Here's what Friday might look like for each week....

Since there was a lot of volume for back the previous day, there won't be a high demand for rear delt exercises. Most of these first weeks are OVT

Friday:

Non-Linnear Periodization-

Week One: (structural hypertrophy)

1. Shoulders/Triceps

A1) Dumbbell Press: 4 sets of 10
A2) Incline Lateral Raise: 4 sets of 10-12

A1- 3-0-1 Tempo, 15 seconds rest before supersetting A2.
A2- 6-0-2 Tempo, 60 seconds rest. [Post Fatigue Supersets]

B1) Machine Military Press: 3 sets of 10
B2) Wide Grip Upright Rows: 3 sets of 12-15

B1- 3-0-1 Tempo, 15 seconds rest before supersetting B2.
B2- 4-0-1 Tempo, 60 seconds rest. [Post Fatigue Supersets]

C1) Bentover Lateral Raises: 3 sets of 12-15

C1- 4-0-1 Tempo, 60 seconds rest.

D1) Decline Triceps Extension: 3 sets of 10-12
D2) Reverse Cable Pressdowns: 3 sets of 15

D1- 3-0-1 Tempo, 15 seconds rest before supersetting D2.
D2- 6-0-2 Tempo, 60 seconds rest. [regular superset]

E1) Cable Pressdowns: [Triple drop set], each set 10 reps. Allow for 15 seconds break between each drop in weight.

--------------------------------------------------------------------------

Week Two: (Functional, Limit Strength)

1. Lower-
- Front Squats: 3 sets of 6-8
- Pullthroughs: 3 sets of 8
- Leg Extensions: 3 sets of 8-10
A1) Leg Press: 3 sets of 6-8
A2) Seated Leg Curls (toes in): 3 sets of 8-10 [superset]
- Calves: 4 sets of 10

--------------------------------------------------------------------------

Week Three: (Functional Strength)

1. Full Body
- A2G Squats: 5 sets of 5 reps
- Incline Bench: 5 sets of 5 reps
- JS Rows: 5 sets of 5 reps

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.