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    Heavy Wide Grip Bench Press

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    binh le
    The document outlines several workout routines involving exercises targeting different muscle groups. The routines include exercises like bench press, overhead press, squats, rows, curls and calf raises performed in straight sets with varying reps and sets. The workouts target the chest, back, shoulders, arms, legs and calves through exercises performed with barbells, dumbbells, cables and machines.

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    © All Rights Reserved
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    Heavy Wide Grip Bench Press

    Uploaded by

    binh le
    68 views2 pages
    The document outlines several workout routines involving exercises targeting different muscle groups. The routines include exercises like bench press, overhead press, squats, rows, curls and calf raises performed in straight sets with varying reps and sets. The workouts target the chest, back, shoulders, arms, legs and calves through exercises performed with barbells, dumbbells, cables and machines.

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    The document outlines several workout routines involving exercises targeting different muscle groups. The routines include exercises like bench press, overhead press, squats, rows, curls and calf raises performed in straight sets with varying reps and sets. The workouts target the chest, back, shoulders, arms, legs and calves through exercises performed with barbells, dumbbells, cables and machines.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    68 views2 pages

    Heavy Wide Grip Bench Press

    Uploaded by

    binh le
    The document outlines several workout routines involving exercises targeting different muscle groups. The routines include exercises like bench press, overhead press, squats, rows, curls and calf raises performed in straight sets with varying reps and sets. The workouts target the chest, back, shoulders, arms, legs and calves through exercises performed with barbells, dumbbells, cables and machines.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Heavy Wide Grip Bench Press (4 sets x 4-6 reps) Straight sets* (same weight) x RPE 7-8 Bench

    ch Press
    Incline Cable Flye ( 3 sets x 12-15 reps) upper pec isolation* Cable flye
    Standing Dumbbell Press ( 4 sets x 10-12 reps) OHP
    Egyptian Lateral Raise ( 4 sets x 12-15 reps) Side lateral raise
    Tricep Press Down ( 4 sets x 12-15 reps) Tricep push down
    One arm overhead tricep extension ( 3 sets x 12-15 reps) One arm cable tricep extension
    Static Dumbbell Holds ( 2 sets c 60 sec hold)

    Pull-Up 3 Sets of 6-8 Reps Pull up or Chin up


    Meadows Row 3 Sets of 10-12 Reps (Trap or Lat) Barbell row
    Omni-Grip Lat Pulldown 3 Sets of 12-15 Reps (Wide, Medium, Reverse Grip) Lat pulldown
    5A: Rope Facepull 2 Sets of 15 – Reps Facepull
    5B: Reverse Pec Dec 2 Sets of 15-20 Reps Reverse pec dec
    5C: Band Pull Aparts 2 Sets of 15-20 Reps
    EZ-Bar Bicep Curl (Or Straight Barbell Curl) 3 Sets of 6-8 Rep Barbell curl
    Incline Dumbbell Curl 2 Sets of 15-20 Reps (optional) Incline dumbbell curl
    Rack Pull 3 Sets of 6-8 Reps Rack pull

    Squat - 3 Sets x 4-6 Reps Squat


    RDL - 3 Sets x 8 Reps (Increase Reps each Week) RDL
    Optional: Walking Lunges - 2-3 Sets x 20 Strides Lunges
    Single Leg Extensions - 3 Sets x 10 Reps Single leg extension
    Single Leg Lying Leg Curl - 3 Sets x 8+4 Reps Single leg curl
    Single Leg Press Calf Raise - 3 Sets x 10-12 Reps Standing calf raise
    Seated Calf Raise - 3 Sets x 20 Reps Seated calf raise

    Overhead Press: 4 x 6-8 OHP


    Close Grip Bench Press: 3 x 8-10 Bench press
    Incline Dumbbell Fly (Optional): 3 x 10-12 Incline DB flye
    Rope Upright Row: 3 x 12-15 Upright row
    Band Lateral Raise: 3 x 12-15 Side lateral raise
    One-Arm Overhead Tricep Extension: 4 x 12-15 One arm tricep extension
    Medicine Ball Pushup: 3 x RPE 8 Medicine ball pushup

    Eccentric-accentuated lat pulldown 3 sets of 8-10reps Lat pulldown


    Chest supported T-bar row w/ band 3 sets of 10-12reps Barbell row
    Machine high-to-low row 2 sets of 12-15reps Cable row
    Kneeling cable pull-over 3 sets of 15-20reps Pullover
    Snatch-grip barbell shrugs 3 sets of 12-15reps Shrug
    Reverse pec-deck superset 3 set 12/12 Reverse pec deck
    Enhanced eccentric EZ-bar curl 3 sets of 10-12 reps Barbell bicep curl
    Dumbell curl tri set 2 sets of 12/10/8 DB curls

    Exercise 1: Deadlifts-4x4 (75% of 1 rep max) Deadlift


    Exercise 2: Deficit Bulgarian Split Squat (3x10-12) Squat
    Exercise 3: Hip Thrusts (3x12-15) Hip thrusts
    Exercise 4: 3-Second Eccentric Goblet Squat (3x15) Goblet squat
    Exercise 5: Enhanced-Eccentric Lying Curl (3x10) Leg curl
    Exercise 6: Machine-Seated Hip Adduction (3x30) Hip adduction
    Exercise 7: Standing Calf Raise (3x10) Standing calf raise

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