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Week One to Three Exercises

index Week One to Three Exercises
index Week One to Three 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.

index Week One to Three Exercises
Monday – Chest & Triceps
Exercise Sets Reps
CHEST
Warm Up Cable Crossovers 2 15,12
Barbell Incline Press 5 16,14,12,10,8
Hammer Strength Wide Press 4 16,12,10,8
Decline Bench Press 4 16,12,10,8
Flat dumbal Fly 4 12,10,8,6
Close Grip Incline Bench Press 2 12,10
 
TRICEPS
Straight Bar Triceps Press Downs 4 12,10,8,6
Incline Dumbbell Extensions 4 16,12,10,8
Cross Bench Dips 4 16,12,10,8
Overhead Straight Bar Extensions 4 12,10,8,6
 
Tuesday – Legs & Calve
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
 

 

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

 

Wednesday – Biceps
Exercise Sets Reps
Press Downs with the Cambered Bar 4 16,12, 10, 8
Barbell Rod Curl 5 16,12,10,8,6
Preacher Zig-Zac Rod 4 16,12, 10, 10
Concentration Curl 3 12,10,8
Dumbbell Preacher Curl 4 16,12,10,8
 
Note for Biceps
Wide grip pull up – finish sets off with slow negatives if you cannot do 8. If you can’t do pullups, replace with heavy lat pull downs.
 
 
Thursday – Upper Back
Exercise Sets Reps
Front Pulldowns 5 16,12,10,8,6
Barbell Rows Bent at 90 Degrees 4 12,10,8,6
Reverse Grip Hammer Strength 4 12,10,8,6
Seated Rows 5 16,14,12,10,8
T Bar Out Side Grip 4 16,12,10,8
Nee Band Pull Down 3 12,10,8
Notes
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.

 

Abs and Cardio
Workout Schedule
Exercise Sets Reps
20mins core strength exercises, 20mins Abs exercises, 45mins low intensity cardio
index Week One to Three Exercises

 

index Week One to Three Exercises
Friday – Shoulders
Exercise Sets Reps
Shoulder Front Rod 3 12, 10, 8
Shoulder Back Rod 3 12, 10, 8
Military Dumbbell Press 3 12, 10, 8
Back Dumbbell Press 3 12, 10, 8
Front Dumbbell Raises 3 12, 10, 8
Side Dumbbell Raises 3 12, 10, 8
Dumbbell Lateral Raise 3 12,10,8
Bent Over Rev Fly 3 12,10,8
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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