[go: up one dir, main page]
Scribd
Upload
281 views2 pages

PHASE: 2 . - Day 1 Shoulder

This document outlines a 4-day workout plan focused on shoulders, back and biceps, chest and triceps, legs and calves, and arms. Day 1 includes exercises like dumbbell shoulder presses, front raises, and shrugs. Day 2 focuses on back with chin ups, lat pulldowns, and seated cable rows, plus bicep exercises. Day 3 is chest and triceps with incline dumbbell presses, flyes, and tricep pushdowns. Day 4 targets legs with exercises like leg extensions, squats, and lunges, plus hamstring and calf work. The final day is dedicated to arm work like bicep curls, hammer curls,

Uploaded by

Farhad Kabir
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
281 views2 pages

PHASE: 2 . - Day 1 Shoulder

This document outlines a 4-day workout plan focused on shoulders, back and biceps, chest and triceps, legs and calves, and arms. Day 1 includes exercises like dumbbell shoulder presses, front raises, and shrugs. Day 2 focuses on back with chin ups, lat pulldowns, and seated cable rows, plus bicep exercises. Day 3 is chest and triceps with incline dumbbell presses, flyes, and tricep pushdowns. Day 4 targets legs with exercises like leg extensions, squats, and lunges, plus hamstring and calf work. The final day is dedicated to arm work like bicep curls, hammer curls,

Uploaded by

Farhad Kabir
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 2

PHASE : 2 …………………………………………………………………………………….

- DAY 1 SHOULDER SUNDAY 4.30 PM


- Dumbbell shoulder Press 4 X 20-15-12-10
- Front Raises with cable 4 X 15 ,15 ,10, 10
-Smith MAchine behind neck press 4 X 12, 10, 8, 8 (drop set - 10-12-15-20)
GIANT SET NEXT 4 ITEM BACK TO BACK
A1 Seated Side laterals 4 X 12, 12, 12, 12(last set go for a drop set heavy weight to light weight 4 drop total
each drop 10 rep)
A2 Super wide grip Olympic bar upright rows 4 X 12, 10, 8, 8
-A3 Bent over dumbbell laterals 4 X 10, 10, 10, 10 super set reverse pec dec fly
-A4 Shrugs 4 X 10, 10, 10, 10(barbell superset with dumbbell)

-DAY 2 BACK + BICEP PUMP MONDAY 4.30 PM


- chin ups 4 to failure
- .lat pull down 4 X 12, 10, 8, 8(last do 50 % drop from your max weight thn do 20 rep in one set 2 SEC HOLD
WHILE GO DOWN if need use rest pause TECHNIQUE )
- T bar row 4 X 12, 10, 8, 8(. Last set do strip set and every strip set hold on top for 2 sec every rep )
- .cloze reverse lat pulldown 4 X 12, 10, 8, 8
- .seated cable rows...v bar 4 X 12, 10, 8,
- .rack deadlift 4 set 8 rep each set so go heavy champ
- .one arm dumbbell row 2 X 20 rep
BICEP PUMP :
Concentration curls 3 x 20rep
Dumbbell hammer curls 3 set ( each set hold one arm then do nxt arm 5 rep thn do nxt arm hold on top then do 5
rep then do 2 arm together 10 rep)

- DAY 3 CHEST + tricep pump TUESDAY 4.30 PM


Chest Workout
Incline Dumbbell Press 12-15 reps
Flat Dumbbell Press 12-15 reps
Flat Dumbbell Flyes Drop Set 12-15 reps & 12-15 reps
Cable Crossovers 7 set Set 12-15 (fst7 protocol 30 sec rest in between set and aft fish each set hold a most muscular
pose for 10 sec pressure on chest)
TRICEP PUMP :
TRICEP PUSHDOWN 4 SET 20 REP
LYING EZ BER EXTENSION 4 SET

- Day 4 LEGS + CLAVES WEDNESSDAY 4.30 PM


- Quads
- Leg ext 4 X 12, 10, 8, 8( do last set triple drop set with 2 sec pause rep)
- Squats 4 X 12, 10, 8, 8( full deep)
- Leg press 4 X 12, 10, 8, 8(last set go for DROP SET (each drop Do 5 rep SLOW NEGATIVE REP TOTAL 4
drop SET )
- Lunges 4 set 40 rep each leg
-raining
- Hamstrings : lying leg curls superset seated leg curls 4 X 20,15,12,10
- Stiff leg deadlift superset sumo squats 4 X 20,15,12,10
- Hyper guilt ext superset ADUCTOR 4 X 20,15,12,10
- Seated calf raises super standing calf raises 4 X 20,15,12,10
-
- Day 5 arms THURSDAY 4.30 PM
- 21 BICEP curls 4 X 12, 10, 8, 8(EZ bar)
- Hammer 4 X 12, 10, 8, 8 slow and control
- Spider curls with dumbbell; 2 set 30 rep
- Lying cable curls 4 X 12, 10, 8, 8
- Barbell cloze curls ez bar 4 X 12, 10, 8, 8
-
- Tricep bar push 2 sets of 15 rep thn 5 drop set each drop 8 rep bt slow and control
- Kick back on cable 3 set 15 rep
- Overhead rope ext 5 X 15
- tricep rope push down 3 sets 20 sec hold on bottom then 15 rep each set

Disclaimer: Please consult your physician


before engaging in any dietary or workout regimen.
Train With The Viper or any of its affiliates
are not responsible for any pre-existing health condition or t
he result of a health condition due to the commencement
of any dietary or workout regimen.
*Train With The Viper plan is confidential and
made specifically for you. Do not share your plan with anyone.

COACH :TASDID HASAN


CERTIFIED PHYSIC TRANSFORMATION COACH
CONTEST PREP COACH .
S.M.A.R.T CERTIFIED TRAINER.
EMAIL : tasdid50@gmail.com

You might also like