MUSCLE GROUP SETS REP RANGE & TEMPO Option Option Option Smith Machine Press (Flat) Dumbbell Press (Flat) Smith Machine Press (Incline) Hammer Machine Press (Incline/Flat) Cable Fly (Incline/Flat) Machine Chest Fly DAY 1: CHEST, SHOULDERS & ABS Chest Exercise Exercise Exercise Exercise Warmups + 1-2 8-12 Tempo: 1sec Positive, 3sec Negative, no working sets rest/pauze 1-2 working 8-12 Tempo: 1sec Positive, 3sec Negative, no sets rest/pauze 1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative, 1sec Eccentric Pause/ Stretch Barbell Bench Press (Flat) Dumbbell Press (Incline) Dumbbell Fly (Incline) 1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative, no rest/pauze Dumbbell Hex Press (Incline/Flat) Exercise Close Grip Push Up 1-2 working sets 6-8 Tempo: 1sec Positive, 4sec Negative, no rest/pauze Wide Grip Bodyweight Dip Wide Grip Machine Dip Shoulders Exercise Exercise Exercise 1-2 working sets 8-12 Tempo: 1sec Positive, 1s Statid Hold, 3sec Negative 1-2 working sets 8-12 Tempo: 1sec Positive,1s Statid Hold, 3sec Negative Cable Lateral Raise Dumbbell Lateral Raise (Seated/Standing) Cable Rear Delt Fly Machine Rear Delts Parallel-Grip Cable Press Hammer Strength Shoulder Press Dumbbell Rear Delts 1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative Abs Exercise Exercise Exercise 1-2 working sets 15-20 Tempo: 1sec Positive, 1sec Negative, no Oblique Crunch rest/pauze 1-2 working sets 15-20 Tempo: 1sec Positive, 1sec Negative, no Cable Rope Crunches rest/pauze 1-2 working sets 12-15 Tempo: 1sec Positive, 1sec Negative, no Cable Side Rope Crunches rest/pauze Flat Bench Leg Tucks DAY 2: HAMSTRINGS, ADDUCTORS & GLUTES Hamstrings Exercise Exercise Warmups + 1-2 8-12 Tempo: 2sec Positive, 1sec Static Hold, Seated Legcurl working sets 3sec Negative 1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative Romanian Deadlift (Dumbbell/Barbell/ Smith Machine) Exercise Adductors 1-2 working sets 6-8 Tempo: 2sec Positive, 1sec Static Hold, 3sec Negative Lying Cable Hamstring Curls Lying Legcurl Dumbbell Hamstring Curl Exercise Warmups + 1-2 8-12 Tempo: 2sec Positive, 1sec Static Hold, 4sec working sets Negative ADDUCTOR MACHINE Glutes Exercise 1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative, 1sec Eccentric Pause/ Stretch Kettlebell Single Leg Romanian Deadlift Dumbbell Single Leg RDL Exercise 1-2 working sets 6-8 Tempo: 1sec Positive, 1sec Static Hold, 3sec Negative Smith Machine Hip Thrust Barbell Hip Thrust Exercise 1-2 working sets 6-8 Tempo: 2sec Positive, 1sec Static Hold, 4sec Negative Reverse Hyper Extensions Weighted Hyper Extensions Cable Glute Kickback DAY 3: BACK, REAR DELTS, TRAPS & CALVES Back Exercise Warmups + 1-2 8-12 Tempo: 1sec Positive, 1sec Static Hold, Pullup working sets 2sec Negative Cable Pulldown Machine (Close/Wide/Underhand Grip) Hammer Pulldown Machine Exercise Warmups + 8-12 Tempo: 1sec Positive, 1sec Static Hold, Convention deadlift working sets 3sec Negative Sumo deadlift Note: Bài tập kết hợp để bổ sung thêm compound vào lịch tập Exercise 1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold, 2sec Negative Close Grip Seated Carble Rows Underhand EZ Bar Rows Exercise 1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold, 2sec Negative Hammer Row Machine (Alternating/Unilateral) Dumbbell Rows (Alternating/Unilateral) Exercise 1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold, 3sec Negative Back Extensions Barbell Rows Rear Delts & Traps Exercise Exercise Exercise Exercise Warmups + 1-2 8-12 Tempo: 1sec Positive, 1sec Static Hold, working sets 3sec Negative 1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold, 3sec Negative 1-2 working sets 6-10 Tempo: 1sec Positive, 2sec Static Hold, 3sec Negative 1-2 working sets 8-12 Tempo: 1sec Positive, 2sec Static Hold, 