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Minimalist 4 Day - Week 2

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Dimitri D
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17 views

Minimalist 4 Day - Week 2

Uploaded by

Dimitri D
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 1 Week 2 Week 3

Exercise Reps Weight Notes Exercise Reps Weight Notes Exercise Reps Weight Notes
Incline DB PRESS 1x4-6 Incline DB PRESS 1x4-6 Incline DB PRESS 1x4-6
Incline DB PRESS 2x8-10 Incline DB PRESS 2x8-10 Incline DB PRESS 2x8-10
Lat Pull Down 2x10-12 Lat PullDown 2x10-12 Lat PullDown 2x10-12
Upper
DB Shoulder Press 3x10-12 DBShoulder Press 3x10-12 DB shoulder press 3x10-12
Skull Crusher 3x10-12 Skull Crusher 3x10-12 Skull Crusher 3x10-12
Cable Bicep Curl 3x10-15 Cable Bicep Curl 3x10-15 Cable Bicep Curl 3x10-15
Cable Lateral Raise 3xF Cable Lateral Raise 3xF Cable Lat Raise 3xF
Cable Row 2x10-12 Cable Row 2x10-12 Cable Row 2x10-12

Week 1 Week 2 Week 3


Exercise Reps Weight Notes Exercise Reps Weight Notes Exercise Reps Weight Notes
Leg Press 1x4-6 Leg Press 1x4-6 Leg Press 1x4-6
Leg Press 2x10-12 Leg Press 2x10-12 Leg Press 2x10-12
Seated Hamstring Curl 3x10-12 Seated Hamstring Curls 3x10-12 Seated Hamstring Curl 3x10-12
Lower

Calf Raise 3x8-12 Calf Raise 3x8-12 Calf Raise 3x8-12


Low Back EXT 3x20 Low Back EXT 3x20 Low Back EXT 3x20
Hanging Leg Raise 2x20 Hanging Leg Raise 2x20 Hanging Leg Raise 2x20

Week 1 Week 2 Week 3


Exercise Reps Weight Notes Exercise Reps Weight Notes Exercise Reps Weight Notes
Pendlay Row 2x8-10 Pendlay Row 2x8-10 Pendlay Row 2x8-10
Machine Shoulder Press 2x10-12 Machine Shoulder Press 2x10-12 Machine Shoulder Press 2x10-12
Weighted PullUp 3x6 Weighted PullUp 3x5 Weighted PullUp 3x4
Chest Fly 3x8-12 Chest Fly 3x8-12 Chest Fly 3x8-12
Upper

Hammer Curl 3x8 Hammer Curl 3x8 Hammer Curl 3x8


Tricep Press Down 3x8-12 Tricep PressDown 3x10-12 Tricep PushDown 3x10-12
DB LAT RAISE 2xF DB Lat Raise 2xF DB Lat Raise 2xF
Bayesian Cable Curl 3x8-10 Bayesian Cable Curl 3x8-10 Bayesian Cable Curl 3x8-10

Set 1 Set 2 Set 3


Exercise Reps Weight Notes Exercise Reps Weight Notes Exercise Reps Weight Notes
RDL 3x8 RDL 3x7 RDL 3x6
wer
Leg Press 3x10-12 Leg Press 3x10-12 Leg Press 3x10-12
Leg Extension 2x6-8 Leg Extension 2x6-8 Leg Extension 2x6-8

Lower
Calf Raise 2x10-12 Calf Raise 2x10-12 Calf Raise 2x10-12
Weighted Crunch 3x12 Weighted Crunch 3x12 Weighted Crunch 3x12

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