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    20 LB of Hollywood Muscle - Superhero Workout

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    CLAVDIVS
    This document outlines a 12-week workout program divided into 3 phases focusing on different muscle groups. Weeks 1-4 focus on shoulders and traps with exercises like seated dumbbell press and barbell shrugs. Weeks 5-8 focus on biceps and upper chest with exercises like barbell curls and incline bench press. Weeks 9-12 again focus on shoulders with multi-joint exercises like upright rows and lateral raises performed with dumbbells and cables. Each phase provides different exercises and rep schemes for each muscle group targeted.

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    20 LB of Hollywood Muscle - Superhero Workout

    Uploaded by

    CLAVDIVS
    5K views3 pages
    This document outlines a 12-week workout program divided into 3 phases focusing on different muscle groups. Weeks 1-4 focus on shoulders and traps with exercises like seated dumbbell press and barbell shrugs. Weeks 5-8 focus on biceps and upper chest with exercises like barbell curls and incline bench press. Weeks 9-12 again focus on shoulders with multi-joint exercises like upright rows and lateral raises performed with dumbbells and cables. Each phase provides different exercises and rep schemes for each muscle group targeted.

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    Workout for a quick superhero look.

    Original Title

    20 Lb of Hollywood Muscle - Superhero Workout

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    This document outlines a 12-week workout program divided into 3 phases focusing on different muscle groups. Weeks 1-4 focus on shoulders and traps with exercises like seated dumbbell press and barbell shrugs. Weeks 5-8 focus on biceps and upper chest with exercises like barbell curls and incline bench press. Weeks 9-12 again focus on shoulders with multi-joint exercises like upright rows and lateral raises performed with dumbbells and cables. Each phase provides different exercises and rep schemes for each muscle group targeted.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    5K views3 pages

    20 LB of Hollywood Muscle - Superhero Workout

    Uploaded by

    CLAVDIVS
    This document outlines a 12-week workout program divided into 3 phases focusing on different muscle groups. Weeks 1-4 focus on shoulders and traps with exercises like seated dumbbell press and barbell shrugs. Weeks 5-8 focus on biceps and upper chest with exercises like barbell curls and incline bench press. Weeks 9-12 again focus on shoulders with multi-joint exercises like upright rows and lateral raises performed with dumbbells and cables. Each phase provides different exercises and rep schemes for each muscle group targeted.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    20 lbs.

    of Hollywood muscle - superhero workout


    Weeks 1-4: Lateral head of the shoulders and traps
    Weeks 5-8: Biceps and clavicular portion of the pectoral
    Weeks 9-12: Shoulders

    WEEKS 1-4: Lateral head of the shoulders and traps


    Monday (Shoulders conjugate/Traps heavy)
    1. Seated dumbbell press: 4 x 6-8
    2. Upright rowing: 3 x 10-12
    3. Seated incline lateral raise: 3 x 10-12
    4. Arnold press: 3 x 8-10
    5. Lateral raise: 1 x 100 (take pauses if needed)
    6. Barbell power shrugs: 5 x 5
    Tuesday (Quads/Hams/Biceps/Triceps)
    1. Back squat: 1 x 15, 1 x 12, 1 x 8, 1 x 20
    2. Romanian deadlift: 1 x 12, 1 x 10, 1 x 8, 1 x 15
    3. Barbell curl: 3 x 6-8
    4. Close-grip decline press: 3 x 6-8
    5. Preacher curl: 3 x 10-12
    6. Decline dumbbell triceps extension: 3 x 10-12
    7. Hammer curl: 3 x 12-15
    8. Cable triceps extension: 3 x 12-15
    Thursday (Traps conjugate/Shoulders heavy)
    1. Barbell shrugs: 4 x 6-8
    2. Haney shrugs (behind the back shrugs in the Smith machine): 3 x 10-12
    3. Upright rowing: 3 x 10-12
    4. Standing calf machine shrugs: 3 x 8-10
    5. Rear delt machine: 1 x 100
    6. Military press: 5 x 5

    Saturday (Chest/Back)
    1. Incline bench press: 3 x 6-8
    2. Bent over barbell rowing: 3 x 6-8
    3. Flat dumbbell bench press: 3 x 10-12
    4. Lat pulldown: 3 x 10-12

    5. Decline bench press: 3 x 12-15


    6. Seated rowing: 3 x 12-15

    Weeks 5-8: Biceps and clavicular portion of the pectoral


    Monday (Upper chest conjugate/Biceps heavy)
    1. Incline bench press: 4 x 6-8
    2. Low-incline dumbbell press (stop short of lockout) : 3 x 10-12
    3. Incline cable flies: 3 x 10-12
    4. Low-pulley crossover: 3 x 8-10
    5. Bench press: 1 x 100 (take pauses if needed)
    6. Barbell curl: 5 x 5
    Tuesday (Quads/Hams)
    1. Back squat: 1 x 15, 1 x 12, 1 x 8, 1 x 20
    2. Romanian deadlift: 1 x 12, 1 x 10, 1 x 8, 1 x 15
    3. Leg press: 3 x 10-12
    4. Gironda leg curl (leg curl with an elevated torso, as in a push-up position) : 3
    x 10-12
    5. Leg curl: 1 x 100
    Thursday (Biceps conjugate/Upper chest heavy)
    1. Barbell curl: 4 x 6-8
    2. Reverse preacher curl: 3 x 10-12
    3. Hammer curl: 3 x 10-12
    4. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm) :
    3 x 5-6 per side
    5. Preacher curl: 1 x 100
    6. High incline dumbbell press: 5 x 5
    Saturday (Back/Triceps)
    1. Barbell rowing: 3 x 6-8
    2. Fat-man pull-ups: 3 x max
    3. Weighted chins: 3 x 6-8
    4. Lat pulldown: 3 x 10-12
    5. Decline EZ-bar triceps extension: 5 x 6-8
    6. Rope triceps extension: 5 x 12-15

    Weeks 9-12: Shoulders


    Monday (quadriceps/hamstrings)
    1. Back squat: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
    2. Leg press: 3 x 10-12 reps
    3. Leg extension: 3 x 10-12 reps
    4. Romanian deadlift: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
    Tuesday (Shoulders/Back)
    1. Upright rowing: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
    2. Seated incline dumbbell lateral raise: 4 x 12-15
    3. Cable lateral raise (one arm at a time) : 3 x 15-20 per arm
    4. Barbell rowing: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
    5. Lat pulldown: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
    6. Haney shrugs: 3 x 12-15 reps
    Thursday (Biceps/Triceps)
    1. Preacher curl: 4 x 8-10
    2. Alternate dumbbell curl: 4 x 10-12 per arm
    3. Reverse barbell curl: 4 x 12-15
    4. Close-grip bench press: 4 x 8-10
    5. Lying barbell triceps extension: 4 x 10-12
    6. Rope triceps extension: 4 x 12-15
    Saturday (Chest/Shoulders)
    1. Decline dumbbell press: 3 x 8-10
    2. Dips: 3 x max
    3. Cable crossover: 3 x 12-15
    4. Seated dumbbell press: 4 x 8-10
    5. Standing lateral raise: 4 x 10-12
    6. Front dumbbell raise: 4 x 12-15

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