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Name Goal Weight: Workgroup

This workout plan aims to help Alex gain muscle mass over 8-15 weeks. It consists of full body workouts performed 3 times per week, with each session focusing on different muscle groups (chest, back, shoulders/quads, biceps/triceps, shoulders/hamstrings). The workouts include 4-5 exercises per muscle group performed for 3-4 sets of 8-15 reps. Rest periods of 60-90 seconds are recommended between sets. The plan also includes 20 minutes of cardio after each session and a rest day each week. Proper warmups, stretching, and rep speed variations are emphasized.

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Alexander Matses
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151 views3 pages

Name Goal Weight: Workgroup

This workout plan aims to help Alex gain muscle mass over 8-15 weeks. It consists of full body workouts performed 3 times per week, with each session focusing on different muscle groups (chest, back, shoulders/quads, biceps/triceps, shoulders/hamstrings). The workouts include 4-5 exercises per muscle group performed for 3-4 sets of 8-15 reps. Rest periods of 60-90 seconds are recommended between sets. The plan also includes 20 minutes of cardio after each session and a rest day each week. Proper warmups, stretching, and rep speed variations are emphasized.

Uploaded by

Alexander Matses
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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NAME: _____________________________

Alex Matses GOAL: _______________


Muscle Gain WEIGHT: __________
169 lbs.

Rest Rep. Additional


Day Workgroup Exercise Sets Reps
time speed instructions
Chest Incline Barbell Press 4 8-15 90 sec. Normal
Incline Dumbell Press 4 8-15 90 sec.
Incline Dumbell Flies 4 8-15 60 sec.
Seated Pec Dec 3 8-15 60 sec. Normal
Flat Bench Dumbell Press 3 Failure 60 sec. Normal
Ablab Advanced
Day 1

Back Front Wide Grip Pulldowns 4 12-15 60 sec. Normal


Reverse Grip Pulldowns 4 12-15 60 sec. Normal
Cable Rows 4 12-15 60 sec. Normal
T-Bar Rows 4 8-12 60 sec. Normal
One Arm Dumbell Rows 3 10-12 60 sec. Normal
Hyperextensions 4 15 60 sec. Normal
Day 2 Ablab Advanced

Shoulders Military Press Behind the Neck 4 10-15 90 sec. Normal


Arnold Dumbell Press 4 10-15 90 sec. Normal
Reverse Pec Dec 4 10-15 60 sec. Normal
Front Lateral Raises 3 10-15 60 sec. Normal
Upright Rows 4 10-15 60 sec. Normal
Quads Sumo Squats or Hack Squats 4 12-15 90 sec. Normal
Day 3 Leg Extensions 4 15 90 sec. Normal
Leg Press- 45 degree 3 12-15 60 sec. Normal
Standing Calf Raise 5 50 60 sec. Normal
Ablab Advanced
Biceps Preacher Curls 4 10-15 60 sec. Normal
Stand Up Straight Bar Curls 4 10-15 60 sec. Normal
Hammer Curls with Dumbells 2 10-15 60 sec. Normal
Triceps Cable Hammer Curls with Rope 2 10-15 60 sec. Normal
Tricep Extensions with Rope 4 10-15 60 sec. Normal
Reverse Grip Tricep Extensions 4 10-15 60 sec. Normal
Day 4 Dumbell Kickbacks 4 10-15 60 sec. Slow
Abs
Ablab Advanced

Chest Wide Inclined Bench on Smith Machine 4 8-15 90 sec. Normal


Inclined Dumbell Flys 4 10-15 60 sec. Normal
Hammer Strength Inclined Press 3 10-15 60 sec. Normal
Cable Crossovers from Top 3 8-15 60 sec. Normal Squeeze at the bottom
Cable Crossovers from Bottom 3 8-12 60 sec. Normal Squeeze at the top
Abs Ablab Advanced
Day 5

Shoulders Military Press to the Front 4 10-15 90 sec. Normal


Cable Front Lateral Raises with Rope 4 10 60 sec. Normal
One Arm Cable Side Laterals 3 10 60 sec. Normal
Hang Cleans 4 8-10 90 sec. Normal
Hamstrings Lying Leg Curls 4 12-15 60 sec. Normal
Walking Lunges 4 8-10/Leg 90 sec. Normal
Day 6 Stiff Legged Deadlifts 4 8-12 90 sec. Normal
Abs
Ablab Advanced

DAY OFF
Day 7
TIPS
Fast Rep Speed: 1 seconds total. 0.5 up, 0.5 down

Normal Rep Speed: 3 seconds total. 1 sec up, 1 sec down, 1 sec hold at the top

Slow Rep Speed: 6 seconds total. 2 sec up, 2 sec down, 2 sec hold at the top

INSTRUCTIONS
The routine I have made for you will help you lose the unnecessary fat, get leaner, and build muscle.

Again, you have to warm up for 5 minutes on any cardio machine, and then stretch for 5-10 minutes before working
out. After that, do 2 or 3 warm up sets of the first exercise for the day; use lower weight in the warm up sets.

Do 20 minutes of cardio on a cross trainer or exercise bike (they dont put as much pressure on the joints as does
the treadmill) after each workout, except on leg days. Heart rate should be between 125 and 145 bpm.

This routine will be effective for about 8-15 weeks. After that period, your organism will adapt and your muscles will
not be stressed by it in the same way.

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