Male Physique Template Shoulder and Arm 5 Days

Week 1 Exercise Day 1: Standing Barbell Shoulder Press Dumbbell Side Lateral Raise Assisted Dips Cable Tricep Pushdown A

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Citation preview

Week 1 Exercise Day 1: Standing Barbell Shoulder Press Dumbbell Side Lateral Raise Assisted Dips Cable Tricep Pushdown Alternating Dumbbell Curl Machine Crunch

Sets 3 3 3 3 2 3

Week 2 Weight Rep Goal Rep Results *Rating 45 20 135 85 30 75

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 1: Standing Barbell Shoulder Press Dumbbell Side Lateral Raise Assisted Dips Cable Tricep Pushdown Alternating Dumbbell Curl Machine Crunch

Week 1 Exercise Day 2: High Bar Squat Hack Squat Seated Leg Curl Incline Medium Grip Bench Press Calves on Calf Machine

Sets 3 3 3 3 6 Sets 3 3 3 3 3 3

175 95 100 90 70

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 2: High Bar Squat Hack Squat Seated Leg Curl Incline Medium Grip Bench Press Calves on Calf Machine

Sets 3 3 3 3 6

85 20 20 30 85 10

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 3: Cable Facepull Dumbbell Side Lateral Raise Incline Dumbbell Curl Alternating Dumbbell Curl Cable Tricep Pushdown Hanging Strait Leg Raise

Sets 3 3 3 3 3 3 3

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

3 3 3 3 6

185 100 105 95 75

3/fail 3/fail 3/fail 3/fail 3/fail

185 35 170 100 70

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: Deadlift 45 Degree Back Raise Leg Press Cable Row Calves on Calf Machine

90 20 20 30 90 10

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 2: High Bar Squat Hack Squat Seated Leg Curl Incline Medium Grip Bench Press Calves on Calf Machine Exercise Day 3: Cable Facepull Dumbbell Side Lateral Raise Incline Dumbbell Curl Alternating Dumbbell Curl Cable Tricep Pushdown Hanging Strait Leg Raise

195 35 180 105 75

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: Deadlift 45 Degree Back Raise Leg Press Cable Row Calves on Calf Machine

Week 2 Weight Rep Goal Rep Results *Rating 20 30 135 85 50 40 70

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: Incline Dumbbell Curl Alternating Dumbbell Curl Assisted Dips Cable Facepull Dumbbell Shrug Low Incline Dumbbell Press Assisted Parallel Pullup

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Sets 3 3 3 3 6 Sets 3 3 3 3 3 3 Sets 3 3 3 3 6

20 30 140 90 55 40 75

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: Incline Dumbbell Curl Alternating Dumbbell Curl Assisted Dips Cable Facepull Dumbbell Shrug Low Incline Dumbbell Press Assisted Parallel Pullup

Sets 3 3 3 3 3 3 3

Week 5: Deload

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 2 3

50 20 150 95 35 85

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Week 4 Weight Rep Goal Rep Results *Rating 190 100 110 95 75

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 2: High Bar Squat Hack Squat Seated Leg Curl Incline Medium Grip Bench Press Calves on Calf Machine

3 3 3 3 6

90 20 20 30 90 10

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 3: Cable Facepull Dumbbell Side Lateral Raise Incline Dumbbell Curl Alternating Dumbbell Curl Cable Tricep Pushdown Hanging Strait Leg Raise

195 105 110 100 75

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail

95 20 20 35 95 10

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Week 4 Weight Rep Goal Rep Results *Rating 200 40 185 110 75

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 4: Deadlift 45 Degree Back Raise Leg Press Cable Row Calves on Calf Machine

205 40 185 110 75

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail

Week 4 Weight Rep Goal Rep Results *Rating 20 30 145 90 55 45 75

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 5: Incline Dumbbell Curl Alternating Dumbbell Curl Assisted Dips Cable Facepull Dumbbell Shrug Low Incline Dumbbell Press Assisted Parallel Pullup

45 20 135 85 30 75

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Exercise Day 2: High Bar Squat Hack Squat Seated Leg Curl Incline Medium Grip Bench Press Calves on Calf Machine

