Upper 1

1
2
3
4
5
6
7
8

Lower 1
1
2
3
4
5
6
7

Off

Upper 2
1
2
3
4
5

6
7

Lower 2
1
2
3
4
5
6
7
8
9
SS là superset
Exercise Set Rep Tempo Rpe Rest System
warm up rotator cuff
A1 BB bench press 3 8 4010 1.5
A2 Bent over row 3 8 4110 1.5
B1 Incline DB benhpres 3 8 3010 1.5
B2 pull up 3 8 3110 1.5
Straight lat pulldown 3 10 3110 1.5
Standing DB press 3 8 3010 1.5
C1 Preacher curl 4 10+15 partiral rep 3010 1
C2 Rope tricep push do 4 10+15 partiral rep 3010 1

Squat 4 8 3010 1.5-2

Rack pull 4 6 1.5
Split squat front foot el 4 12 4010 1
Stiff leg DL 4 10 3010 1
Back extension/ Good 4 15 3010 1.5
Calf raise 4 20 3010 1
Oblique Twist with Trun 4 10 slow 1

warm up rotator cuff

A1 Incline DB press 4 10 3010 1.5
A2 One arm row 4 10 3110 1.5
B1 Neutral grip DB pres 4 8 3010 1.5
B2 Reverse fly machine 4 10 3010 1.5
SSUpright row(drop set 4 10 2020 1.5
DB front rasie 4 10
C1 Incline DB curl 4 10 3010 1
C2 DB skrull cruch 4 10 3010 1

Sumo DL 3 5 2
Conventional 2 5 2
Romanian DL 3 10 3010 1.5
Leg press 3 10 3010 1.5
A1 leg extension 3 10 3010 1
A2 leg curl 3 10 3010 1
Swing 4 20 3010 1
Calf rasie 3 20 3010 1
Hanging leg rasie 4 10 slow 1
Note
Upper 1
1
2
3
4
5

7
8

Lower 1
1
2
3
4
5
6
7

Off

Upper 2
1
2
3
4
5

6
7

Lower 2
1
2
3
4
5
6
7
8
9
Exercise Set Rep Tempo Rpe Rest
warm up rotator cuff
A1 Incline BB bench press 4 8 4010 1.5
A2 Bent over row 4 8 4110 1.5
B1 Machine fly 4 10 3010 1.5
B2 pull up 3 8 3110 1.5
SS Straight lat pulldown 3 10 3110 1.5
Stead low row 3 10
SS Standing DB press 4 8 3010 1.5
Reverse DB fly 4 15
C1 Preacher curl 4 10+15 parti 3010 1
C2 Rope tricep push down 4 10+15 parti 3010 1

Squat 4 10 3010 1.5-2

Rack pull 4 10 1.5
Split squat front foot elevated 4 12 4010 1
Stiff leg DL 4 10 3010 1
Back extension/ Good morning 4 15 3010 1.5
Calf raise 4 20 3010 1
Oblique Twist with Trunk Rotation Using the Cable Rope 4 10 slow 1

warm up rotator cuff

A1 Incline DB press 4 10 3010 1.5
A2 One arm row 4 10 3110 1.5
B1 Neutral grip DB press 4 8 3010 1.5
B2 Reverse fly machine +internal rotation 4 10 3010 1.5
SS Upright row(drop set 10 reps) 3 10 2020 1.5
DB front rasie 3 10
Face pull 3 10
C1 Incline DB curl 4 10 3010 1
C2 DB skrull cruch 4 10 3010 1

Sumo DL 3 5 2
Conventional 3 5 2
Romanian DL 3 10 3010 1.5
Leg press 3 10 3010 1.5
A1 leg extension 2 10 3010 1
A2 leg curl 2 10 3010 1
Swing 4 20 3010 1
Calf rasie 2 20 3010 1
Hanging leg rasie 2 10 slow 1
SystemNote
Upper 1
1
2
3
4
5

