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Hypertrophy 4 Day SplitWeek 1
Day Bodypart Exercise Sets Reps WeightComments
Aim Achieved Aim Achieved Aim Achieved
Monday
ChestFlat BB Bench 4 6
Incline DB Bench 4 6Cable/DB Flies 4 10
BicepsPreacher Curl 4 10
Drag Curl 4 10Hammer Curl 1 Drop
20 Minutes X-Trainer
Tuesday Legs
Squat 4 6Leg Press 4 10
SLDL 3 8,6,6Calf Raises 4 10
20 Minutes X-TrainerWednesday Cardio or use as a Rest Day
Thursday
Shoulders
Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10
Abs
Reverse Crunch 3 FOblique Twists 3 F
Swiss Ball Crunch 3 FLeg Raises 3 F
Plank 3 45s20 Minutes X-Trainer
Friday
Back
Deadlift 4 6Seated Row 4 10
Chins 4 10One Arm Row 3 8
Friday
TricepsSkull Crushers 4 10
1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
Hypertrophy 4 Day SplitWeek 1
Day Bodypart Exercise Sets Reps WeightComments
Aim Achieved Aim Achieved Aim Achieved
Monday
ChestFlat BB Bench 4 6
Incline DB Bench 4 6Cable/DB Flies 4 10
BicepsPreacher Curl 4 10
Drag Curl 4 10Hammer Curl 1 Drop
20 Minutes X-Trainer
Tuesday Legs
Squat 4 6Leg Press 4 10
SLDL 3 8,6,6Calf Raises 4 10
20 Minutes X-TrainerWednesday Cardio or use as a Rest Day
Thursday
Shoulders
Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10
Abs
Reverse Crunch 3 FOblique Twists 3 F
Swiss Ball Crunch 3 FLeg Raises 3 F
Plank 3 45s20 Minutes X-Trainer
Friday
Back
Deadlift 4 6Seated Row 4 10
Chins 4 10One Arm Row 3 8
Friday
TricepsSkull Crushers 4 10
1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
Hypertrophy 4 Day SplitWeek 1
Day Bodypart Exercise Sets Reps WeightComments
Aim Achieved Aim Achieved Aim Achieved
Monday
ChestFlat BB Bench 4 6
Incline DB Bench 4 6Cable/DB Flies 4 10
BicepsPreacher Curl 4 10
Drag Curl 4 10Hammer Curl 1 Drop
20 Minutes X-Trainer
Tuesday Legs
Squat 4 6Leg Press 4 10
SLDL 3 8,6,6Calf Raises 4 10
20 Minutes X-TrainerWednesday Cardio or use as a Rest Day
Thursday
Shoulders
Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10
Abs
Reverse Crunch 3 FOblique Twists 3 F
Swiss Ball Crunch 3 FLeg Raises 3 F
Plank 3 45s20 Minutes X-Trainer
Friday
Back
Deadlift 4 6Seated Row 4 10
Chins 4 10One Arm Row 3 8
Friday
TricepsSkull Crushers 4 10
1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
Hypertrophy 4 Day SplitWeek 1
Day Bodypart Exercise Sets Reps WeightComments
Aim Achieved Aim Achieved Aim Achieved
Monday
ChestFlat BB Bench 4 6
Incline DB Bench 4 6Cable/DB Flies 4 10
BicepsPreacher Curl 4 10
Drag Curl 4 10Hammer Curl 1 Drop
20 Minutes X-Trainer
Tuesday Legs
Squat 4 6Leg Press 4 10
SLDL 3 8,6,6Calf Raises 4 10
20 Minutes X-TrainerWednesday Cardio or use as a Rest Day
Thursday
Shoulders
Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10
Abs
Reverse Crunch 3 FOblique Twists 3 F
Swiss Ball Crunch 3 FLeg Raises 3 F
Plank 3 45s20 Minutes X-Trainer
Friday
Back
Deadlift 4 6Seated Row 4 10
Chins 4 10One Arm Row 3 8
Friday
TricepsSkull Crushers 4 10
1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
