Lying_biceps_curls

Week Four to Six Exercises

The basic principle of Hardcore Workout(exercise) involve a multipal number of repetitions (reps), sets, exercises and motivation to cause desired changes in body muscles, endurance or size by overloading of a group of muscles. The right combinations of reps, sets, exercises, resistance and motivation depend on the purpose of the individual performing the exercise: to gain body size and muscles multiple (4+) sets with fewer reps must be performed using more motivation. Exercise selection should be limited to the basic hardcore workout(exercise) barbell exercise such as the back, biceps, squat, bench press, deadlift.

Monday – Biceps & Calves
Exercise Sets Reps
Biceps
Standing Dumbbell Curl 4 10, 10, 8, 8
Incline Bench Dumbbell Curl 4 10, 10, 8, 8
Single-Arm Incline Cable Curl 5 10, 10, 8, 8, 6
Reverse-Grip Cable Curl 4 16, 12, 10, 10
Lying Cable Curl 4 16,12,10,8
 
Calves
Standing Calves Raises Heavy 4 10, 10, 8, 8
Seated Calve Raises Heavy 4 10, 10, 8, 8
 
Tuesday – Legs
Exercise Sets Reps
Leg Extensions 5 16,12,10,8,6
Leg Presses 5 16,12,10,8,6
Barbell Squats 4 16,12,10,8
Walking Barbell Lunges 3 12,10,8
Laying Leg Curls 3 12,10,8
Seated Leg Curls 3 10,8,6
Inner/Outer Machine Slow and Squeeze 3 10,8,6
 

 

Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises, 20mins Abs exercises, 45mins low intensity cardio

 

Wednesday – Chest & Tricep
Exercise Sets Reps
CHEST
2 Warm Up Push Ups
Barbell Flat Bench Press 5 10, 10, 8, 8, 6
Barbell Incline Bench Press 5 10, 10, 8, 8, 6
Hammer Strength Wide Press 4 16, 12, 10, 8
Decline Bench Press 4 16, 12, 10, 8
Dips 4 8, 8, 6, 6
Cable Crossovers 3 8, 8, 6
 
TRICEPS
Easy Curl Bar Extensions 4 12,10,8,6
Hammer Strength Dips 4 16,12,10,8
Cross Bench Dips 4 16,12,10,8
Overhead Straight Bar Extensions 4 12,10,8,6
 
 
Thursday – Upper & Lower Back
Exercise Sets Reps
The Lat Pulldown Underhand Grip 5 10, 10, 8, 8, 6
The Underhand Seated Cable Row 5 10, 10, 8, 8, 6
The rack pack 4 10, 10, 8, 8
The Statue 4 10, 10, 8, 6
Reverse Grip Hammer Strength 4 10, 10, 8, 6
Seated Rows 4 10, 8, 8, 6
T Bar Out Side Grip 4 10, 8, 8, 6
Nee Band Pull Down 3 8, 8, 6

 

Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises, 20mins Abs exercises, 45mins low intensity cardio

 

Friday – Shoulders
Exercise Sets Reps
Shoulder Front Rod 5 10, 8, 8, 6, 6
Shoulder Back Rod 4 10, 10, 8, 8
Military Dumbbell Press Heavy 4 10, 8, 6, 4
Dumbbell Rear Delt Fly 5 10, 8, 8, 6, 4
Barbell Rod Upright Row 4 10, 8, 8, 6
Dumbbell Shrug Heavy 4 10, 10, 8, 8
Dumbbell Lateral Raise 3 10, 8, 6
Barbell Rod Front Raise Heavy 3 10, 8, 6
Notes
None.
 
Saturday – Legs + Calfs
Exercise Sets Reps
Leg Extensions 5 16,12,10,8,6
Leg Presses 5 16,12,10,8,6
Barbell Squats 4 16,12,10,8
Walking Barbell Lunges 3 12,10,8
Laying Leg Curls 3 12,10,8
Seated Leg Curls 3 10,8,6
Inner/Outer Machine Slow and Squeeze 3 10,8,6
Seated Calve Raises 5 14,12,10,8,6
Standing Calves Raises 3 12,10,8
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