7
8

Lower 1
1
2
3
4
5
6
7

Off

Upper 2
1
2
3
4
5

6
7

Lower 2
1
2
3
4
5
6
7
8
9
Exercise Set Rep Tempo Rpe Rest System
warm up rotator cuff
A1 Incline BB bench press 4 8 4010 1.5
A2 Bent over row 4 8 4110 1.5
B1 Incline DB bench press 4 10 3010 1.5
B2 pull up 3 10 3110 1.5
SS Straight lat pulldown 3 10 3110 1.5
Stead low row 3 10
SS Standing DB press 3 8 3010 1.5
DB later rasie 3 20
C1 Preacher curl 4 10+15 parti 3010 1
C2 Rope tricep push down 4 10+15 parti 3010 1

Squat 4 10 3010 1.5-2

Rack pull 4 10 1.5
Split squat front foot elevated 4 12 4010 1
Stiff leg DL 4 10 3010 1
Back extension/ Good mornin 4 15 3010 1.5
Calf raise 4 20 3010 1
Oblique Twist with Trunk Rot 4 10 slow 1

warm up rotator cuff

A1 Incline DB press 4 10 3010 1.5
A2 One arm row 4 10 3110 1.5
B1 Neutral grip DB press 4 8 3010 1.5
B2 Reverse fly machine +inter 4 10 3010 1.5
SSUpright row(drop set 10 re 4 10 2020 1.5
DB front rasie 4 10
Face pull 4 15
C1 Incline DB curl (drop set) 4 10//10 3010 1
C2 DB skrull cruch (drop set) 4 10//10 3010 1

Sumo DL 3 10 2
Conventional 3 10 2
Romanian DL 3 10 3010 1.5
Leg press 3 10 3010 1.5
A1 leg extension 3 10 3010 1
A2 leg curl 3 10 3010 1
Swing 4 20 3010 1
Calf rasie 2 20 3010 1
Hanging leg rasie 3 10 slow 1
Upper 1
1
2
3
4
5

7
8

Lower 1
1
2
3
4
5
6
7

Off

Upper 2
1
2
3
4
5

6
7

Lower 2
1
2
3
4
5
6
7
8
9
Exercise Set Rep Tempo Rpe Rest System
warm up rotator cuff
A1 Incline BB bench 4 8 4010 1.5
A2 Bent over row 4 8 4110 1.5
B1 Machine Fly 4 10 3010 1.5
B2 pull up 3 10 3110 1.5
SS Straight lat pull 3 10 3110 1.5
Stead low row 3 10
SS Standing DB pres 4 8 3010 1.5
DB later rasie 4 20
C1 Preacher curl 4 10+15 parti 3010 1
C2 Rope tricep pus 4 10+15 parti 3010 1

Squat 5 10 3010 1.5-2

Rack pull 5 10 1.5
Split squat front foo 4 12 4010 1
Stiff leg DL 4 10 3010 1
Back extension/ Go 4 15 3010 1.5
Calf raise 4 20 3010 1
Oblique Twist with 4 10 slow 1

warm up rotator cuff

A1 Incline DB press 4 10 3010 1.5
A2 One arm row 4 10 3110 1.5
B1 Neutral grip DB p 4 8 3010 1.5
B2 Reverse fly machi 4 10 3010 1.5
SSUpright row(drop 4 10 2020 1.5
DB front rasie 4 10
Face pull 4 15
C1 Incline DB curl (d 4 10//10 3010 1
C2 DB skrull cruch (d 4 10//10 3010 1

Sumo DL 4 10 2
Conventional 3 10 2
Romanian DL 4 10 3010 1.5
Leg press 3 10 3010 1.5
A1 leg extension 3 10 3010 1
A2 leg curl 3 10 3010 1
Swing 4 20 3010 1
Calf rasie 2 20 3010 1
Hanging leg rasie 3 10 slow 1