Stream workout log - Maintained by DrStone
💡 Please keep in mind that this workout is NOT MEANT FOR BEGINNERS, if you need an easier workout plan - Check out “Workout Beginner under”
💡 Click the arrows to expand, to see workouts. You can click each exercise to get image and direct youtube link!
Day 1 - Chest / Calves - VOD
Exercise 1: Barbell Bench Press Medium Grip
3 Sets/6-10 reps/ Control weight down, explode up/ weight = min rep count/ If your doing 15 reps with ease, per set go up in weight! 60 sec rest between sets.
Warm up: test for weight, 3-6 reps Set 1: 6 to 10 reps (min)- until failure Set 2: 6 to 10 reps (min)- until failure Set 3: 6 to 10 reps (min)- until failure +1
Exercise 2: Chest Press Machine
3 Sets/6-10 reps/ Control weight down, explode up/ weight = min rep count/ If your doing 15 reps with ease, per set go up in weight! 60 sec rest between sets.
Warm up: test for weight, 3-6 reps
Set 1: 6 to 10 reps (min)- until failure
Set 2: 6 to 10 reps (min)- until failure
Set 3: 6 to 10 reps (min)- until failure +1
Exercise 3: Incline Cable Flys
Warm up: test for weight, 5-10 reps
Set 1: 6 to 10 reps (min)- until failure
Set 2: 6 to 10 reps (min)- until failure
Set 3: 6 to 10 reps (min)- until failure +1
Exercise 4: Upper Chest press
4 Sets/8-12 reps/ Control weight out, explode inward/ Weight stays the same
Day 2 - Back / Triceps - VOD
Exercise 1: Standing Bent Over Rows
3 Sets/6-10 reps/ Shoulders forward, legs straight/ weight = min rep count/ If your doing 10 reps with ease, per set go up in weight/ 60 sec rest between sets.
Warm up: test for weight, 3-6 reps
Set 1: 6 to 10 reps (min)- until failure
Set 2: 6 to 10 reps (min)- until failure
Set 3: 6 to 10 reps (min)- until failure +1
Exercise 2: Lat Pulldown
3 Sets/6-10 reps/ Lean back a little bit, pull down towards the the butt/ Weight = min rep count/ If your doing 10 reps with ease, per set go up in weight/ 60 sec rest between sets.
Warm up: test for weight, 3-6 reps
Set 1: 6 to 10 reps (min)- until failure
Set 2: 6 to 10 reps (min)- until failure
Set 3: 6 to 10 reps (min)- until failure +1
Exercise 3: High Row Machine
3 Sets / 8-12 reps / 1 second hold pushed out and 1 second hold on pull/ Weight = min rep count/ If your doing 15 reps with ease, per set go up in weight/ 60 sec rest between sets.
Warm up: test for weight, 3-6 reps
Set 1: 8 to 12 reps (min)- until failure
Set 2: 8 to 12 reps (min)- until failure
Set 3: 8 to 12 reps (min)- until failure +1
Exercise 4: Lat Pullover Machine
4 Sets / 8-12 reps / Pinch the back at full stretch / Weight stays the same
Set 1: 8 to 12 reps (min)- until failure
Set 2: 8 to 12 reps (min)- until failure
Set 3: 8 to 12 reps (min)- until failure
Set 4: 8 to 12 reps (min)- until failure
Exercise 5: ISO Lateral Row
7 Sets/ 8-12 reps on the first 2/ Squeeze that back/ Weight stays the same.
Set 1: 8 to 12 reps (min)- until failure - 60 sec rest
Set 2: 8 to 12 reps (min)- until failure - 45 sec rest
Set 3: until failure - 30 sec rest
Set 4: until failure - 15 sec rest
Set 5: until failure - 5 sec rest
Set 6: until fail then hold contracted weight for 30 sec
🏃 CARDIO, CARDIO, CARDIO
Day 3 - Shoulders - VOD
Exercise 1: Barbell Shoulder Press
3 Sets/6-10 reps/ Slow and steady wins the race/ weight = min rep count/ If your doing 10 reps with ease, per set go up in weight/ 60 sec rest between sets.
Warm up: test for weight, 3-6 reps
Set 1: 6 to 10 reps (min)- until failure
Set 2: 6 to 10 reps (min)- until failure
Set 3: 6 to 10 reps (min)- until failure +1
Exercise 2: Resistance Shoulder Press
3 Sets/6-10 reps/ Pull up a bench chair and incline by the resistance area (most gym should have this area)/ Weight = min rep count/ If your doing 10 reps with ease, per set go up in weight/ 60 sec rest between sets.
