Bench press
Incline
bench press
Incline
dumbbell press
Incline
dumbbell flyes
Decline
dumbbell press
Front lat pull
Front pull up
Behind-neck
pulldowns
Low pulley
row
Squats
Leg press
Leg extension
Stiff-legged
dead lifts
Leg curls
Behind-neck
military press
Lateral raise
Upright row
Overhead triceps
extension
Cable triceps
extension
Barbell curls
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Men's Maximum Gains 5-Day Split |
A popular method of training with body builders is a 5-day split with a target overload. This is effective because it allows you to hit the muscle with everything you've got and then you get to rest it for a week. These sessions should be particularly intense, each set taken to at least positive failure working at 100% intensity. Rest only 45 seconds to 1 minute between sets.
These are the exercises that my clients do while under my
close supervision. Please use caution when working out, no matter what the
circumstances. I recommend using an experienced spotter or trainer when
doing any lifting. Jean-Paul Fitness Specialists is not personally responsible for any injury you may
incur. It is possible that you may experience:
- Soreness
- Pulled muscles
- Heat prostration
- Muscle or ligament tears
- Broken bones
If I have left anything out, use your imagination! Typical weight-lifting related injuries occur in the lower back, shoulders,
elbows (triceps tendon especially) and knees; but they are not limited to
those areas. PLEASE BE CAREFUL.
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