Workout Program

Overall

  • Training interval: 24-48h, 72 hours (if any myalgia)
  • Training hour: 60-70min
  • Number of sets
    • Bodyweight training: 3 set
    • Weight training: warmup + 2 set
  • Set interval:
    • Smaller muscle: 2-3min
    • Larger muscle: 4-5min
  • Menu cycle: A•B•A••B•A•B•• …
    • 6 workout per 14 day
  • Whey protein: 1.5 * bodyweight (kg) / spoon (25 g) = 4-5 spoons or less
Ribeiro, et al., (2017)

■A1: Leg 1417 cm^3

  • Squat – 112.5kg *6 reps
    • (20 +2 (20+20)) kg *6 reps
  • Standing calf lv7
    • 115kg *10 reps *2 set
  • Leg extension – machine
    • 2 * (20+5)kg *6 reps *2 set

■A2: Hip 764 cm^3

  • Deadlift – 135.0kg
    • (20 +2 (15+5)) kg *6 reps
  • Bridge with leg kick

■A3: Abdominal cm^3

  • Leg raise + reverse crunch
    • 15 reps *3 set
  • Reverse russian twist
    • 10 reps *3 set
  • Sit-up lv1 + medicine ball N kg
    • 10 reps *3 set

■B1: Pectoralis major 290 cm^3

  • Bench press lv13-15 – 85.0kg
    • (20 +2 (15+5)) kg *6 reps
  • Incline smith machine press lv3-4
    • 2 *10kg *6 reps
  • Incline dumbbell flys lv3-4
    • 2 *14kg *6 reps
  • Fly lv3 – machine
    • 27.5kg *6 reps

■B2: Back 262 cm^3

  • Assisted Chin-ups – machine
    • -20kg *6 reps
  • Pull-ups
    • BW+10kg*N *10 reps

■B4: Shoulder 381 cm^3

  • Incline lateral raise – high reps
    • 4kg *15 reps
  • Dumbbell shrugs
    • 2 *22kg *6 reps

■B3: Arm 372 cm^3

  • French press lv5 – heavy wright & fast TUT
    • 16kg *6 reps *3 set
  • Triceps kickbacks
    • 2 *8kg *10 reps *3 set

Reference