Workout Plan For Week

Thursday:- Biceps & Triceps

Follow along all week 5 Days Split Routines.

Exercise 2 — Lat Pull Down

4 dropsets of 10–12 reps + 50% drop for 5–8 more reps

2 dropsets of 10–15 reps + 50% drop for 8–10 more reps

Exercise 4 — Superset Single Arm Cable Row with Cable Pullover

2 sets of 10–15 rows and 10–15 pullovers

Exercise 5 — Hanging Leg Raises

Exercise 6 — Cable Crunch

TUESDAY — Massive Chest Pump

Try this chest workout from

Exercise 1 — Incline Dumbbell Press

Exercise 2 — Incline Machine Press (single arm)

3 sets of 8–12 reps per arm

1 set of 8–12 reps per arm with a dropset of 8–10 more reps

Exercise 3 — Superset Flat Dumbbell Chest Press with Pushups from Bench

4 sets of 8–12 dumbbell chest press

Exercise 4 — Decline Cable Fly

WEDNESDAY — Shoulder Workout

Try this shoulder workout.

Exercise 1 — Smith Machine Overhead Press

Exercise 2 — Superset Standing Lateral Raises and Seated Lateral Raises

4 sets of 8–12 reps standing

4 sets of 8–10 reps seating

Exercise 3 — Dumbbell Front Raise

Exercise 4 — Superset Bent Over Reverse Flys and Reverse Pec Dec

3 sets of 8–12 reps of each exercise

Exercise 5 — Barbell Shrugs

THURSDAY — Massive Arms with

Build your biceps and triceps with this workout

Exercise 1 — Rope Pushdown

Exercise 2 — Tricep Kickbacks with Dumbbell

Exercise 3 — Single Arm Cable Extension

Exercise 4 — Superset Dumbbell Curls and Barbell Curls with reverse grip

3 sets of 10–15 reps with the dumbbells

3 sets of 8–10 reps with the barbell

Exercise 5 — Cable Bicep Curl

Try this full leg day workout.

4 sets of 8–10 reps (getting heavier)

2 sets of 15–20 reps (lower weight, higher reps)

Exercise 2 — Leg Extensions

4 sets of 10–12 reps with both legs followed by 5–7 reps on each leg.

Exercise 3 — Leg Press Machine

Exercise 4 — Lying Hamstring Curls

Exercise 5 — Standing Calf Raises

Exercise 6 — Calf Raises on Leg Press Machine

FULL WEEK OF TRAINING with Mike Thurston

We’ve been following Mike Thurston’s 5 Day Split all week. Here’s a reminder of the workouts. Save them to your favorites and let us know how you get on with them.

Tuesday — Chest & Shoulders

Start the week with LEG DAY

All this week we reveal his full weekly schedule and follow his 5 Day Split. Look out for workouts every day in your inbox.

We’re starting the week with a heavy leg workout.

Exercise 1 — Bulgarian Split Squats

3 sets of 12 reps each leg

Exercise 2 — SUPERSET — Front Squats and Squats

Exercise 3 — Dumbbell Lying Hamstring Curl

Exercise 4 — SUPERSET — Romanian Deadlift and Step Ups

Exercise 5 — Dumbbell Squats On Heels

3 sets of 10 reps (and to failure on last set)

Exercise 6 — Walking Dumbbell Lunges

Exercise 7 — Standing Barbell Calf Raises

1 set of 30 reps on each leg — pausing to contract after each 10 reps

Find out what it takes to build impressive pecs and shoulders.

All this week we’re following Mike Thurston’s 5 Day Split. Your legs are likely to be sore from yesterday’s heavy start to the week, but today we’re hitting chest and shoulders.

Day 2 — Chest and Shoulders

Exercise 1 — Dumbbell Flat Bench Press

Exercise 2 — SUPERSET — Dumbbell Lateral Raise and Plate Raises

Exercise 3 — SUPERSET — Seated Cable Press and Seated Cable Flys

Exercise 4 — Alternating Dumbbell Press Seated

Exercise 5 — SUPERSET — Close Grip Dumbbell Press and Push Ups

3 sets of 10 reps (and to failure on last set)

Exercise 6 — Cable Lateral Raises

3 sets of 15 reps (and to failure on last set)

Lower weights but higher volume for these arm supersets.

we’re going for lower weights but higher volume and alternating between bicep and tricep supersets.

Superset 1 — Supinated Grip Pull Ups and Bicep Curl on Incline Bench

3 sets of 10 reps per exercise

Superset 2 — Overhead Ez Bar Extensions and Close Grip Barbell Press

3 sets of 10–12 reps per exercise

Superset 3 — Reverse Grip Ez Bar Curls and Bicep Curls On Incline Bench

3 sets of 10–12 reps per exercise

Superset 4 — Dips and Tricep Cable Extensions

3 sets of 8–10 reps per exercise

Superset 5 — Lying Cable Curl and Standing Rope Curl

3 sets of 8–10 reps per exercise

Superset 6 — Overhead Cable Extension and Standing Cable Press Down

3 sets of 10–12 reps per exercise

Exercise 5 — Dips for triceps

2 sets. In each set, dips to failure, rest of 20 seconds, then dips to failure again

Round 1–30 seconds each exercise

Round 2–30 seconds each exercise

Round 3–30 seconds each exercise

Round 4–30 seconds each exercise

Alternate V-Ups — left to right

Alternate V-Ups — right to left

Round 5–30 seconds each exercise

Originally published at https://tarzanworkout.blogspot.com on November 4, 2021.