Sets Weight 2 2 2 2 2

175 95 100 90 70

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Exercise Day 3: Cable Facepull Dumbbell Side Lateral Raise Incline Dumbbell Curl Alternating Dumbbell Curl Cable Tricep Pushdown Hanging Strait Leg Raise

Sets Weight 2 2 2 2 2 2

85 20 20 30 85 10

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Exercise Day 4: Deadlift 45 Degree Back Raise Leg Press Cable Row Calves on Calf Machine

Sets Weight 2 2 2 2 2

95 20 85 50 35

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 5: Deload

Sets Weight 3 3 3 3 3 3 3

2 2 2 2 2 2

Week 5: Deload

Sets Weight 3 3 3 3 6

Sets Weight

Week 5: Deload

Sets Weight 3 3 3 3 3 3

Exercise Day 1: Standing Barbell Shoulder Press Dumbbell Side Lateral Raise Assisted Dips Cable Tricep Pushdown Alternating Dumbbell Curl Machine Crunch

Week 5: Deload

Sets Weight

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 3 3 3

50 20 145 90 30 80

Exercise Day 1: Standing Barbell Shoulder Press Dumbbell Side Lateral Raise Assisted Dips Cable Tricep Pushdown Alternating Dumbbell Curl Machine Crunch

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 6

3 3 3 3 2 3

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 3 3

Sets

Week 3

Sets Weight Rep Goal Rep Results *Rating

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 5: Incline Dumbbell Curl Alternating Dumbbell Curl Assisted Dips Cable Facepull Dumbbell Shrug Low Incline Dumbbell Press Assisted Parallel Pullup

45 20 140 90 30 80

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: Deadlift 45 Degree Back Raise Leg Press Cable Row Calves on Calf Machine

3 3 3 3 2 3

Exercise Day 1: Standing Barbell Shoulder Press Dumbbell Side Lateral Raise Assisted Dips Cable Tricep Pushdown Alternating Dumbbell Curl Machine Crunch

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: Cable Facepull Dumbbell Side Lateral Raise Incline Dumbbell Curl Alternating Dumbbell Curl Cable Tricep Pushdown Hanging Strait Leg Raise

Week 3

Sets Weight Rep Goal Rep Results *Rating

20 35 150 95 55 45 75

Reps 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

Exercise Day 5: Incline Dumbbell Curl Alternating Dumbbell Curl Assisted Dips Cable Facepull Dumbbell Shrug Low Incline Dumbbell Press Assisted Parallel Pullup

Sets Weight 2 2 2 2 2 2 2

10 15 70 45 25 20 35

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 1 Exercise Day 1: 0 0 0 0 0 0 0

Sets 4 4 4 4 4 2 3

Week 2 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 1: 0 0 0 0 0 0 0

Week 1 Exercise Day 2: 0 0 0 0 0

Sets 3 3 3 3 6 Sets 4 4 4 3 3 3 3

Weight Rep Goal Rep Results *Rating 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0 0 0

Sets 3 3 3 3 6

0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 3: 0 0 0 0 0 0 0

Sets 4 4 4 4 4 4 3 3

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 6

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0 0

0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0 0 0 Exercise Day 3: 0 0 0 0 0 0 0

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: 0 0 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Sets 3 3 3 3 6 Sets 4 4 4 3 3 3 3 Sets 3 3 3 3 6

0 0 0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: 0 0 0 0 0 0 0 0

Sets 4 4 4 4 4 4 3 3

Week 5: Deload

Sets Weight Rep Goal Rep Results *Rating 4 4 4 4 4 2 3

0 0 0 0 0 0 0

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Exercise Day 1: 0 0 0 0 0 0

Week 4 Weight Rep Goal Rep Results *Rating 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 2: 0 0 0 0 0

Sets Weight 3 3 3 3 6

0 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 3: 0 0 0 0 0 0 0

0 0 0 0 0

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail

Exercise Day 2: 0 0 0 0 0

0 0 0 0 0 0 0

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Exercise Day 3: 0 0 0 0 0 0

Week 4 Weight Rep Goal Rep Results *Rating 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 4: 0 0 0 0 0

