IMG_4704

Week 12

Week 12

MONDAY – LEGS

  1. Alternating Leg Extensions – 20 x 6
  2. Lying Leg Curls – 15 x 4
  3. Leg press (Close Stance) – 20 reps (increasing weight each set) x 5
  4. Smith Machine Close Stance Squats (put two 10lbs plates under each heel) – 15 x 5 (lower yourself only to few inches ABOVE parallel / slow tempo)
  5. Walking lunges – 20 steps x 4 (pause at the bottom for few seconds)
TUESDAY – BACK
  1. Close Grip seated Lat pull downs (stay upright, do not arch or lean back / pull through elbows) – 15 x 4
  2. Single arm machine pulldowns sideways – 10 x 4
  3. Single arm machine rows – 12 x 4
  4. V-bar close grip seated pulldowns (sit upright, do not arch or lean back) – 12 x 4
  5. Seated machine rows 10 x 4 (increasing weigh each set)
  6. Rack pulls – 10 x 4 (increasing weight each set)
WEDNESDAY – ARMS
  1. Cable skulls crushers – 12 x 4 (superset with Underhand tricep extensions – 12 x 4)
  2. V-bar tricep push downs – 10 x 4 (increasing weight each set)
  3. Tricep dips machine – 12 x 4 (superset with Duck-Unders – 10 x 4)
  4. Preacher curls – 12 x 4
  5. Alternating hammer curls – 18 x 4 (superset with overhand curls – 10 x 4)
  6. Single arm cable concentrated curls – 10 x 4
THURSDAY – SHOULDERS
  1. Alternating Static Press – 4 x 16 (increasing weight each set)
  2. Seated military press (elbows slightly forward to target front delts) – 4 x 10 (increasing weight each set)
  3. Side dumbbell raises – 4 x 12 (heavy) (superset with Shoulder Bombs – 4 x 12)
  4. Reverse machine flyes – 4 x 14 (superset with Face Pulls using bar attachment close-grip – 4 x 14)
FRIDAY – OFF

 

SATURDAY – CHEST
  1. Cable Flyes – 5 x 12 (changing angle from high to low each set)
  2. Flat Bench Smith Machine Press – 4 x 10 (increasing weight each set) (last set do a dropset 3 times, each time by half)
  3. Incline Machine Chest Press – 4 x 8 (very slow tempo)
  4. Standing Downward Cable Flyes – 4 x 12
  5. Deadstop Incline Smith Machine Press – 4 x 6 (superset with Incline Clap Push-ups – 4x 12)
SUNDAY – LEGS
  1. Alternating Lying Leg Curls – 4 x 18
  2. Sumo Squats – 4 x 10
  3. Quicksand Lunges – 4 x 24
  4. Leg Press (Wide Stance) – 4 x 20 (every 5 reps, pause mid rep and hold weight under tension for 5 seconds)

Comments 3

  1. jeff f

    Anton – great site and great info. I just had a quick question regarding your set and rep ranges. I am a little confused when you say 4X16 (increasing weight each set). Does this mean we should target 16 reps throughout (i.e. set 1 = 100lbs X 16 set 2 = 105lbs X 16 set 3 = 110lbs X 16, etc.)?

    Again, great site and great content. Thanks in advance for your help.

    1. Post
      Author
      Anton Antipov

      Hey Jeff,

      My rule of thumb is if I add weight, I can afford to fail two reps shy of my set mark, so if I increase the weight and try to get 16 reps out, but fail at 15, that’s fine. However, the goal is always to stress the last two and give it my all. If I failed at 15 and add more weight, then I can afford to fail two reps shy again, and so on and so forth. Hope that helps. -A

      1. jeff f

        Anton – that does help. I try to push each set to the point where I cant get another rep with perfect (or close to) form. At that point I try to increase weight each set but often find myself failing at a lower rep count – so it is good to hear that is normal. If you dont mind, I just had one more question. What is your training methodology when you are trying to bring up weak point?

        Again, thanks for the response and great content.

        Jeff

Leave a Reply

Your email address will not be published. Required fields are marked *