Dukethumper
Member
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Key:WM=Widowmaker
RP=Rest Pause
Hyper=6 Sets
Monday:Upper Body Power
Bent Over or Pendlay Rows RP
Lat Pull Downs or Machine Pulldowns RP
Yates Rows or Chin Ups RP
DB Bench or Incline DB Bench RP
Dips or Close Grip Bench RP
Seated DB Shoulder Press or Military Press RP
Cambered Bar Curls or DB Curls RP
Tricep Ext or Skull Crushers RP
Abs
Cardio
Tuesday:Lower Body Power
Squats or Front Squats WM
Hack Squats WM
Deadlifts
Stiff Legged Deadlifts
Leg Ext RP
Leg Curls RP
Calf Raises SSN
Abs
Wednesday:Rest/Cardio
Thursday: Back and Shoulders Hypertrophy
Bent Over Rows or Pendlay Rows
Yates Rows or Chin Ups
Pulley Rows
DB Rows
Close Grip Pulldowns
Seated DB Press or Military Press
Upright Rows or Shrugs
Lat Raises
Abs Cardio
Friday:Lower Body Hypertrophy
Squats Hyper
Hack Squats
Elevated Deadlift
Romanian Deadlift
Leg Press
Leg Ext. RP
Leg Curls
Seated Leg Curls
Donkey Calf Raises
Calf Raises
Abs
Saturday: Chest and Arms Hypertrophy
Flat DB Bench Hyper
DB Incline Bench
Chest Press Machine
Incline Cable Flyes
Preacher Curls or Hammer Curls
DB Concentration Curls
Spider Curls
Seated Cambered Bar Tricep Ext
Cable Pressdowns
Tricep Kickbacks
Forearm Curls or Back Forearm Curls
Abs
Cardio
Sunday:Rest/Cardio
Just disclosure, workouts will vary with reps and weight, but will try to aim at 10 reps first set and go up in weight for 3 sets. Plan on starting in a month, how would you tweak it, could really use the help, thanks.
RP=Rest Pause
Hyper=6 Sets
Monday:Upper Body Power
Bent Over or Pendlay Rows RP
Lat Pull Downs or Machine Pulldowns RP
Yates Rows or Chin Ups RP
DB Bench or Incline DB Bench RP
Dips or Close Grip Bench RP
Seated DB Shoulder Press or Military Press RP
Cambered Bar Curls or DB Curls RP
Tricep Ext or Skull Crushers RP
Abs
Cardio
Tuesday:Lower Body Power
Squats or Front Squats WM
Hack Squats WM
Deadlifts
Stiff Legged Deadlifts
Leg Ext RP
Leg Curls RP
Calf Raises SSN
Abs
Wednesday:Rest/Cardio
Thursday: Back and Shoulders Hypertrophy
Bent Over Rows or Pendlay Rows
Yates Rows or Chin Ups
Pulley Rows
DB Rows
Close Grip Pulldowns
Seated DB Press or Military Press
Upright Rows or Shrugs
Lat Raises
Abs Cardio
Friday:Lower Body Hypertrophy
Squats Hyper
Hack Squats
Elevated Deadlift
Romanian Deadlift
Leg Press
Leg Ext. RP
Leg Curls
Seated Leg Curls
Donkey Calf Raises
Calf Raises
Abs
Saturday: Chest and Arms Hypertrophy
Flat DB Bench Hyper
DB Incline Bench
Chest Press Machine
Incline Cable Flyes
Preacher Curls or Hammer Curls
DB Concentration Curls
Spider Curls
Seated Cambered Bar Tricep Ext
Cable Pressdowns
Tricep Kickbacks
Forearm Curls or Back Forearm Curls
Abs
Cardio
Sunday:Rest/Cardio
Just disclosure, workouts will vary with reps and weight, but will try to aim at 10 reps first set and go up in weight for 3 sets. Plan on starting in a month, how would you tweak it, could really use the help, thanks.
