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  • Jurassic Mass

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    Chris Pusateri
    2K vizualizări2 pagini
    This document outlines a 6-day strength training split with exercises grouped by muscle groups. Each day focuses on a different set of muscles like chest/triceps, legs, shoulders/hams, back/abs, and arms. For each exercise, sets and reps are provided with 1-2 minutes of rest between sets. The goal is to lift to maximum weight on all sets except warm-up sets of 15-12 reps. Running is prescribed before and after workouts. The 6-week program cycle is then repeated.

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    This document outlines a 6-day strength training split with exercises grouped by muscle groups. Each day focuses on a different set of muscles like chest/triceps, legs, shoulders/hams, back/abs, and arms. For each exercise, sets and reps are provided with 1-2 minutes of rest between sets. The goal is to lift to maximum weight on all sets except warm-up sets of 15-12 reps. Running is prescribed before and after workouts. The 6-week program cycle is then repeated.

    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca XLS, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    2K vizualizări2 pagini

    Jurassic Mass

    Încărcat de

    Chris Pusateri
    This document outlines a 6-day strength training split with exercises grouped by muscle groups. Each day focuses on a different set of muscles like chest/triceps, legs, shoulders/hams, back/abs, and arms. For each exercise, sets and reps are provided with 1-2 minutes of rest between sets. The goal is to lift to maximum weight on all sets except warm-up sets of 15-12 reps. Running is prescribed before and after workouts. The 6-week program cycle is then repeated.

    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca XLS, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    din 2

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    Chest & Tri's Incline BB Press Dcline BB Press Cmpound Flat DB Press Flat DB Flye

    set set x15 x12 x10 x6 1-2 min. rest between sets. x8 x8 x10 x10

    set x6 x6 x8 x10

    set x6 x8

    set x8

    set

    Tri Pushdown Ovrhead DB Ext Decline DB Ext

    No rest between exercises. 30-90 sec. rest between sets. x10 x6 x6 x8 x8 x8 x8 1-2 min. rest between sets. wght wght wght wght wght wght wght wght

    Legs Squat Hack Squats or Leg Press Walking Lunge Leg Curls Leg Extension Superset

    x15 x10

    x12 x6

    x6 x6

    x6 x8

    x8

    x8 x8 1-2 min. rest between sets. x8 x8 x8 x8

    x10 x10

    No rest between exercises. 30-90 sec. rest between sets. wght wght wght wght
    Shoulders/Abs Seated BB Press Uprt Row Smith Posterior Flye 1 arm lat. Cable 1 arm front Superset

    x15 x12 x6 x6 x8 x8 1-2 min. rest between sets. x6 x8 x6 x8

    x6 x8 x8

    x6

    x8

    Dcline MB crnch Incline rvs Crnch

    No rest between exercises. 30-90 sec. rest between sets. x15 x15 x15 x15 x15 x15 1-2 min. rest between sets. wght wght wght wght wght

    Back/Bi's T-br or smth row Wide Pulldown Seated Row Chins weighted Barbell Curl 2 arm DB Curl 1 arm DB Preach

    x15 x12 x6 x6 x8 x8 x10 x8 1-2 min. rest between sets. x10 x6 x8 x8 x8 x8 1-2 min. rest between sets.

    x6 x8 x6 x6

    x6

    x8

    Training Split: Day 1: Chest/Tri, Day2: Legs , Day 3: Rest, Day 4: Shoulders/Abs, Day 5: Back/Bi's, Day 6: Rest, Day 7: Repeat. Goal: The goal of this program is to lift to max on all sets except the 15's and 12's, those are strictly light warm-ups. If more warm-up is necessary, do so.

    Run everyday for 20 mins before and atleast 20 after. Abs can be done as often as liked.

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    Chest & Abs Dcline BB Press Incline DB Press Hammer DB Prs Flat DB Flye Pes Dec Hnging Leg Rse Decline Crunch Oblique Crunch

    set set x15 x15 x10 x6 x8 x8 x10 x10 max max x15 x15 x20 x20 x20 x20 1-2 min. rest between sets. wght

    set x12 x6 x10 x10 x15 x20 x20

    set x6 x8

    set x6

    set x8

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    Legs Leg Press Smith Squats Step-Ups Leg Extension

    x15 x15 x10 x10 x8 x8 x10 x10 1-2 min. rest between sets. wght wght

    x12 x8 x8 x10 wght

    x8 x8
    x10/10 drop

    x8 x12

    x10

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    Shlders/Hams Stnding BB Prss DB Lateral Raise Rope Frnt Raise Posterior Raise DB Shrugs Romanian Deads Leg Curls

    x15 x12 x10 x10 x10 x10 x10 x10 x12 x8 x12 x12 x10 x8 1-2 min. rest between sets. wght wght

    x8
    x10/10 drop x10/10 drop x10/10 drop

    x8

    x10

    x8 x8 x8 wght

    x10 x8 x10 wght

    x10

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    Back/Abs Wide Pullups Bnt Ovr BB Rw Seated Row Wide Pulldowns Rvrse Pulldown Rope Cble Crnch

    x x x12 x8 x8 x8 x8 x8 x8 x8 x15 x15 1-2 min. rest between sets. wght wght

    x x8 x10
    x10/10 drop x10/10 drop

    x x10

    max reps to 30

    x15 wght wght wght wght

    Arms Close Grip Bnch Lying Tri Press Cable Pushdown Preacher Curl Seat Alt DB Curl Cable Curl Cble Rope Hmmr

    x15 x12 x10 x12 x8 x8 x8

    x10 x8 x10 x6 x8 x8 x8

    x6 x8
    x10/10 drop

    x6 x10 x10

    x8

    x6 x10
    x10/10 drop x10/10 drop

    Training Split: Day 1: Chest/Tri, Day2: Legs , Day 3: Shldr/Hams, Day 4: Back/Abs, Day 5: Arms, Day 6: Rest, Day 7: Rest. Goal: The goal of this program is to lift to max on all sets except the 15's and 12's, those are strictly light warm-ups. If more warm-up is necessary, do so. This program should be followed for 6 weeks. Calves : Can be done up to 3x a week on non-consecutive days. Standing Raise: 15,12,12,12. Seated Raise: 12,12,12,12.

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