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Monday - Workout A1: 3. Dumbbell Lateral Raise: 2 Sets of 6 and One 6-8-10 Drop Set

The document outlines a 4-day upper/lower body split workout program that is repeated over a 2-week cycle. Each workout consists of 4 exercises that are performed for 2 sets of 6 reps with the last set taken to momentary muscular failure or beyond. The workouts alternate between focusing on upper body pushing and pulling motions one day, and lower body exercises the next.

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Unni Kuttan
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224 views2 pages

Monday - Workout A1: 3. Dumbbell Lateral Raise: 2 Sets of 6 and One 6-8-10 Drop Set

The document outlines a 4-day upper/lower body split workout program that is repeated over a 2-week cycle. Each workout consists of 4 exercises that are performed for 2 sets of 6 reps with the last set taken to momentary muscular failure or beyond. The workouts alternate between focusing on upper body pushing and pulling motions one day, and lower body exercises the next.

Uploaded by

Unni Kuttan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Monday – Workout A1

1. Romanian Deadlift: 2 sets of 6 and one all-out heavy double


rest/pause set
2. Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-
out heavy double rest/pause set
3. Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
4. Standing Barbell Curl: 2 sets of 6 and one all-out heavy double
rest/pause set

Tuesday – Workout B1
1. Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
2. Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
3. Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
4. Lying Dumbbell Triceps Extension: 2 sets of 6 and one
maximum mTor activation set

Wednesday – Workout A2
1. Hip Thrusters: 2 sets of 6 and one 6-8-10 drop set
2. Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6
and one maximum mTor activation set
3. Pronated Chest-Supported Row: 2 sets of 8 and one all-out
heavy double rest/pause set
4. Preacher Curl: 2 sets of 6 and one maximum mTor activation set

Thursday – Workout B2
1. Leg Extension: 2 sets of 6 and one 6-8-10 drop set
2. Pec Deck or Cable Crossover: 2 sets of 6 and one maximum
mTor activation set
3. Military Press or Dumbbell Shoulder Press: 2 sets of 6 and
one all-out heavy double rest/pause set
4. Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-
out heavy double rest/pause set

Friday – Workout A3
1. Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one
maximum mTor activation set
2. Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
3. Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum
mTor activation set
4. Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set

Saturday – Workout B3
1. Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum
mTor activation set
2. Incline Bench Press or Incline Dumbbell Press: 2 sets of 6
and one 6-8-10 drop set
3. Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one
maximum mTor activation set
4. Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set

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