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Training Programme

The document outlines a comprehensive workout routine divided into six training days focusing on different muscle groups, including chest, back, legs, shoulders, triceps, biceps, and abs. Each section details warm-up exercises, main workout sets, and advanced training techniques to enhance performance and muscle growth. The routine emphasizes various training methods such as time under tension, drop sets, and occlusion training to maximize results.
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0% found this document useful (0 votes)
128 views7 pages

Training Programme

The document outlines a comprehensive workout routine divided into six training days focusing on different muscle groups, including chest, back, legs, shoulders, triceps, biceps, and abs. Each section details warm-up exercises, main workout sets, and advanced training techniques to enhance performance and muscle growth. The routine emphasizes various training methods such as time under tension, drop sets, and occlusion training to maximize results.
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Routine : ​


Day 1 : Chest Tricep Shoulders abs​
Day 2 : Back Bicep Forearms ​
Day 3 : Legs and abs
Day 4 : Chest Tricep Shoulders​
Day 5 : Back Bicep Forearms ​
Day 6 : Legs and abs

Chest :

Warm Up :

1. Banded Shoulder Dislocations: 2 sets of 20


2. Wall Angels or Floor Slides: 2 sets of 12
3. Banded Pull-Aparts (Reverse-grip): 3 sets of 15
4. Banded Chest Flys (low resistance): 3 sets of 15-20, slow tempo
5. Push-Up Hold to Press: 2 sets of 30 sec hold + 10 reps
6. Cable Crossover (light): 2 sets of 20, controlled contraction

Day A: Heavy Pressing & Load :

1. Incline Dumbbell Press – 4x6-8


2. Flat Barbell Press – 4x6-8
3. Weighted Chest Dips – 4x8
4. Smith Incline Press – 3x10
5. Dumbbell Pullover – 3x12

.Day B: Volume, Shape & Isolation :

1. Low-to-High Cable Flys – 4x15


2. Incline Machine Press – 3x10
3. High-to-Low Cable Flys – 3x12
4. Pec Deck – 3x15
5. Banded Push-Ups (to failure) – 2 sets

Training Techniques :
1️⃣ Time Under Tension (TUT)
Slow 3s eccentric + 1s squeeze at top Use this on:
Incline Dumbbell Press
Low-to-High Cable Flys
Pec Deck

2️⃣ 1.5 Rep Technique


Bottom → halfway up → back down → full rep = 1 rep Use this on:
Incline Dumbbell Press
Smith Incline Press

3️⃣ Stretch-Pause Sets


Pause 5–10 seconds at max stretch position Use this on:
Dumbbell Pullover
High-to-Low Cable Flys

4️⃣ Mechanical Drop Sets


Change angle/equipment mid-set without rest Example flow:

Incline Dumbbell Press → Flat Dumbbell Press → Push-Ups


Low-to-High Cable Fly → Mid Cable Fly → High-to-Low Cable Fly

5️⃣ Occlusion / BFR Training (Advanced Only)


Bands on arms + light weight + high reps Use this on:
Pec Deck
Low-to-High Cable Flys

6️⃣ Drop Sets


Do a set to failure, reduce weight 20–30%, go again Use this on:
Incline Machine Press
Pec Deck
Low-to-High Cable Flys
High-to-Low Cable Flys
Banded Push-Ups

Triceps :
🦾 Warm-Up:
Banded Pushdowns – 2x20
Band Overhead Ext – 2x15
Shoulder Rotations – 2x15
Push-Up Plank Hold – 2x30s

💣 DAY A – Mass & Load


Close-Grip Bench Press – 4x6-8
Weighted Dips – 4x6-8
Overhead Dumbbell Extension – 3x10
Crossbody Dumbbell Extensions (Incline) – 3x12
Rope Pushdowns – 3x12 (drop set final)

💥 DAY B – Volume & Pump


Cable Overhead Extensions – 4x15 (TUT style)
Cable Single Arm Kickbacks – 3x15/arm
Reverse-Grip Bar Pushdowns – 3x15
Dumbbell Tate Press (Incline) – 3x12
Triceps Dip Machine – 3x12 (drop set)
Banded Close-Grip Push-Ups – 2 sets to failure

💣 Training Techniques: (Same but smarter applied):


TUT → Cable Ext, Kickbacks, Pushdowns
Drop Sets → Rope Pushdowns, Dip Machine, Banded Push-Ups
Stretch Pause → Overhead Ext…

Back :

🔥 WARM-UP (Pre-Day A or B)
Use this before every back day to activate CNS, prime mobility, and prevent injury:

