WEEK #6

START HEAVY, STAY HEAVY

In your 6th week is all about staying heavy on the weights. you will be doing 3 sets on each exercise, however instead of adjusting from a lighter weight you will pick  the weight that keeps you fighting to finish. It is important to stay in complete control during this wee especially. make sure that when you finish your tank is empty.

 

Start heavy, stay heavy

WORKOUT DAY #1

V-BAR TRICEP EXTENSION

You will need  cable machine and the bar attachment

3 sets of 12

BICEP CURL MACHINE

You will need a seated bicep machine

3 sets of 12

TRICEP EXTENSION MACHINE

You will need a seated tricep machine

3 sets of 12

CABLE BICEP CURL

You will need a cable machine with a bicep bar attachment

3 sets of 12

DIP MACHINE

You will need a seated dip machine (sub assisted dip machine)

3 sets of 12

OVERHEAD CABLE TRICEP EXTENSION

You will need a cable machine and the rope attachment

3 sets of 12

SEATED DUMBBELL CURL

You will need a bench and dumbbells

3 sets of 12

STANDING TRICEP PLATE PRESS

You will need a weight plate

3 sets of 12

STANDING BICEP PLATE CURL

You will need a weight plate

3 sets of 12

PUSH-UPS

You will need a mat

3 sets of 15-20

Start heavy, stay heavy

WORKOUT DAY #2

LEG PRESS

You will need a leg press machine

3 sets of 12

WALL SIT

You will need a wall

3 sets at 1 minute

HAMSTRING CURL

You will need a seated hamstring curl machine

3 sets of 12

SMITH MACHINE DEADLIFT

You will need a smith machine

3 sets of 12

LEG EXTENSION

You will need a leg extension machine

3 sets of 12

AB MACHINE

You will need an ab machine

3 sets of 12

LOW BACK EXTENSION

You will need a roman chair

3 sets of 12

DECLINE SIT-UPS

You will need a decline ab bench

3 sets of 12

CABLE AB CRUNCH

You will need a cable machine with the rope attachment

3 sets of 12

PLANKS

You will need a mat

3 sets to failure

Start heavy, stay heavy

WORKOUT DAY #3

BENCH PRESS

You will need a bench and barbell

3 sets of 12

DUMBBELL CROSSOVER

You will need dumbbells

3 sets of 12

STANDING PLATE CHEST PRESS

You will need a weight plate

3 sets of 12

STANDING SMITH ROW

You will need a smith machine

3 sets of 12

BENT OVER DUMBBELL ROW

You will need dumbbells

3 sets of 12

MACHINE CHEST PRESS

You will need a chest press machine

3 sets of 12

MACHINE MID-ROW

You will need a row machine

3 sets of 12

MACHINE SHOULDER PRESS

You will need a shoulder press machine

3 sets of 12

MACHINE LAT RAISE

You will need a lateral raise machine

3 sets of 12

PUSH-UPS

You will need a mat

3 sets of 15-20