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Week 1.pro Split

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Carlos Quinabandal
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26 views

Week 1.pro Split

Uploaded by

Carlos Quinabandal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 1.

pro split
Day1.Chest/tricep/abs
Exercise Set Reps
“Chest
1.flat bench barbbell press 4 single 10-6
2.cable pulley-UP flys 4 single 12-8
3.incline bench dumbbell 3 super set 10-6
press
4.incline bench dumbbell 3 super set 12-8
flys
5.flat bench plate pullover 4 single set 10-6
“Tricep
6.flat bench barbbell close 4 single 10-6
grip press
7.standing cable bar pull- 3 super set 10-6
UP lying
8.standing cable bar push- 3 super set 10-6
down
“Calves
*standing barbbell straight *seated two leg press *standing one leg calf w/
foot calr close foot weight
Day2.back/bicep/calves
Exercise Set Reps
“Back
1.barbbell deadlift 4 single 10-6
romanian deadlift
2.latpull-down v-grip 3 super set 12-10-8
3.chin-UP front wide grip 3 super set Failure
4.seated cable v-grip row 3 single 12-10-8
5.latpull-down Middle grip 4 single 10-6
“Bicep
6.standing barbbell curl 4 single 10-6
7.standing alternate 3 super set 12-8
dumbbell curl twst
8.standing dumbbell 3 super set 12-8
alternate hammer curl
“Calves Set 3 Reps 15
*standing barbbell straight *seated two leg press calf *standing one leg calf w/
foot straight foot weight
Day3.legs/forearms/abs
Exercise Set Reps
“Legs
1.barbbell squat 4 single 10-6
2.seated leg press narrow 4 single 10-6
squat foot
3.reverse hamstring leg 3 super set 12-8
curl
4.seated two leg curl quad 3 super set 12-8
5.gablet squat wide foot 4 single 12-10
“Forearms
6.standing barbbell behind 4 single 12-10
the back
7.flat bench single 3 super set 10-8
dumbbell wrist curl
8.flat bench single reverse 3 super set 10-8
grip
“Abs set 4 Reps 25
*flat bench leg raise *flat bench Cross leg *flat bench Russian twist
crunches
Day4.shoulder/traps/calves
Exercise Set Reps
“Shoulder
1.standing barbbell front 4 single 10-6
press
2.seated bend deltoid flys 4 single 10-8
3.stading two dumbbell 3 super set 12-8
side lateral raise
4.standing two dumbbell 3 super set 12-8
front lateral alternate
5.standing Ez-bar upright- 4 single 10-6
row
6.seated two dumbbell 4 single 10-6
press
“Traps
7.standing barbell front 3 super set 12-10
wide grip shrug
8.standing two side plate 3 super set 12-10
shrug
“Calves Set 3 Reps 15
*standing barbbell *seated two leg press calf *standing one leg calf w/
straigtht foot calr straight foot weight
Day5.arms/abs
Exercise Set Rep
1.standing barbell curl 4 single 10-6
2.flat bench Ez-bar 4 single 10-6
Extension
3.standing alternate 3 super set (Bicep) 12-8
hammer curl front
4.standing one dumbbell 3 super set (Bicep) 12-8
curl
5.standing cable bar push- 3 super set (tricep) 12-8
down
6.standing cable rope 3 super set (tricep) 12-8
push-down
“Abs Set 4 Reps 25
*flat bench leg raise *flat bench Cross leg *flat bench Russian twist
crunches
crunches

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