Banded Lat Prayer Stretch – 2x30 sec


Scapular Pull-Ups / Cable Scap Retraction – 2x10
Face Pulls (light) – 2x15
Banded Pull-Aparts (overhead + forward) – 2x15
Dead Hang / Bar Hang – 2x30 sec
Reverse Pec Deck (light) – 2x20 (rear delts activation)

💪 DAY A – THICKNESS, POWER & DENSITY (Mid + Upper Back,


Erectors)
Weighted Neutral-Grip Pull-Ups – 4x6-8
Barbell Bent-Over Rows (underhand or overhand) – 4x8-10
Chest-Supported T-Bar Row – 3x10
Cable Row to Hips (lat-biased) – 3x12
Dumbbell Shrugs (3s hold) – 4x12
Back Extensions (Weighted/Bodyweight) – 3x15
Barbell Row Iso-Hold (90° hold) – 2x30 sec (Advanced Finisher)

🧬 DAY B – WIDTH, DETAIL & ISOLATION (Lats, Teres, Rear Delts,


Scapular)

Wide-Grip Lat Pulldown / Pull-Ups – 4x10


Single-Arm Cable Lat Pulldown (Underhand or Neutral Grip) – 3x12/side
Cable Rear Delt Row (High Cable) – 3x15
Incline Bench Rear Delt Raises (Face-Down) – 3x15
Incline Dumbbell Shrugs (trap stretch) – 3x15
Straight Arm Lat Pushdowns – 3x15
Banded Face Pulls (burnout finisher) – 2x20

Biceps :

🔥 WARM-UP (Before Day A or B)


Prevents elbow strain, activates the brachialis & stabilizers:
Band Dislocations (Supinated Grip) – 2x20
Band External Rotations (Elbow tucked) – 2x15
Banded Curls (light) – 2x20 (controlled tempo)
Dead Hangs (supinated grip) – 2x30 sec
Reverse Curl (light dumbbells) – 1x25 pump set

💪 DAY A – Load, Density & Strength (Meat & Potatoes Day)


Focus: Long Head, overall mass, tendon thickness, forearm synergy

Incline Dumbbell Curls (full stretch) – 4x8-10


Barbell Curls (EZ or Straight) – 4x6-8
Spider Curls (on incline bench) – 3x10
Reverse EZ Bar Curls (for brachialis + forearms) – 3x12
Pinwheel Curls / Hammer Curls (heavy) – 3x10
Slow Negative Barbell Curl – 1xAMRAP @ 3s eccentric (finisher)

💎 DAY B – Shape, Peak & Isolation (Detail Work)


Focus: Short Head, biceps peak, separation, time-under-tension

Preacher Curls (Dumbbell or EZ Bar) – 4x10


Concentration Curls (Strict, Arnold style) – 3x12
Cable Curls (behind the body for long head) – 3x15
Overhead Cable Curls (short head focused) – 3x15
Incline Zottman Curls – 3x12 (slow tempo + twist)
One-Arm Cable Curls (Across chest) – 2x20 each (mind-muscle mastery)

Legs

LEG DAY WARM-UP (DO BEFORE DAY A & B)

5 min Treadmill Incline Walk (light)


Leg Swings (front/back + side/side) – 15 reps per leg
Cossack Squats or Lateral Lunges – 2x10 each side
Glute Bridges (squeeze hard) – 2x15
Banded Lateral Walks – 2x20 steps
Bodyweight Squats + Isometric Hold – 2x15 + 20 sec hold
Banded Leg Extensions (light) – 2x20

🧱 DAY A: Strength & Mass:


Back Squat (Squat Rack) – 4x6-8
Romanian Dumbbell Deadlift (DBs) – 4x10
Leg Press Alternative: Smith Machine Feet High Squat – 4x10
Walking Lunges (DBs) – 3x15/leg
Leg Extension (Full ROM, pause at top) – 3x15
Seated Calf Raise (DB on knee) – 3x20
→ Use a step or stack plates for a deeper stretch

✨ DAY B: Volume, Shape & Isolation:


Smith Machine Front Squats (Quad Focus) – 4x10
Lying Leg Curl (via adjustable machine) – 4x12
Glute Bridges (DB on hip) – 3x12
Bulgarian Split Squats (DBs) – 3x10 each leg
Banded Kickbacks (Glutes) – 3x15
Standing Calf Raise (Hold DB + elevate toes on step) – 3x15
Banded Adduction (via resistance band) – 3x20

