WORKOUTS – WEEK D

Day 1 – Chest/ Triceps

“Giant Set”

  • Incline Dumbbell press x 15
  • +Flat bench DB press x 15
  • +Flat Flys x 15

Drop Set

  • Chest Press Machine x 20, x ?, x ?
  • All sets to absolute failure for 2 sets

Pushups 

  • 1 set, 1 min Max!

Dips/ weight assisted dips machine3 sets 10-15

  • 3 sets 10-15

Day 2 – Back/Bicep (Pull Down) 

Assisted pull ups/ Pull ups superset with Lat Pulldown 

  • 3 working sets of 10-12

Barbell Bentover Row superset with Rack Pull

  • 3 working sets of 15 reps

Straight Arm Cable Pull Downs superset with Dumbbell Pullovers 

  • 3 working sets of 15 reps

21s

  • 3 rounds of this. 

Day 3 – Legs

Seated Leg Extensions superset with lying leg curls

  • 3 working sets of 12 reps

Hack squat superset with bodyweight Squats (go till failure)

  • 3 working sets of 12 reps each

Machine seated leg press triple drop set

  • Drop set 1: 20 reps
  • Drop set 2: 15 reps
  • Drop set 3: 10 reps

Day 4 – Shoulders

Smith Machine Press superset with Upright Rows

  • 3 working sets of 15 reps

Dumbbell Side Lateral Raises superset w/ Bentover Dumbbell Rear Lateral Raises

  • 3 working sets of 15 reps

Dumbbell Shoulder Press Triple Drop Set

  • Dropset 1: 20 reps
  • Dropset 2: 15 reps
  • Dropset 3: 10 reps

Day 5 – FLEX FRIDAY

Show us your FLEX! Take a photo during your workout and tag us on IG @alphamaledr