Gym/Physical Fitness Center · Sports & Fitness Instruction
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
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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