Workout 1
Day 1
Biceps
Rope hammer curl 3 sets
3D biceps 3 sets ( from athlean-x biceps parallel to the floor, pull forarms to ears )
Barbell curl wide grip super set to iner grip 3 sets
No money chin ups ( from athlean-x normal chin up but keeping a 90° at all time in biceps) 4 sets
Pecs
Flat bench press abduction 3 sets
plate press super set to diamond push up 3 sets
incline bench press 3 sets
decline press 3 sets
Day 2
Triceps
rope pull down (athlen x twist perpendiculare tension trough out the motion) 3 sets
cable pull ups on knees 3 sets
bar pull down super set to reverse grip pull down 3 sets
incline press machine 3 sets
Shoulders
W raise ( athlean-x barbell row standing position but with dumbells, pivote will raising forarms to ears thumbs pointing back) 3 sets
plank delts ( athlean-x plank position bring oposite arm perpendiculare to ground in one motion with body) 4 sets
shoulder straight super set to shoulder db raises 3 sets
Shoulder press db 3 sets
Day 3
Legs
Deep squat super set with pistol squat 4 sets
leg walkbak ( athlean-x squat position with cables and simply walk back ) 4 sets
Knee lunges 4 sets
Mickel jackson's ( take elevated incline bench knees pressing against pad and pivote at the knees quads and uper body) super sets to box jump 6 sets
(in between each sets leg press)
Abbs
Russian twist with ball super set to ab helicopter 6 sets
Day 4
Back
Facepulls 4 sets
pull down machine 4 sets
compound row 4 sets
incline back pulls super set to front pull down ( dont know the exact term for that exercices sorry) 4 sets
Traps
dumbell raises super set to romanian chair 6 sets
Workout 2
Day 1
Biceps
Cable curls 3 sets
zottoman curls 3 sets
eazy bar curls with bands ( grep plitt light band attached to each side foat holding it down on the ground and then curl) 3 sets
Suspended row 5 sets
Chest
Decline press 3 sets
over the tops 3 sets
reverse grip bench press 3 sets
around the world ( buff dudes dumbell from leg to over your head lying on a bench pivoting at the shoulder) 3 sets
Day 2
Triceps
Kick back cable 3 sets
tricep huges ( in a for of a T keep arms to side with a slit bend inwords at the shoulder and only pivoting at the elbow) super set to french press 3 sets
close gris db press 3 sets
skull crushers 3 sets
Shoulder
Shoulder raises machine 3 sets
indy press 3 sets
Shoulder press body facing out machine super set to body facing in 3 sets
Clean and press with slow shoulder desent super set to barbell shoulder press 3 sets
Day 3
Legs
lying hamstring curls 4 sets
cable side raises 4 sets
deadlift 4 sets
sissy squats 5 sets
(in between each sets leg press)
abbs
montain climber super set to mountain jumper 6 sets
Day 4
Back
Mid high back in ( athlean-x take a band put it around a post, pull handel towards body, body in bentover row position. Bring lower back foword) 4sets
Bent over row 4 sets
Lat push down 4 sets
Monkey pulls 4 sets
Traps
Barbell raises super set to v push up 6 sets
Workout 3
Day 1
Biceps
Seated side curls 3 sets
Alternating dumbell curls 3 sets
drag curls super set to bicep curls 3 sets
chin ups 4 sets
Chest
Bench press 3 sets
pec elavation ( db at hip position elevate to colorbone will sqeezing) 3 sets
Pec iner rotation ( athlean-x take dumbell pivote shoulder in will raising and compressing pec minor) super set to push ups 3 sets
dip incline with weight 4 sets
Day 2
Cable pull down 3 sets
French press super set to ticeps hugs 3 sets
Skull crusher extended ( athlean-x normal skull crusher but bring it as far down to the ground as possible) 3 sets
dips weight 4 sets
Shoulder
Arnold press 3 sets
inverted shoulder press ( palms facing in) 3 sets
side delt raises 3 sets
standing shoulder press super set to plate clean and press slown desent 4 sets
Day 3
legs
leg curls 4 sets
leg extension 4 sets
Leg press super set to calf raises inner, normal wide stance 4 sets
squats 4 sets
Abbs
pully crunches super set to head to knees 6 sets
Day 4
Back
Chin ups wide grip legs up 4 sets
T-bar 4 sets
dumbell high pulls (athlean-x upright row juste ferther from body) super set to lat pull down close grip
Pendlay row 4 sets
Rack pulls 4 sets
Traps
Seated low row super set to upright row 6 sets
ALL REPS ARE DONE WITH THE SYSTEME OF 1 AND 1/2 REPS
20-30 SECONDS BREATHER
BODYWEIGHT ALWAYS 4 SETS OR MORE MINIMUL REST
5X5 METHODE FOR REPS USING BAISELINE OF 10 AS A MAX TO KNOW WHEN TO INCREASE WEIGHT
example ( certain weight done 7-8 time exerssion at 100% finish set to 10 and if that weight is to easy arriving to 12 increase weight)
DO NOT ABANDON A REP, CONTRACT MUSCLE AS HARD AS POSSIBLE FOR 2-5 SECONDS BEFOR ABANDONING REP, HELPS GET OVER PLATOS. IF IT'S STILL MOVING IT'S GONNA GO
