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    THT 5-Day 6-8 Reps

    Uploaded by

    Scott
    The document outlines a 10-week workout program targeting different muscle groups on a rotating schedule. It includes exercises for shoulders, traps, legs, calves, triceps, biceps, forearms, back, chest, and abs. Each muscle group is trained over 2-3 non-consecutive days per week, with 3-4 exercises per session in the 6-8 repetition range, progressing in weight over the course of the 10 weeks.

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    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd

    THT 5-Day 6-8 Reps

    Uploaded by

    Scott
    52 views15 pages
    The document outlines a 10-week workout program targeting different muscle groups on a rotating schedule. It includes exercises for shoulders, traps, legs, calves, triceps, biceps, forearms, back, chest, and abs. Each muscle group is trained over 2-3 non-consecutive days per week, with 3-4 exercises per session in the 6-8 repetition range, progressing in weight over the course of the 10 weeks.

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    The document outlines a 10-week workout program targeting different muscle groups on a rotating schedule. It includes exercises for shoulders, traps, legs, calves, triceps, biceps, forearms, back, chest, and abs. Each muscle group is trained over 2-3 non-consecutive days per week, with 3-4 exercises per session in the 6-8 repetition range, progressing in weight over the course of the 10 weeks.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Download as ods, pdf, or txt
    52 views15 pages

    THT 5-Day 6-8 Reps

    Uploaded by

    Scott
    The document outlines a 10-week workout program targeting different muscle groups on a rotating schedule. It includes exercises for shoulders, traps, legs, calves, triceps, biceps, forearms, back, chest, and abs. Each muscle group is trained over 2-3 non-consecutive days per week, with 3-4 exercises per session in the 6-8 repetition range, progressing in weight over the course of the 10 weeks.

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    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Download as ods, pdf, or txt
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    SHOULDERS & TRAPS Week 1 Week 2

    Rest After
    Set Shoulders Set Rep Range Weight Reps Weight

    1st Overhead Barbell Press 3 6 to 8

    2nd Overhead Barbell Press 3 6 to 8

    3rd Overhead Barbell Press 3 6 to 8

    4th Overhead Dumbbell Press 2 6 to 8

    5th Overhead Dumbbell Press 2 6 to 8

    6th Dumbbell Lateral Raises 2 6 to 8

    7th Dumbbell Lateral Raises 2 6 to 8

    8th Dumbbell Front Raises 4 6 to 8


    Rest After
    Set Traps Set Rep Range Weight Reps Weight

    1st Shrugs 2 6 to 8

    2nd Shrugs 2 6 to 8

    3rd Shrugs 2 6 to 8

    4th Shrugs 2 6 to 8
    Week 3 Week 4 Week 5 Week 6

    Reps Weight Reps Weight Reps Weight Reps Weight Reps

    Reps Weight Reps Weight Reps Weight Reps Weight Reps


    Week 7 Week 8 Week 9 Week 10

    Weight Reps Weight Reps Weight Reps Weight Reps

    Weight Reps Weight Reps Weight Reps Weight Reps


    LEGS Week 1 Week 2
    Rest Rep
    Set Legs After Set Range Weight Reps Weight Reps

    1st Squats 3 6 to 8

    2nd Squats 3 6 to 8

    3rd Leg Press 3 6 to 8

    4th Leg Press 3 6 to 8

    5th Stiff Leg Deadlifts 3 6 to 8

    6th Stiff Leg Deadlifts 2 6 to 8

    7th Leg Extensions 2 6 to 8

    8th Leg Curls 3 6 to 8


    Rest Rep
    Set Calves After Set Range Weight Reps Weight Reps

    9th Calf Raises 2 6 to 8

    10th Calf Raises 2 6 to 8

    11th Calf Raises done! 6 to 8


    Week 3 Week 4 Week 5 Week 6 Week 7

    Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

    Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
    Week 8 Week 9 Week 10

    Weight Reps Weight Reps Weight Reps

    Weight Reps Weight Reps Weight Reps


    TRICEPS, BICEPS, & FOREARMS Week 1 Week 2
    Rest After Rep
    Set Triceps Set Range Weight Reps Weight

    1st Tricep Cable Push Downs 2 6 to 8

    2nd Tricep Cable Push Downs 2 6 to 8

    3rd Tricep Cable Push Downs 3 6 to 8

    4th Cable Bent-Over Triceps Extensions  2 6 to 8

    5th Cable Bent-Over Triceps Extensions  2 6 to 8

    6th Cable Bent-Over Triceps Extensions  3 6 to 8

    7th Decline Tricep Extensions  2 6 to 8

    8th Decline Tricep Extensions  3 6 to 8


    Rest After Rep
    Set Biceps Set Range Weight Reps Weight

    1st Cable Preacher Curls 2 6 to 8

    2nd Cable Preacher Curls 2 6 to 8

    3rd Cable Preacher Curls 3 6 to 8

    4th Seated Incline Dumbbell Curls 2 6 to 8

    5th Seated Incline Dumbbell Curls 2 6 to 8

    6th Seated Incline Dumbbell Curls 3 6 to 8

    7th Concentration Curls 2 6 to 8

    8th Concentration Curls 2 6 to 8

    Rest After Rep


    Set Forearms Set Range Weight Reps Weight

    1st Barbell Wrist Curls 2 6 to 8

    2nd Barbell Wrist Curls done! 6 to 8


    Week 3 Week 4 Week 5 Week 6 Week 7

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
    Week 8 Week 9 Week 10

    Reps Weight Reps Weight Reps Weight Reps

    Reps Weight Reps Weight Reps Weight Reps

    Reps Weight Reps Weight Reps Weight Reps


    BACK Week 1 Week 2
    Rest Rep
    Set Back After Set Range Weight Reps Weight Reps

    1st Deadlift 3 4 to 6

    2nd Deadlift 3 4 to 6

    3rd Deadlift 3 4 to 6

    4th Seated Cable Rows 2 6 to 8

    5th Seated Cable Rows 2 6 to 8

    6th Seated Cable Rows 3 6 to 8

    7th Unilateral One-arm Dumbbell Rows 2 6 to 8

    8th Unilateral One-arm Dumbbell Rows done! 6 to 8


    Week 3 Week 4 Week 5 Week 6 Week 7

    Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
    Week 8 Week 9 Week 10

    Weight Reps Weight Reps Weight Reps


    CHEST & ABS Week 1 Week 2
    Rest Rep
    Set Chest After Set Range Weight Reps Weight

    1st Flat Barbell Bench Press 2 6 to 8

    2nd Flat Barbell Bench Press 3 6 to 8

    3rd Deep Dips 2 6 to 8

    4th Deep Dips 3 6 to 8

    5th Decline Dumbbell Bench Press 2 6 to 8

    6th Decline Dumbbell Bench Press 3 6 to 8

    7th Incline Barbell Bench Press 2 6 to 8

    8th Incline Barbell Bench Press 3 6 to 8


    Rest Rep
    Set Abs After Set Range Weight Reps Weight

    1st Hanging Leg Raises 2 6 to 8

    2nd Hanging Leg Raises 2 6 to 8

    3rd Weighted Reverse Crunches 2 6 to 8

    4th Weighted Reverse Crunches 2 6 to 8

    5th Kneeling Cable Crunches 2 6 to 8

    6th Kneeling Cable Crunches done! 6 to 8


    Week 3 Week 4 Week 5 Week 6 Week 7

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

    Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
    Week 8 Week 9 Week 10

    Reps Weight Reps Weight Reps Weight Reps

    Reps Weight Reps Weight Reps Weight Reps

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