3sec Negative Cable Rear Delt Fly Machine Rear Delt Cross-Body Upright Carble Row Dumbbell/ Barbell Shrugs Deadlift Machine Shrugs Face Pulls Calves Exercise Exercise 2 working sets working sets 10-12 Tempo: 1sec Positive, 2sec Static Hold, 3sec Negative, 2sec Eccentric Pause/Stretch Seated Calf Raise 10-12 Tempo: 1sec Positive, 2sec Static Hold, 3sec Negative, 2sec Eccentric Pause/Stretch Standing Calf Raise Legpress Calf Raise DAY 4: TRICEPS, BICEPS, ABS Triceps Exercise Warmups + 1-2 8-12 Tempo: 1sec Positive, 2sec Negative working sets Tricep-Press on the Smith Machine Dips Machine Smith Machine Shrugs Exercise 1-2 working sets 8-12 Tempo: 1sec Positive, 2sec Negative Exercise 1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold, 3sec Negative Cable Pushdowns (Rope/ EZ Bar / V-Bar / Pulldown Bar) Carble Triceps Kickback Biceps Exercise Exercise Exercise Warmups + 1-2 working sets 8-12 Tempo: 1sec Positive, 2sec Negative 1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold, Spider Curls 2sec Negative 1-2 working sets 8-12 Tempo: 1sec Positive, 2sec Negative Alternating Dumbbell Curls Cable Rope Hammer Curls Barbell Curls Decline Curls Preacher Curls Cable Curls Dumbbell Hammer Curls Abs Exercise Exercise Exercise warmup + 1-2 12-15 Tempo: 1sec Positive, 1sec Static Hold, Crunch Machine working sets 3sec Negative 1-2 working sets 15-20 Tempo: 1sec Positive, 3sec Negative, no Flat Bench Leg Tucks rest/pauze 1-2 working sets 12-15 Tempo: 1sec Positive, 3sec Negative, no Cable Side Rope Crunches rest/pauze Leg Raise DAY 5: QUADS & CALVES Quads Exercise Warmups + 1-2 8-12 Tempo: 2sec Positive, 4sec Negative working sets Exercise LEGPRESS SQUATS (Barbell/Smith Machine) H-SQUAT / HACKSQUAT (Decline/Seated) / PENDULUM SQUAT 1-2 working sets 8-12 Tempo: 2sec Positive, 4sec Negative REVERSE V-SQUAT V-SQUAT DUMBBELL SUMO SQUATS Exercise 1-2 working sets 10-15 Tempo: 2sec Positive, 1sec Static Hold, 4sec Negative LEG EXTENSIONS SISSY SQUATS JEFFERSON SQUATS Exercise 1-2 working sets 8-12 Tempo: 2sec Positive, 4sec Negative BULGARIAN SPLIT SQUATS WALKING LUNGES SINGLE LEGPRESS MACHINE Calves Exercise Exercise 2 working sets working sets 10-12 Tempo: 1sec Positive, 2sec Static Hold, 3sec Negative, 2sec Eccentric Pause/Stretch Seated Calf Raise 10-12 Tempo: 1sec Positive, 2sec Static Hold, 3sec Negative, 2sec Eccentric Pause/Stretch Standing Calf Raise Legpress Calf Raise DAY 6: PECS, SHOULDERS & ABS Pecs Exercise Exercise 1-2 working 8-12 Tempo: 1sec Positive, 3sec Negative, no sets rest/pauze 1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative, 1sec Eccentric Pause/ Stretch Dumbbell Press (Incline) Incline Cable Fly Smith Machine Press (Incline) Hammer Machine Press (Incline) Dumbbell Fly (Incline) Machine Chest Fly Exercise Exercise Shoulders Exercise Exercise Exercise 1-2 working sets 8-12 Tempo: 1sec Positive, 3sec Negative, no rest/pauze Dumbbell Hex Press (Incline) Warmups + 1-2 8-12 Tempo: 1sec Positive, 1s Statid Hold, working setsSmith Machine Shoulder Press 3sec Negative 1-2 working sets 8-12 Tempo: 1sec Positive, 1s Statid Hold, 1-2 working sets 8-12 Tempo: 1sec Positive, 1s Statid Hold, 3sec Negative 1-2 working sets 8-12 Tempo: 1sec Positive, 1sec Static Hold, 3sec Negative Dumbbell Shoulder Press Dumbbell Lateral Raise Cable Rear Delt Fly Machine Rear Delts Cross-Body Upright Carble Row Face Pulls Oblique Crunch Flat Bench Leg Tucks Abs Exercise Exercise Exercise DAY 7: REST 1-2 working sets 15-20 Tempo: 1sec Positive, 1sec Negative, no rest/pauze 1-2 working sets 15-20 Tempo: 1sec Positive, 1sec Negative, no rest/pauze 1-2 working sets 12-15 Tempo: 1sec Positive, 1sec Negative, no rest/pauze Cable Rope Crunches Cable Side Rope Crunches 3sec Negative Cable Lateral Raise (Seated/Standing) Dumbbell Rear Delts