RH 2012 Month 1
Rest 2- 3 minutes between sets!
Day 1 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Squat |
5 |
6 |
5 |
4 |
3 |
Leg Press |
5 |
6 |
5 |
4 |
3 |
Leg Extension |
5 |
6 |
5 |
4 |
3 |
Romanian Deadlift |
5 |
6 |
5 |
4 |
3 |
Leg Curl |
5 |
6 |
5 |
4 |
3 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
Day 2 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Bench Press |
5 |
6 |
5 |
4 |
3 |
Incline Bench Press |
5 |
6 |
5 |
4 |
3 |
Dumbbell Flye |
5 |
6 |
5 |
4 |
3 |
Overhead Press |
5 |
6 |
5 |
4 |
3 |
Upright Row |
5 |
6 |
5 |
4 |
3 |
Lateral Raise |
5 |
6 |
5 |
4 |
3 |
Shrug |
5 |
6 |
5 |
4 |
3 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
Day 3 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Deadlift |
5 |
6 |
5 |
4 |
3 |
Bent-Over Row |
5 |
6 |
5 |
4 |
3 |
T-bar Row |
5 |
6 |
5 |
4 |
3 |
Rack Pull |
5 |
6 |
5 |
4 |
3 |
Lat Pulldown |
5 |
6 |
5 |
4 |
3 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
Day 4 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Barbell Curl |
5 |
6 |
5 |
4 |
3 |
Hammer Curl |
5 |
6 |
5 |
4 |
3 |
Lying Triceps Extension |
5 |
6 |
5 |
4 |
3 |
Seated Overhead Extension |
5 |
6 |
5 |
4 |
3 |
Leg Curl |
5 |
6 |
5 |
4 |
3 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
|
|
|
|
|
Go to Top
Pack on the MASS
Month 2
- Rest between Day 2 & 3
- Rest for 2 days after day 4!
- Rest 1-2 minutes between sets!
- On your last two sets of each exercise, upon initial failure drop 20-30% of weight and do reps till you fail again!
Day 1 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Squat |
5 |
8 |
9 |
10 |
12 |
Leg Press |
5 |
8 |
9 |
10 |
12 |
Leg Extension |
5 |
8 |
9 |
10 |
12 |
Romanian Deadlift |
5 |
8 |
9 |
10 |
12 |
Leg Curl |
5 |
8 |
9 |
10 |
12 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
Day 2 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Bench Press |
5 |
8 |
9 |
10 |
12 |
Incline Bench Press |
5 |
8 |
9 |
10 |
12 |
Dumbbell Flye |
5 |
8 |
9 |
10 |
12 |
Overhead Press |
5 |
8 |
9 |
10 |
12 |
Upright Row |
5 |
8 |
9 |
10 |
12 |
Lateral Raise |
5 |
8 |
9 |
10 |
12 |
Shrug |
5 |
8 |
9 |
10 |
12 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
Day 3 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Deadlift |
5 |
8 |
9 |
10 |
12 |
Bent-Over Row |
5 |
8 |
9 |
10 |
12 |
T-bar Row |
5 |
8 |
9 |
10 |
12 |
Rack Pull |
5 |
8 |
9 |
10 |
12 |
Lat Pulldown |
5 |
8 |
9 |
10 |
12 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
Day 4 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Barbell Curl |
5 |
8 |
9 |
10 |
12 |
Hammer Curl |
5 |
8 |
9 |
10 |
12 |
Lying Triceps Extension |
5 |
8 |
9 |
10 |
12 |
Seated Overhead Extension |
5 |
8 |
9 |
10 |
12 |
Leg Curl |
5 |
8 |
9 |
10 |
12 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
|
|
|
|
|
Go To Top
Day 1 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Squat |
5 |
8 |
9 |
10 |
12 |
Leg Press |
5 |
8 |
9 |
10 |
12 |
Leg Extension |
5 |
8 |
9 |
10 |
12 |
Romanian Deadlift |
5 |
8 |
9 |
10 |
12 |
Leg Curl |
5 |
8 |
9 |
10 |
12 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
Day 2 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Bench Press |
5 |
8 |
9 |
10 |
12 |
Incline Bench Press |
5 |
8 |
9 |
10 |
12 |
Dumbbell Flye |
5 |
8 |
9 |
10 |
12 |
Overhead Press |
5 |
8 |
9 |
10 |
12 |
Upright Row |
5 |
8 |
9 |
10 |
12 |
Lateral Raise |
5 |
8 |
9 |
10 |
12 |
Shrug |
5 |
8 |
9 |
10 |
12 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
Day 3 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Deadlift |
5 |
8 |
9 |
10 |
12 |
Bent-Over Row |
5 |
8 |
9 |
10 |
12 |
T-bar Row |
5 |
8 |
9 |
10 |
12 |
Rack Pull |
5 |
8 |
9 |
10 |
12 |
Lat Pulldown |
5 |
8 |
9 |
10 |
12 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
Day 4 |
Exercise |
Sets |
Reps |
WEEK |
1 |
2 |
3 |
4 |
Barbell Curl |
5 |
8 |
9 |
10 |
12 |
Hammer Curl |
5 |
8 |
9 |
10 |
12 |
Lying Triceps Extension |
5 |
8 |
9 |
10 |
12 |
Seated Overhead Extension |
5 |
8 |
9 |
10 |
12 |
Leg Curl |
5 |
8 |
9 |
10 |
12 |
Weighted Decline Sit-up |
5 |
10 |
10 |
10 |
10 |
Standing Calf Raise |
5 |
20 |
20 |
20 |
20 |
|
|
|
|
|
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