Warm up: test for weight, 3-6 reps
Set 1: 6 to 10 reps (min)- until failure
Set 2: 6 to 10 reps (min)- until failure
Set 3: 6 to 10 reps (min)- until failure +1
Exercise 3: Dumbell Lateral Raises
3 Sets/8-12 reps/ 1 second hold pushed out and 1 second hold on pull/ Weight = min rep count/ If your doing 15 reps with ease, per set go up in weight/ 60 sec rest between sets.
Warm up: test for weight, 3-6 reps
Set 1: 8 to 12 reps (min)- until failure
Set 2: 8 to 12 reps (min)- until failure
Set 3: 8 to 12 reps (min)- until failure +1
Exercise 4: Leaning Rear Delt Flys
4 Sets/8-12 reps/ Focus on spreading out instead of in, so your not using your back/ Weight stays the same.
Set 1: 8 to 12 reps (min)- until failure
Set 2: 8 to 12 reps (min)- until failure
Set 3: 8 to 12 reps (min)- until failure
Set 4: 8 to 12 reps (min)- until failure
Exercise 5: Lateral Shoulder Raise
7 Sets/ 8-12 reps on the first 2/ If you dont have a machine just use dumbells/ Weight stays the same.
Set 1: 8 to 12 reps (min)- until failure - 60 sec rest
Set 2: 8 to 12 reps (min)- until failure - 45 sec rest
Set 3: until failure - 30 sec rest
Set 4: until failure - 15 sec rest
Set 5: until failure - 5 sec rest
Set 6: until fail then hold contracted weight for 30 sec
Day 4 - Rest
Rest up! You’ve earned it 🥳
Day 5 - Quads / Glutes - VOD
💡 DROP SETS: GO UNTIL FAILURE WITH MAX WEIGHT FOR MIN REPS, THEN DROP WEIGHT AND DO 5-10 REPS.
💡 (THIS WILL ALL DEPEND ON HOW MANY REPS YOU GET IN THE FIRST PORTION OF THE SET) EXAMPLE: IF YOU DID 20 REPS AS MAX WEIGHT DROP WEIGHT AND GET 10 REPS IN. A little technical but I'm telling you, if you want tree trunks, drop sets are gonna help tremendously.
Exercise 1: Seated Single Leg Extensions
3 Drop Sets/ 15-30 reps/ don't lock the knees all the way, it'll help you not swing the weight/ weight = Min rep count/ 60 sec rest between sets.
Warm up: test for weight
Set 1: 15 (min) to 30 reps
Set 2: 15 (min) to 30 reps
Set 3: 15 (min) to 30 reps
Exercise 2: More Seated Leg Extensions
3 Drop Sets / 15 - 30 reps/ Don't lock the knees all the way, it'll help you not swing the weight / weight = min rep count/ 60 sec rest between sets.
Warm up: test for weight
Set 1: 15 (min) to 30 reps
Set 2: 15 (min) to 30 reps
Set 3: 15 (min) to 30 reps
Exercise 3: Power Front Squat Machine / Hack Squat
If your gym doesn't have one it should have the other. If not just use the Smith Machine For Squats
3 Sets/6-10 reps/ Thrust the hip at the top of the squat, but make sure your bending your knees or your just doing hip thrust, (not good with all that weight) / Weight = Min rep count/ If your doing 15 reps with ease, per set go up in weight/ 60 sec rest between sets.
Warm up: test for weight, 3-6 reps
Set 1: 6 to 10 reps (min)- until failure
Set 2: 6 to 10 reps (min)- until failure
Set 3: 6 to 10 reps (min)- until failure +1
Exercise 4: Lateral Seated Leg Press
⚠️ DO NOT LOCK THOSE KNEES UNLESS YOU WANT THEM BENDING THE OTHER WAY I CANNOT STRESS THIS ENOUGH, PLEASE BE SAFE / Weight stays the same.
3 Sets /6-10 reps
Warm up: test for weight, 3-6 reps
Set 2: 6 to 10 reps (min)- until failure
Set 3: 6 to 10reps (min)- until failure
Set 4: 6 to 10 reps (min)- until failure+1
Day 6 - Biceps / Triceps - VOD
Exercise 1: Rope Pulldowns
3 Sets/6-10 reps/ pinch your elbows to the side, lean a bit foward/ weight = min rep count/ If your doing 10 reps with ease, per set go up in weight/ 60 sec rest between sets.
Warm up: test for weight, 3-6 reps
Set 1: 6 to 10 reps (min)- until failure
Set 2: 6 to 10 reps (min)- until failure
Set 3: 6 to 10 reps (min)- until failure +1
Exercise 2: Skull Crushers / Overhead Tricep Pulls
⚠️ I wouldn’t recommend skull crushers if your by yourself, really at all but I left an alternative.
3 Sets/6-10 reps/ Elbows locked, only pull from the triceps/ Weight = min rep count/ If your doing 10 reps with ease, per set go up in weight/ 60 sec rest between sets.
