Sergi Constance- Aesthetic Engineering Training split

Day 1 – Legs & Calves + Abs  recommended sets & reps ( reps are near failure)
Leg extensions 20 reps, 16 reps , 12 reps ,8 reps , 6 reps
Squat neutral stance 20 reps, 15 reps , 10 reps , 6 reps , 6 reps + dropset
Leg Press narrow stance 20 reps, 15 reps , 10 reps , 6 reps , 6 reps + dropset
Dumbbell Lunges 20 steps ( 10 steps per leg )  x 3 sets
standing Calf raises (neutral foot position) 30 reps , 25 reps , 20 reps , 15 reps , 10 reps
Seated calf raises 30 reps , 25 reps , 20 reps , 15 reps , 10 reps
Day 2 – Chest & Triceps  recommended sets & reps
dumbbell incline chest press 20 reps , 15 reps , 12 reps , 8 reps , 8 reps
incline dumbbell flys 15 reps, 12 reps, 10, reps, 8 reps, 8 reps + dropset
flat barbell press 15 reps, 10 reps, 8 reps, 8 reps + dropset
Cable crossover and 15 Reps for both excersises. Do 4 sets
 Dips superset
V bar cable press downs 20 reps , 15 reps, 10 reps, 10 reps
Overhead dumbbell tricep extensions 20 reps , 15 reps, 10 reps, 10 reps
Lying tricep extension and Superset 15 reps on both excersises
 dumbbell kick back
Day 3 – Back & Biceps  recommended sets & reps
Lat Pull downs [Warm up 20 reps] 16 reps , 12 reps , 8 reps ,6 reps
Close grip pull downs 16 reps , 12 reps , 8 reps ,6 reps + drop set
Seated Cable row 16 reps , 12 reps , 8 reps ,6 reps + drop set
Bent over Barbbell row 15 reps , 10 reps , 10 reps
dumbbell rows 15 reps , 10 reps , 10 reps
Deadlift 20 reps , 15 reps, 10 reps , 6 reps
alternating Hammer curls 16 reps , 12 reps , 10 reps , 10 reps
Preacher Curl 15 reps , 10 reps , 8 reps , 6 reps + dropset
Straight Bar cable curls and superset 15 reps each excersise , 3 sets
 concentration curl
Day 4 – Hamstrings &  Calves + Abs  recommended sets & reps
Lying Leg curl [ heavy ] 20 reps , 15 reps, 10 reps, 8 reps, 6 reps, 6 reps
Leg Press(high foot position to isolate hamstring) 20 reps , 15 reps, 10 reps, 10 reps
Lying Leg curl [ volume ] 20 reps , 15 reps, 15 reps, 15 reps
Seated calf raises 30 reps , 25 reps , 20 reps , 15 reps , 10 reps
standing Calf raises (neutral foot position) 30 reps , 25 reps , 20 reps , 15 reps , 10 reps
Day 5 – Shoulders & Traps  recommended sets & reps
standing dumbbell Lateral raises 20 reps , 15 reps , 10 reps , 8 reps, 8 reps
Dumbbell shoulder press [ heavy] 15 reps , 10 reps , 8 reps, 6 reps + dropset
Single arm dumbbell  Lateral raises 15 reps , 10 reps , 8 reps  per arm
Front raises with straight bar 15 reps , 10 reps , 8 reps
dumbbell bent over lateral raises 20 reps , 15 reps , 10 reps , 8 reps, 8 reps
rear pec deck 20 reps , 15 reps , 10 reps , 8 reps, 8 reps + dropset
 
Dumbbell Shrugs 20 reps , 15 reps , 10 reps , 8 reps, 8 reps + dropset
Barbell Shrugs 10 reps , 10 reps , 10 reps , 10 reps
Day 6 – Priority Day   recommended sets & reps
 See coach for suggestions on what your physique is lacking. Order of days may need to be adjusted to aquire sufficient rest

 

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