Workout plan Week 2

Exercise 1:

• 5 exercises shoulders

• 4 exercises triceps

Exercise 2:

• 4 exercises  quads

• 2 exercise hams

Exercise 3:

• 5 exercises chest

• 4 exercises biceps

Rest

Exercise 4:

• 5 exercises back

• 2 exercises rear delts

Exercise 5:

Quads and hams 2nd workout focusing on execution / Full ROM / Peak contraction. Only use machines/guided exercises.

• 3 exercises quads

• 3 exercises hams

Rest

2 Working sets per exercise

• Set 1: 4-8 reps

• Set 2: 10-12 reps +intensity technique

Main leg workout:

• 3 sets of 10-12 reps adductors/3 sets of 10-12 reps abductors

• Leg extension

Warm up

+1 sets of 8-10 reps.

Leg press:

Feeder sets as needed

• Set 1: 6-8 reps to failure

• Set 2: 8-10 reps

• 15 sec rest pause

• Repeat max reps

Squats (can be smith machine)

Feeder sets as needed

• Set 1: 6-8 reps to failure

• Set 2: 10-12 reps to failure

Hack squats

• 1 set of 8-10 reps

• 1 set of 4x4 with 15 sec rest

Lying leg curl

• 2 sets of 10-12 reps

Standing leg curls

• 2 sets of 10-12 reps