETS - 15/12/8

    2 DUMBBELL LATERAL RAISES : 3 SETS - 20/15/12

    3 BARBELL SHRUGS : 3 SETS - 12/12/12

    4 ROPE FACE PULLS : 3 SETS - 20/20/20

    5 PREACHER CURLS : 3 SETS - 20/15/12

    6 ROPE TRICEPS PUSH-DOWNS : 3 SETS - 15/15/15

    10 MINUTES INCLINE WALKING POST-WORKOUT

    5 Training Guide
    zealocity
    DAY - 3
    LEGS

    1 SUMO DEADLIFTS : 4 SETS - 15/12/8/4

    2 BARBELL REVERSE LUNGES : 3 SETS - 15/12/8

    3 SEATED/LYING LEG CURLS : 3 SETS - 15/15/15

    4 STANDING CALF RAISES : 3 SETS - 20/15/12

    5 INCLINE WALKING - 10 MINUTES

    6 JUMP ROPES : 5 MINUTES

    6 Training Guide
    zealocity
    DAY - 5
    UPPER BODY

    1 V-GRIP LAT PULLDOWNS : 4 SETS - 20/15/12

    2 INCLINE BARBELL PRESS : 4 SETS - 15/12/8

    3 BARBELL SHOULDER PRESS : 3 SETS - 15/12/8

    4 FACE PULLS : 3 SETS - 15/15/15

    5 BICEP HAMMER CURLS : 3 SETS - 15/15/15

    6 EZ BAR SKULLCRUSHERS : 3 SETS - 20/15/10

    10 MINUTES INCLINE WALKING POST-WORKOUT

    7 Training Guide
    zealocity
    DAY - 6
    LOWER BODY

    1 BARBELL SQUATS : 4 SETS - 20/15/10/6

    2 LEG PRESS MACHINE : 3 SETS - 15/12/8

    3 SEATED/LYING LEG CURLS : 3 SETS - 15/15/15

    4 STANDING CALF RAISES : 3 SETS - 20/15/12

    5 INCLINE WALKING - 10 MINUTES

    6 JUMP ROPES : 5 MINUTES

    8 Training Guide
    zealocity

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