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    Jorge - Ignacio Work Out 2

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    nicolastoro86

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    © All Rights Reserved
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    Jorge - Ignacio Work Out 2

    Uploaded by

    nicolastoro86
    11 views7 pages

    Original Title

    Jorge.ignacio Work Out 2

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    11 views7 pages

    Jorge - Ignacio Work Out 2

    Uploaded by

    nicolastoro86

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 7

    Client: Ignacio PT – Consultant: Yahia Hikmat

    Day #1 – Chest & Arms


    (90S BREAK BETWEEN EACH SET, 120S BREAK BETWEEN EACH EXERCISE)

    - Flat Barbell Bench Press - 4 sets, 12/10/8/6 - (PYRAMID Sets - Increase the
    rest period as you progress with the weight. You want to add more weight, and increase the rest - while reducing the reps.)

    100/120/140/140

    150
    - Pec Deck Machine Fly - 4 TOTAL SETS OF 12

    Superset #2 – 3s 12

    60
    - Standing bar Curls

    60
    Lying Triceps Skull cru ni sher

    Superset #3 – 3s 12

    30lbs
    Hammer DB Curls
    66lbs
    Triceps Pushdown

    Superset #4 –3s 12

    50
    - Barbell Wrist Curls

    - Barbell Reverse Wrist Curls

    Abs

    - Ab Machine Crunches – 3s 20reps

    Day #2 – Back & Shoulders


    *Explosif concentric, 3-4 second hold eccentric contraction*
    (90S BREAK BETWEEN EACH SET, 120S BREAK BETWEEN EACH EXERCISE)

    Wide Grip Lat Pulldowns - 4 sets – 10

    99+5
    100lbs

    - Chest Supported T-Bar Rows - 4 sets – 10

    30/35/40

    - Dumbbell Military Press 3s - 10/8/6 - (PYRAMID Sets - Increase the rest period as you progress
    with the weight. You want to add more weight, and increase the rest - while reducing the reps.)

    Superset #3 – Perform the two following exercises in a row with no rest in between

    - Standing Lateral Raises - 3x10

    15

    - Peck Deck Reverse Flys - 3x10


    110

    Bar +55lbs chaque bord

    - Shoulder Shrug Machine - 3x12

    + 30 min stairmaster; intensité 6-7/10.

    Day #3 Legs
    *Explosif concentric, 3-4 second hold eccentric contraction*
    (90S BREAK BETWEEN EACH SET, 120S BREAK BETWEEN EACH EXERCISE)
    Superset #1 – Perform the two following exercises in a row with no rest in between -

    130-140-150-160
    - Seated Leg Extensions - 4x20,15,12,10 reps - Pyramid Sets here

    - Lying down leg Curl - 4x20,15,12,10 reps - Pyramid Sets here

    45-55-65-75 ch Norfolk

    - Back Squats - 4 sets, 12/10/8/6 - (PYRAMID Sets - Increase the rest period as you
    progress with the weight. You want to add more weight, and increase the rest - while reducing the reps.)

    Superset #2 – 5s - Perform all 2 exercises in a row without a break

    5x45lb
    - Wide Stance Leg Press – 3 sets of 6 reps

    - Close Feet Leg Press – 3 sets of 6 reps

    - Leg Press Calf Raises - 3 sets of 20 reps

    90lbs
    Abs

    Oblique Woodchopper – 4s 15 reps

    Day #4 – Push (chest, Delts & Tris)


    (60S BREAK BETWEEN EACH SET, 120S BREAK BETWEEN EACH EXERCISE)

    55lbs

    - Incline DB Chest Press - 4 sets of 12

    70lbs

    Seated Chest Press - 4 sets of 12

    Superset #2 Perform all 3 exercises in a row without a break

    25lbs

    Incline Dumbbell Fly -4 sets of 12 reps

    15lbsx15+12.5x10

    Side delt raises - 4 sets of 24 reps *Pick a light weight*


    Superset #3 Perform all 3 exercises in a row without a break

    60lbs
    Skull crushers - 4 sets of 12 reps

    40lbs
    Triceps Pushdown – 3 sets of 24 reps

    Abs
    Superset (Perform the two exercises in a row with no breaks in between)

    Flutter Kicks - 3x25/side

    Hand up reach crunches - 3s 20 reps

    Day #5 –Pull (Back, Rear delts & Bis)

    Wide Grip Lat Pulldowns - 4 sets of 12 reps

    90lbs

    - Close Grip Rows - 4 set of 12 reps


    90lbs
    Superset- #2 Perform all 2 exercises in a row without a break
    - Face Pulls - 4 sets of 15 reps

    40lbs

    - Peck Deck Reverse Flys - 4x15

    60lbs

    Superset- #3 Perform all 2 exercises in a row without a break

    - Barbell Curls - 4 sets of 10

    40lbs

    - Hammer Dumbbell Curls - 4 sets of 10/side

    30lbs
    For any questions regarding this program, please contact the maker of it

    Yahia Hikmat
    Coach
    Nutrition Expert
    Certified Private & Public Trainer
    Promotes Flexible Dieting

    Yhikmat@hotmail.com

    Follow me on my social media accounts for healthy recipe ideas, training tips &
    motivation!

    @yahiahikmat

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