in Abs Exercises, Arm Exercises, Calves Exercises, Chest Exercises, Exercises, Lats & Lower Back Exercises, Quads Exercises, Shoulders Exercises, Traps Exercises

PULVERIZE PLATEAUS WITH A HIGH VOLUME ATTACK

1.2k Views

Last Updated on January 7, 2021

 

DAY 1 – CHESTChange number of reps with each set as indicated.

EXERCISE 1: INCLINE DUMBBELL FLYE

4 Sets

15–20, 12-15, 8-12, 8-15 reps

EXERCISE 2: INCLINE DUMBBELL BENCH PRESS

4 Sets

15–20, 12-15, 8-12, 8-15 reps

 

EXERCISE 3: HAMMER STRENGTH CHEST PRESS

4 Sets

15–20, 12-15, 8-12, 8-15 reps

 

EXERCISE 4: CABLE CROSSOVER

3 sets

15–20, 12-15, 8-12 reps

EXERCISE 5: GENERAL PUSHUP

3 Sets

Reps Failure

 

DAY 2 – LEGSChange number of reps with each set as indicated.

EXERCISE 1: LEG EXTENSION

6 sets

40-50, 25-50, 20, 12-15, 6-12, 40-50 reps

EXERCISE 2: LEG CURL

6 sets

40-50, 25-50, 20, 12-15, 6-12, 40-50 reps

 

EXERCISE 3: LEG PRESS

5 sets

20, 12, 12, 8, 20 reps

 

EXERCISE 4: BARBELL HACK SQUAT

4 sets

20, 12, 8, 20 reps

EXERCISE 5: SEATED CALF RAISE

1 set

40-50 reps

 

DAY 3 – BACKChange number of reps with each set as indicated.

EXERCISE 1: STRAIGHT-ARM PULLDOWN

4 sets
25-50, 20-25, 15-20, 10-15 reps

 

EXERCISE 2: WIDE-GRIP LAT PULLDOWN

5 sets
25-50, 20-25, 15-20, 10-15, 8-15 reps

EXERCISE 3: BENT-OVER BARBELL ROW

5 sets
25-50, 20-25, 15-20, 10-15, 8-15 reps

 

EXERCISE 4: MACHINE ROW

4 sets
25-50, 15-20, 10-15, 8-15 reps

EXERCISE 5: CLOSE-GRIP LAT PULLDOWN

4 sets
25-50, 15-20, 10-15, 8-15 reps

DAY 4 – SHOULDERSChange number of reps with each set as indicated.

EXERCISE WARMUP: OVERHEAD DUMBBELL PRESS

1 set

10 reps

 

EXERCISE 1: DUMBBELL LATERAL RAISE

5 sets
20-30, 15-25, 12-15, 10-12, 8-12 reps

EXERCISE 2: HAMMER-STRENGTH SHOULDER PRESS

4 sets
20-30, 15-20, 12-15, 8-12 reps

 

EXERCISE 3: DUMBBELL REAR DELT RAISE

4 sets
20-30, 15-20, 12-15, 8-12 reps

EXERCISE 4: DUMBBELL SHRUG

5 sets
20-50, 20-25, 15-20, 8-12, 8-12 reps

DAY 5 – ARMSChange number of reps with each set as indicated.

EXERCISE 1A: CABLE PRESSDOWN

4 sets
30-50, 12-15, 10-12, 10-12 reps

 

EXERCISE 1B: CABLE BICEPS CURL

4 sets
30-50, 12-15, 10-12, 10-12 reps

EXERCISE 2A: SKULL CRUSHER

4 sets
15-20, 12-15, 10-12, 8-10 reps

EXERCISE 2B: HAMMER CURL

4 sets
15-20, 12-15, 10-12, 8-10 reps

EXERCISE 3A: MACHINE TRICEPS EXTENSION

4 sets
15-20, 12-15, 10-12, 8-10 reps

EXERCISE 3B: MACHINE BICEPS CURL

4 sets
15-20, 12-15, 10-12, 8-10 reps

EXERCISE 4A: ONE-ARM CONCENTRATION CURLS

5 sets
15-20reps

EXERCISE 4B: REVERSE TRICEPS PUSHDOWN

5 sets
15-20 reps

source.muscleandfitness.com.