Week Split:
Week 1
Day 1: Chest and Bicep
Day 2: Back and Tricep
Day 3: Legs and Abdominals
Day 4: Shoulder e Bicep
Day 5: Chest e Tricep
Weekend.
Week 2
Day 8: Back and Bicep
Day 9: Legs and Abdominals
Day 10: Shoulder and Tricep
Day 11: Chest and Bicep
Day 12: Back and Tricep
Weekend.
Week 3
Day 15: Legs and Abdominals
Day 16: Soulders and Bicep
Day 17: Chest and Tricep
Day 18: Back and Bicep
Day 19: Legs and Abdominals
Week 4
Day 16: Shoulder and Bicep
Day 17: Chest and Tricep
Day 18: Back and Bicep
Day 19: Legs and Abdominals
Day 15: Shoulders and Tricep
And then you start again in Week 1.
In every week, try to do the first train of each muscle a little bit eavier. For example, in Week 1
you try to go eavy in Day 1 and light in Day 5 in terms of the chest.
In the week you train legs twice (week 3, week 8, week 13, etc) you will miss one Tricep Day. In
those weeks you can choose what you want to train more, bicep or tricep. You train your
weaker muscle (bicep or tricep) for example in day 16 and 18 and your stronger muscle just
one time in day 17.
Examples of routines:
Chest:
Try to begin your workout with a weaker part of your chest.
In my case, when I started lifting, my weaker part of my chest was the Superior Part.
Then I started with Incline Press.
Now you see what part of your chest is the weaker and you start with that part.
If your weaker part is the Superior:
-Incline Press with Dumbells 4 sets 4-12 reps
-Bench Press 4 Sets of 8-12 reps.
- Peck Deck flyes 4 sets of 20,15,10,5 reps.
-Cable Flyes superset with Chest Dips 3 sets of 15 reps in the cables and until failure in the
dips.
If your weaker part is the Middle:
-Bench Press 4 sets of 6-12 reps.
-Incline Press superste with Incline Flyes with dumbells 4 sets of 6-12 in the incline press and
10-15 reps in the flyes.
-Decline Chest Press machine 4 sets of 6-12 reps.
-Cable Cross Over 3 sets of 15 reps.
Back:
-Lat Pull Down (Front) or Pull Ups. 4 sets of 8-12 reps or 4 sets of 10 reps.
-Bent Over Barbell Row 4 sets of 6-12 reps.
-Dumbell Row (Unilateral) superste with Seated Row Machine 3 sets of 4-12 in the Dumbell
Row and 10-15 in the machine.
-Triset of Straight Arm Pulldown with Dumbell Pull Over and Back Extensions 3 séries de 10-15,
8-12, until failure, respectively.
*In the heavier back routine you can and you should incorporate the Deadlift. When you do
the dead lift you shouldn´t do the Bent Over Barbell Row in the same workout. Because it will
be too much for your lower back.
Legs:
Heavy Workout.
-Leg Extension (Warm-Up) 2 Sets of 20 reps.
-Squat. 5 sets (First set is Warm-up) of 4-15 reps.
-Leg Extension. 3 sets of 10 complete reps and 10 parcial reps. This means each set has 20
reps.
-Walking Lunge 3 sets of 10 steps in each leg.
-Leg Curl superset with stiff-leg deadlift (dumbells). 4 sets 6-12 and until failure, respectively.
-Leg Press 1 set of 50 reps.
Lighter Workout.
-Leg Extension (First set warmp-up) 4 sets of 10-15 reps.
-Hack Squat. 5 sets (First set is warm-up) of 6-12 reps.
-Leg Curl superset with stiff-leg deadlift (dumbells). 4 sets 6-12 and until failure, respectively.
-Leg Press 3 sets of 8-12 reps.
-Abdutors e addutors superseted. 3 sets of 6-12 reps in each exercise.
You can change the leg curl machine in each workout. (Seated and lay down)
Calves:
-Calf raise in the machine 4 sets of 15-20 reps.
-Standing calf raise with your bodyweight in 3 positions. (Heels out, heels in, and normal
position) 10 reps in each position.
-Calf raise in the leg press. 3 sets of 6-12 reps.
Shoulders:
-Cable side laterals (Unilateral). 4 sets (First Set is warm-up) until failure.
-Shoulder Press. 4 sets in the machine of 6-12 reps superset with Shoulder Press with dumbells
until failure
-Barbell Front Raise. 3 sets of 10 reps.
-Dumbell side laterals superset with upright row with Ez Bar. 3 sets of 6-12 in both exercises.
- Seated Bent-Over On An Incline Bench superste with Shrugs (Traps) with dumbells. 4 sets of
6-12 (rear delt) and until failure (traps).
Abs:
-3 sets of 30 Crunches
-2 sets of 20 Bicycle Crunches
-3 sets of 30 Toe Touches
-2 sets of 20 Reverse Crunches.
Bicep:
Workout 1
-Unilateral dumbell curl. 4 sets until failure but with a weight you can do more than 4 reps in
each arm.
-Barbell Curl 4 sets of 6-12 reps.
-Hammer curl with rope 3 sets until failure.
Workout 2
-Ez Bar Curl 3 sets with the grip shoulders wide, and one set with close grip (4 sets of 6-12
reps)
-Dumbell Hammer Curl 3 sets of 6-12 reps
-Concentrated curl superset with reverse barbell curl. 4 sets of 6-12 reps.
Tricep:
-Rope Extensions. 4 sets of 15 reps.
-Skull Crushers superset with close grip bench press. 3 sets of 6-12 and 10-15 reps.
-Tricep pushdown superset with dips 4 sets of 6-12 reps and until failure.
These are just examples of workout routines. You can change whatever you want. Try to do
every exercise with a weight that you struggle to reach the repetitions I told you. Also try to
increase the weight in each set, to lower the reps. In every workout, try to do at least 15
minutes of cardio at the end of the training.
Any doubt you can talk to my in the gym or in my facebook (Nuno Pires).