0 0 0 0 0

Reps

Rep Results *Rating

1/fail 1/fail 1/fail 1/fail 1/fail

Exercise Day 4: 0 0 0 0 0

Week 4 Weight Rep Goal Rep Results *Rating 0 0 0 0 0 0 0 0

2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail 2/fail

Exercise Day 5: 0 0 0 0 0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

2 2

0 0

1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2 2 2

0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight

Rep Goal

2 2

0 0

1/2 reps of Week 1 1/2 reps of Week 1

2 2 2 2

0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2 2 2

0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 5: Deload

Sets Weight 4 4 4 4 4 4 3 3

0 0 0 0

Week 5: Deload

Sets Weight 3 3 3 3 6

Rep Goal

2 2 2 2

Week 5: Deload

Sets Weight 4 4 4 3 3 3 3

Sets Weight

Week 5: Deload

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 4 4 4 4 4 4 3 3

0 0 0 0 0 0 0

Exercise Day 1: 0 0 0 0 0 0 0

Week 3

Sets Weight Rep Goal Rep Results *Rating 3 3 3 3 6

4 4 4 4 4 2 3

Week 4 Weight Rep Goal Rep Results *Rating

Week 3

Sets Weight Rep Goal Rep Results *Rating 4 4 4 3 3 3 3

Sets

Week 3

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 5: 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: 0 0 0 0 0

4 4 4 4 4 2 3

Exercise Day 1: 0 0 0 0 0 0 0

Week 2

Week 1 Exercise Day 3: 0 0 0 0 0 0 0

Week 3

Sets Weight Rep Goal Rep Results *Rating

0 0 0 0 0 0 0 0

Reps 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail 1/fail

Rep Results *Rating

Exercise Day 5: 0 0 0 0 0 0 0

Sets Weight

Rep Goal

2 2

0 0

1/2 reps of Week 1 1/2 reps of Week 1

2 2 2 2 2

0 0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 1 Exercise Day 1: 0 0 0 0 0

Sets 3 3 3 1 2

Week 2 Weight Rep Goal Rep Results *Rating 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 1: 0 0 0 0 0

Week 1 Exercise Day 2: 0 0 0 0

Sets 2 2 2 5 Sets 3 3 2 2 2

0 0 0 0

3/fail 3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0 0

Sets 2 2 2 2 5 Sets 3 3 3 3 2 2

3/fail 3/fail 3/fail 3/fail 3/fail

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

2 2 2 5

0 0 0 0

*Rating

3/fail 3/fail 3/fail 3/fail

Exercise Day 2: 0 0 0 0

3 3 2 2 2

0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0 0

0 0 0 0 0

*Rating

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 3: 0 0 0 0 0

0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 5: 0 0 0 0 0 0

0 0 0 0 0

1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2 2

0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Sets Weight 2 2 2 2 2

0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 3: Deload Sets Weight Rep Goal Rep Results 2 2 2 2 5

0 0 0 0 0

*Rating

3/fail 3/fail 3/fail 3/fail 3/fail

Exercise Day 4: 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

2 2 2 2 2

Rep Goal

Week 3: Deload Sets Weight Rep Goal Rep Results

Week 2 Weight Rep Goal Rep Results *Rating

Sets Weight

Week 3: Deload Sets Weight Rep Goal Rep Results

Exercise Day 3: 0 0 0 0 0

Week 1 Exercise Day 5: 0 0 0 0 0 0

0 0 0 0 0

Exercise Day 1: 0 0 0 0 0

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 4: 0 0 0 0 0

3 3 3 1 2

*Rating

Week 2 Weight Rep Goal Rep Results *Rating

Week 1 Exercise Day 3: 0 0 0 0 0

Week 3: Deload Sets Weight Rep Goal Rep Results

Sets Weight 2 2 2 2 2

0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1

Week 3: Deload Sets Weight Rep Goal Rep Results 3 3 3 3 2 2

0 0 0 0 0 0

3/fail 3/fail 3/fail 3/fail 3/fail 3/fail

*Rating

Exercise Day 5: 0 0 0 0 0 0

Sets Weight 2 2 2 2 2 2

0 0 0 0 0 0

Rep Goal 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1 1/2 reps of Week 1