Juri´s Workout Plan

Day 1

 

Chest & Bizeps

 

Chest

 

# 1 – Flat Benchpress with Dumbells OR Barbell OR at the Smith Machine

2 easy warm-up sets with 20-25 reps (don´t go until failure!)

4 sets with 8 – 12 reps

 

# 2 – Incline Benchpress with Dumbells OR Barbell OR at the Smith Machine

4 sets with 8 – 12 reps

 

# 3 – Pullovers with Dumbell OR Around The Worlds

4 sets with 8 – 12 reps

 

# 4 – Flyes with Dumbells OR Cable Cross OR Butterfly Machine

4 sets with 8 – 12 reps

 

Biceps

 

# 1 – Curls with Barbell OR EZ-Bar OR on the Preacher Bench

2 easy warm-up sets with 20-25 reps (don´t go until failure!)

4 sets with 8 – 12 reps

 

# 2 – Curls with Dumbells standing OR on the incline bench

4 sets with 8 – 12 reps

 

# 3 – Spider Curls OR Overhead Cable Curls OR Concentration Curls

4 with 8 – 12 reps

 

 


 

 

Day 2

 

Back & Triceps

 

Upper Back

 

# 1 – Lat Pulls Downs OR Pull Ups

2 easy warm-up sets with 20 – 25 reps at the Lat Pull Down Station (don´t go until failure!)

4 sets with 8 – 12 reps (Lat Pulldown) or until complete failure (pull ups)

 

# 2 – Seated Cable Row OR Hammer Strength Row OR T-Bar Row

4 sets with 8 – 12 reps

 

# 3 – Dumbell Rows OR Meadows Rows

4 sets with 8 – 12 reps

 

# 4 – Close Grip Lat Pulldown OR Reverse Grip Pulldown

4 sets with 8 – 12 reps

 

Lower Back

 

# 1 – Hyperextensions OR Rack Pulls

4 sets with 8 – 12 reps (use a 10 or 20kg plate if you can do more than 12 reps at Hyperextensions!)

 

Triceps

 

# 1 – Cable Pushdown with Rope OR V-Bar

1 easy warm-up set with 20 – 25 reps (don´t go until failure!)

4 sets with 8 – 12 reps

 

# 2 – Triceps Extensions with EZ-Bar OR Dumbells OR Seated Behind The Head Version 1 or Version 2

4 sets with 8 – 12 reps

 

# 3 – Reverse Triceps Extension OR Dumbell Kickbacks

4 sets with 8 – 12 reps

 

 


Day 3

 

Shoulders, Neck & Legs

 

Shoulders

 

# 1 – Overhead Press with Dumbells

2 easy warm-up sets with 20 – 25 reps (not until failure!)

4 sets with 6 – 8 reps (go really heavy here to build up maximum strength!)

 

# 2 – Reverse Flyes OR Bend Over Flyes OR Face Pulls OR Reverse Butterfly Machine

4 sets with 12 – 15 reps

 

# 3 – Side Laterals with Dumbells OR Standing Cable

4 sets with 12 – 15 reps

 

# 4 – Front Raise with Barbells OR Dumbells

4 sets with 12 – 15 reps

 

Neck

 

# 1 – Shrugs with Barbell OR Smith Machine OR Dumbells

No warm-up needed!

 

Legs

 

Quadriceps

 

# 1 – Leg Extensions

2 warm-up sets with 20 – 25 reps (not until failure!)

4 sets with 8 – 12 reps

 

# 2 – Leg Press

4 sets with 8 – 12 reps

 

# 3 – Lunges

4 sets until failure!

 

Hamstrings

 

# 1 – Leg Curls seated OR standing OR laying

4 sets with 8 – 12 reps

 

Calfs

 

# 1 – Calf raise seated OR standing OR at the leg press machine

4 sets with 8 – 12 reps

 


 

4 sets of Cable Crunch after each workout with 12 – 15 reps!