🔮 TRAINING TECHNIQUES (Tailored to Your Setup)


Slow Eccentrics (3–4s)
→ Use on: DB RDLs, Leg Curl, Leg Extensions
1.5 Reps
→ Use on: Leg Extensions, Bulgarian Split Squats
Drop Sets (20–30% less weight)
→ Use on: Leg Extensions, Smith Front Squats, Calf Raises
Mechanical Drop Set (same setup, diff angle)
→ Smith High Stance Squat → Smith Normal Squat
Occlusion Training (BFR bands or tight wrap)
→ Use on: Leg Extensions, Curls, Calves
Superset Finisher
→ Bulgarian Split Squat (bodyweight) + Wall Sit – 2 rounds to failure

Shoulder :

SHOULDER WARM-UP (Activate + Mobilize + Protect)

Banded Shoulder Dislocations – 2x20


Arm Circles (Fwd/Back) – 2x20
Band Face Pulls with External Rotation – 3x15
Wall Slides or Scapular Slides – 2x12
Empty Can Raises – 2x15 (light DBs or bands)
Band Pull-Aparts (Lateral grip) – 3x20

🧱 DAY A: Power & Mass (Compound + Overload Focus)


Seated Dumbbell Overhead Press – 4x6-8
Smith Machine Overhead Press (Behind the Neck if flexible) – 4x8-10
Dumbbell Lateral Raise (strict form) – 4x12-15
Incline Rear Delt Raises (Chest on bench) – 4x15
Heavy Band Face Pulls (with hold) – 3x20
Seated Dumbbell Shrugs (for upper traps) – 3x15

✨ DAY B: Volume, Isolation & 3D Sculpting


Arnold Press (slow tempo) – 4x10
Banded Lateral Raise Dropset (to failure) – 3 rounds
Cable (or Band) Rear Delt Flys (reverse fly motion) – 4x15
Incline Front Raises (DBs) – 3x12
Lying Lateral Raises (on flat bench) – 3x15
Rear Delt Row (elbows out, light DBs) – 3x15
Banded External Rotations (rotator cuff) – 3x15 each arm

🧬 TRAINING TECHNIQUES (THE “CHEAT CODES”)


Time Under Tension
→ Use on: Arnold Press, Lateral Raises, Rear Delt Flys
→ 3s eccentric + 1s pause at peak

Drop Sets
→ Use on: Lateral Raise, Rear Delt Flys, Band Pull-Aparts

1.5 Rep Method


→ Use on: Dumbbell Lateral Raises, Rear Delt Raises
→ Bottom → Half → Bottom → Full

Mechanical Drop Set


→ Arnold Press → Dumbbell Press → Band Pressout
→ Lying Lateral Raise → Standing → Banded Raise

Occlusion Training (advanced)


→ Use on: Lateral Raise + Front Raise, very light DBs​

FOREARM WARM-UP (Joint prep + blood flow) :


Wrist Circles (slow & wide) – 2x30s each direction
Prayer Stretch + Reverse Prayer Stretch – 2x30s hold each
Rubber Band Finger Extensions – 2x15 (for extensor activation)
Band Wrist Curls (light resistance) – 2x20 each side
Wrist Rocks (palms down & up) – 2x15 each direction

🧱 DAY A: Thickness & Power (Flexor/Brachioradialis Focus)


Standing Dumbbell Wrist Curls (on bench) – 4x15-20
Hammer Curls (strict form) – 4x10
Reverse Barbell Curls – 3x12
Zottman Curls – 3x10 (heavy eccentric = growth)
Dumbbell Wrist Roller (up + down) – 2 sets to failure
Plate Pinch Hold (2 plates together) – 2x max time

🧠 DAY B: Endurance, Vascularity & Isolation :


Behind-the-Back Wrist Curls – 4x20
Band Finger Extensions (with holds) – 3x20
Wrist Extensions (DBs or Bands) – 3x15
Reverse Wrist Roller (extension focused) – 2x failure
Farmer’s Carries (heavy DBs) – 3x max time
Dead Hang (optional BFR) – 2x max time

Abs : Train on Push legs and pull days alternative

Day 1 (Strength Focus):


Hanging Leg Raises – 3 sets
Weighted Decline Crunches – 3 sets
Ab Rollouts – 3 sets
Plank (Weighted) – 3 sets for time

Day 2 (Control + Obliques Focus):


Twisting Toes-to-Bar – 3 sets
Dragon Flags (or Negative) – 3 sets
Weighted Side Plank Raises – 2 sets per side
Cable Crunches – 3 sets

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