com
-
Stren
Preparation
Week
-
E
Day
of
the
Week Exercise
Type
PREPARATION: If you're not used to training each body part t
Total Sets
Total Sets
Wednesday
Hypertrophy pulling
Hypertrophy
shoulder
Hypertrophy
shoulder
Total
Sets
Total Sets
Total Sets
Sunday
ckingFit.com
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Strength/Hypertrophy
12
Weeks
Workout
Rout
eparation
Week
-
Effort
Level:
8
Exercise Sets
not used to training each body part twice a week do 1 set less for each exercise.
18
Squat 3
Leg
Extension 2
Deadlift 3
Leg
Curls 2
Standing
calf
raise 3
Leg
Raises 3
16
REST Day
Chin-ups 3
Dumbbell Shrugs 2
20
Squat 6
Leg
Press 2
Leg
extensions 2
Romanian
deadlifts 2
Lying
leg
curls 2
Standing
calf
raise 2
Cable
Crunch 3
19
REST
Day
y
12
Weeks
Workout
Routine
Reps
exercise.
3-5
6-10
6-10
3-5
6-10
6-10
6-10
6-10
3-5
6-10
3-5
6-10
6-10
6-10
8-12
8-12
12-15
8-12
12-15
12-20
3
explosive
reps
using
65-70%
of
normal
3-5
rep
max
weight
8-12
12-15
15-20
8-12
12-15
8-12
12-15