Michael’s Rock Hard Body Blueprint

Michael’s Rock Hard Body Blueprint

February 2016

 

 

Training Split

Monday – Chest and Claves

Tuesday – Back and Triceps

Wednesday – Shoulders and Biceps

Thursday – Legs and Abs

Friday – Biceps and Triceps

Saturday – Off

Sunday – Off

 

 

Chest and Calves

  • Hammer Strength Incline Press – 4 sets of 10 to 12 reps
  • Flat Bench Flye – 3 sets of 8 to 10 reps
  • Bench Press – 3 sets of 8 to 10 reps
  • Cable Crossover – 7 sets of 10 to 12 reps
  • Standing Calf Raise – 4 sets of 10 to 12 reps
  • Seated Calf Raise – 7 sets of 10 to 12 reps
  • Standing Calf Raise – 4 sets of 10 to 12 reps

 

Back and Triceps

  • Reverse Grip Pulldown – 3 sets of 10 to 12 reps
  • V Bar Pulldown – 3 sets of 8 to 10 reps
  • Reverse Grip Barbell Row – 3 sets of 8 to 10 reps
  • Low Cable Row – 3 sets of 10 to 12 reps
  • Straight Bar Pulldown – 7 sets of 8 to 12 reps
  • Rope Pushdown – 3 sets of 10 to 12 reps
  • Close Grip Bench Press – 3 sers of 8 to 10 reps
  • Weighted Dip – 3 sets of 8 to 10 reps
  • Overhead Cable Extension – 7 sets of 8 to 12 reps

 

Shoulders and Biceps

  • Seated Lateral Raise – 4 sets of 10 to 12 reps
  • Seated Dumbbell Press – 4 sets of 8 to 10 reps
  • Dumbbell Front Raise – 3 sets of 8 to 10 reps
  • Standing Lateral Raise – 7 sets of 8 to 12 reps
  • Straight Bar Spider Curl – 7 sets of 10 to 12 reps
  • Standing EZ Bar Curl – 3 sets of 8 to 10 reps
  • Dumbbell Curl – 3 sets of 8 to 10 reps
  • Rope Hammer Curl – 7 sets of 10 to 12 reps

 

Legs and Abs

  • Leg Extension – 4 sets of 10 to 12 reps
  • Squat – 3 sets of 8 to 10 reps
  • Hack Squat – 3 sets of 8 to 10 reps
  • Leg Press – 7 sets of 10 to 12 reps
  • Leg Curl – 3 sets of 10 to 12 reps
  • Stiff Leg Deadlift – 3 sets of 8 to 10 reps
  • Reverse Crunch – 4 sets of 14 to 20 reps
  • Hanging Leg Raise – 4 sets of 12 to 16 reps
  • Medicine Ball Russian Twist – 4 sets of 14 to 20 reps
  • Mountain Climbers – 4 sets fo failure

 

Biceps and Triceps

  • Seated Dumbbell Curl – 7 sets of 10 to 12 reps
  • Machine Preacher Curl – 3 sets of 8 to 10 reps
  • Dumbbell Preacher Curl – 3 sets of 8 to 10 reps
  • Straight Bar Curl – 7 sets of 7 10 to 12 reps
  • Reverse Grip Cable Extension – 3 sets of 10 to 12 reps
  • Close Grip Bench Press – 3 sets of 8 to 10 reps
  • Laying Overhead Extensions – 3 sets of 8 to 10 reps
  • Rope Pushdown – 7 sets of 8 to 12 reps

7597

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s