The Huge in 2 Weeks Training Program

The Huge in 2 Weeks Training Program                                              

 

Day 1 – Chest and Abs

Flat Bench Press                    4 sets              8 to 10 reps

Incline Bench Press              4 sets              8 to 10 reps

Flat Dumbbell Flye                4 sets              8 to 10 reps

Pec Deck Fkye                        4 sets              12 to 15 reps

Hanging Leg Raise                 5 sets              20 reps

 

Day 2 – Back

Lat Pulldown                         4 sets              10 to 12 reps

Deadlift                                  4 sets              8 to 10 reps

Barbell Row                           4 sets              8 to 10 reps

Dumbbell Row                       4 sets              8 to 10 reps

Seated Cable Row                 3 sets              10 to 12 reps

 

Day 3 – Off

 

Day 4 – Shoulders and Calves

Barbell Military Press           4 sets              8 to 10 reps

Dumbbell Lateral Raise        4 sets              10 to 12 reps

Dumbbell Front Raise           4 sets              10 to 12 reps

Rear Dumbbell Lateral         4 sets              10 to 12 reps

Dumbbell Shrug                    4 sets              8 to 10 reps

Seated Calf Raise                   5 sets              12 to 15 reps

 

Day 5 – Arms and Abs

Barbell Curl                           4 sets              8 to 10 reps

Hammer Curl                         4 sets              8 to 10 reps

Dumbbell Preacher Curl      4 sets              10 to 12 reps

Close Grip Bench Press         4 sets              8 to 10 reps

Lying Triceps Extension       4 sets              8 to 10 reps

Bodyweight Dip                     4 sets              failure

Rope Crunches                      5 sets              20 reps

 

Day 6 – Legs and Calves

Leg Extension                                    4 sets              12 to 15 reps

Barbell Squat                         4 sets              8 to 10 reps

Leg Press                                4 sets              8 to 10 reps

Lying Leg Curl                       4 sets              10 to 12 reps

Stiff Leg Deadlift                   4 sets              8 to 10 reps

Standing Calf Raise               3 sets              12 to 15 reps

Seated Calf Raise                   3 sets              12 to 15 reps

 

Day 7 – Offphoto 1 copy 6

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