Warm up: test for weight, 3-6 reps
Set 1: 6 to 10 reps (min)- until failure
Set 2: 6 to 10 reps (min)- until failure
Set 3: 6 to 10 reps (min)- until failure +1
Exercise 3: Seated Dip Machine
3 Sets/8-12 reps/ 1 second hold pushed out and 1 second hold on pull/ Weight = min rep count/ If your doing 15 reps with ease, per set go up in weight/ 60 sec rest between sets.
Warm up: test for weight, 3-6 reps
Set 1: 8 to 12 reps (min)- until failure
Set 2: 8 to 12 reps (min)- until failure
Set 3: 8 to 12 reps (min)- until failure +1
Exercise 4: Dumbbell Bicep Curls
4 Sets/8-12 reps/ pin elbows, no swinging/ Weight stays the same.
Set 1: 8 to 12 reps (min)- until failure
Set 2: 8 to 12 reps (min)- until failure
Set 3: 8 to 12 reps (min)- until failure
Set 4: 8 to 12 reps (min)- until failure
Exercise 5: Arm Curl Machine
3 Drop Sets/ 15-30 reps/ keep shoulders locked, full bicep movement / weight = min rep count/ 60 sec rest between sets.
Warm up: Test for weight
Set 1: 15 (min) to 30 reps
Set 2: 15 (min) to 30 reps
Set 3: 15 (min) to 30 reps
Exercise 6: Standing Cable Curls
7 Sets/ 8-12 reps on the first 2/ drop hands down the your side and full curls to the chest / Weight stays the same.
Set 1: 8 to 12 reps (min)- until failure - 60 sec rest
Set 2: 8 to 12 reps (min)- until failure - 45 sec rest
Set 3: until failure - 30 sec rest
Set 4: until failure - 15 sec rest
Set 5: until failure - 5 sec rest
Set 6: until fail then hold contracted weight for 30 sec
💡 Since they skipped the last workout finish with a killer set! CARDIO CARDIO CARDIO!!!
Day 7 - Hamstrings / Abs - VOD
Exercise 1: Standing Leg Curl
3 Sets / 8-10 reps/ slow and controlled movement / Relax calves and use hamstrings to curl / Make sure to fully contract muscle / Try to do same amount of reps on each leg
Warm up: test for weight/ 4-8 reps
Set 1: 8-12 reps - until failure
Set 2: 8-12 reps - until failure
Set 3: 8-12 reps - until failure
Exercise 2: Lat Pull Down Nordic Hamstring
3 Sets / 5-10 reps /Bending at the hips and Keep back straight / Use hamstrings and heels to pull yourself back up / Move back up until you feel hamstrings stretch
Set 1: 5-10 reps
Set 2: 5-10 reps
Set 3: 5-10 reps
Exercise 3: Incline Bench Press
3 Sets / 8-10 reps / Touch the bar to your upper chest muscles, just below the clavicles and pause for a fraction of a second set grip wider than shoulder grip width
Set 1:8-10 reps - until failure Set 2:8-10 reps - until failure Set 3:8-10 reps - until failure + 1
Exercise 4: Stiff Leg Deadlift on a bench
3 Sets / 8-10 reps/ Stay up close to bar so that its over middle of your foot, keep feet shoulder width apart / Inhale, lean forward with only a slight bend in your knees, and grip the bar/ Hold your breath, brace your core slightly, and lift the bar/keep legs straight when lowering bar
Set 1: 8-10 reps
Set 2: 8-10 reps
Set 3: 8-10 reps
Exercise 5: Gluteator
3 Sets / 25 reps / Push out and down / Use seatbelt if necessary to stay still
Warm up: 10 reps test for weight
Set 1: 25 reps (min) - until failure
Set 2: 25 reps (min) - until failure
Set 3: 25 reps (min) - until failure
Exercise 6: Hip Abductor
3 Set / 10-12 reps / 2 and 3 set are drop sets fail on highest weight and drop weight
Set 1: 10-12 reps - until failure
Set 2 drop set: 10-12 until failure
Set 3 drop set: until failure
Day 8 - Rest
Rest up! You’ve earned it 🥳
Day 9 - Chest - VOD
Exercise 1: Shoulder Press Machine
Exercise 2: Rear Delts Flies
Exercise 3: Cable Front Raises
Exercise 4: Rear Delts Flies
Exercise 5: Tricep Extension w/ Rope Right
Exercise 6: Tricep Dip Machine
Exercise 7: Tricep Rope Pushdown
Exercise 8: Cambered Bar Pushdowns
Exercise 9: Crossover Tricep Cable Push Downs
Exercise 10: Cambered Bar Pushdowns