RH2012

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
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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
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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

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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
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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
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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
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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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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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