Hypertrophy 4 Day SplitWeek 1
Day Bodypart Exercise Sets Reps WeightComments
Aim Achieved Aim Achieved Aim Achieved
Monday
ChestFlat BB Bench 4 6
Incline DB Bench 4 6Cable/DB Flies 4 10
BicepsPreacher Curl 4 10
Drag Curl 4 10Hammer Curl 1 Drop
20 Minutes X-Trainer
Tuesday Legs
Squat 4 6Leg Press 4 10
SLDL 3 8,6,6Calf Raises 4 10
20 Minutes X-TrainerWednesday Cardio or use as a Rest Day
Thursday
Shoulders
Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10
Abs
Reverse Crunch 3 FOblique Twists 3 F
Swiss Ball Crunch 3 FLeg Raises 3 F
Plank 3 45s20 Minutes X-Trainer
Friday
Back
Deadlift 4 6Seated Row 4 10
Chins 4 10One Arm Row 3 8
Friday
TricepsSkull Crushers 4 10
1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
Hypertrophy 4 Day SplitWeek 1
Day Bodypart Exercise Sets Reps WeightComments
Aim Achieved Aim Achieved Aim Achieved
Monday
ChestFlat BB Bench 4 6
Incline DB Bench 4 6Cable/DB Flies 4 10
BicepsPreacher Curl 4 10
Drag Curl 4 10Hammer Curl 1 Drop
20 Minutes X-Trainer
Tuesday Legs
Squat 4 6Leg Press 4 10
SLDL 3 8,6,6Calf Raises 4 10
20 Minutes X-TrainerWednesday Cardio or use as a Rest Day
Thursday
Shoulders
Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10
Abs
Reverse Crunch 3 FOblique Twists 3 F
Swiss Ball Crunch 3 FLeg Raises 3 F
Plank 3 45s20 Minutes X-Trainer
Friday
Back
Deadlift 4 6Seated Row 4 10
Chins 4 10One Arm Row 3 8
Friday
TricepsSkull Crushers 4 10
1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
Hypertrophy 4 Day SplitWeek 1
Day Bodypart Exercise Sets Reps WeightComments
Aim Achieved Aim Achieved Aim Achieved
Monday
ChestFlat BB Bench 4 6
Incline DB Bench 4 6Cable/DB Flies 4 10
BicepsPreacher Curl 4 10
Drag Curl 4 10Hammer Curl 1 Drop
20 Minutes X-Trainer
Tuesday Legs
Squat 4 6Leg Press 4 10
SLDL 3 8,6,6Calf Raises 4 10
20 Minutes X-TrainerWednesday Cardio or use as a Rest Day
Thursday
Shoulders
Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10
Abs
Reverse Crunch 3 FOblique Twists 3 F
Swiss Ball Crunch 3 FLeg Raises 3 F
Plank 3 45s20 Minutes X-Trainer
Friday
Back
Deadlift 4 6Seated Row 4 10
Chins 4 10One Arm Row 3 8
Friday
TricepsSkull Crushers 4 10
1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
Hypertrophy 4 Day SplitWeek 1
Day Bodypart Exercise Sets Reps WeightComments
Aim Achieved Aim Achieved Aim Achieved
Monday
ChestFlat BB Bench 4 6
Incline DB Bench 4 6Cable/DB Flies 4 10
BicepsPreacher Curl 4 10
Drag Curl 4 10Hammer Curl 1 Drop
20 Minutes X-Trainer
Tuesday Legs
Squat 4 6Leg Press 4 10
SLDL 3 8,6,6Calf Raises 4 10
20 Minutes X-TrainerWednesday Cardio or use as a Rest Day
Thursday
Shoulders
Military Press 4 6DB Front Raise 4 10DB Side Raise 4 10Reverse Fly 4 10
Abs
Reverse Crunch 3 FOblique Twists 3 F
Swiss Ball Crunch 3 FLeg Raises 3 F
Plank 3 45s20 Minutes X-Trainer
Friday
Back
Deadlift 4 6Seated Row 4 10
Chins 4 10One Arm Row 3 8
Friday
TricepsSkull Crushers 4 10
1 Arm Reverse Grip 4 10V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
