MICHETTI'S WORKOUTS
Workout Plans!
Before working out it is helpful to have a workout plan so you can go through a structured workout. In addition, it is also important to know what your goals are in the gym! Everyone is different and there are hundreds of different workout plans. Sometimes it can be confusing and even nerve-wracking to figure out what to do in the gym. My cauterized workout plans will help you figure out your goal and start on a useful workout plan.
Push/Pull/Legs:
Push Day
Bench Press: 3x8
Dumbbell Incline Bench Press: 3x12
Seated Shoulder Press: 3x12
Lateral Raise: 3x12
Tricep Extension: 3x12
Dumbbell Skull Crushers: 12
Note: Pick a weight that feels comfortable for the rep range. It is important to perform each set with quality repetitions.
Pull Day:
Deadlift: 3x8
Barbell Row: 3x10
Lat Pulldown: 3x12
Bicep Curls: 3x12
Hammer Curls: 3x12
Leg Day:
Barbell Squats: 3x8
Romanian Deadlift: 3x8
Quad Extension: 3x12
Dumbbell Calf Raise: 3x10
Arnold Split: Medium Level Split
Chest & Back:
Bench Press: 3x6
Barbell Incline Bench Press: 4x12
Cable Chest Fly: 4x12 cable height at chest height
Barbell Row: 3x12
Lat Pulldown: 4x16
Seated Low Row: 4x12
Note: Pick a weight that feels good for each set. Perform each set with a couple reps left in the tank
Shoulders & Arms:
Seated Shoulders Press: 4x10
Lateral Raise: 4x14
Seated Rear Delt Dumbbell Fly: 3x12
DumbbellCurls: 4x14
Seated Dumbbell Hammer Curls: 4x14
Dumbbell Skull Crushers: 4x14
Tricep Extension: 4x14
Leg Day:
Barbell Squats: 3x6
Barbell Romanian Deadlifts: 4x10
Quad Extension: 3x12
Hamstring Extension: 4x12
Barbell Calf Raise: 3x10
Push Pull Legs/ Arnold Split Variation: Advanced Level Split
Push Day 1:
Bench Press: 4x5 RPE 7
Dumbbell Incline Press: 4x10 RPE 9
Cable Chest Fly: 4x12 RPE 9 (cable set at lowest height)
Single Arm Lateral Raise: 4x12 RPE 9 (each arm) (easier when other arm is holding onto an upright bench)
Seated Rear Dumbbell Fly: 4x14 RPE 8
Cross Cable Tricep Extension: 4x12 (Each Arm) RPE 9
Tricep Extension: 4x12 RPE 9
Note: RPE stands for Rate of Perceived Exertion. RPE 10 would mean you don't have any reps left. RPE 9 means one rep left in the tank, RPE 8 two reps left etc.
Pull Day 2:
Deadlift: 3x5 RPE 8
Barbell Rows: 3x10 RPE 9
Lat Pulldown: 4x12 RPE 9
Seated Low Row: 3X12 RPE 8
Seated Single Arm Dummbell Curls: 4x16 RPE 9-10
Standing Alternating Dummbell Hammer Curls: 4x14 RPE 9-10
Leg Day 3: (Quad Focused)
Barbell Squats: 4x5 RPE 7
Quad Extension: 4x14 RPE 9
Hamstring Extension: 4x12 RPE 8
Dummbell Bulgarian Split Squats: 3x12 RPE 8-9
Barbell Calf Raise: 4x10 RPE 8
Leg Day 6: (Hamstring Focused)
Barbell Squats: 4x5 RPE 8
Barbell Romanian Deadlifts: 4x10 RPE 9
Quad Extension: 4x12: RPE 8
Hamstring Extension: 4x14 RPE 9
Barbell Calf Raise: 4x10 RPE 8
Chest and Back Day 4:
Bench press: 4x5 RPE 7
Dumbbell Incline press: 4x12 RPE 9
Cable Chest Fly: 4x12 RPE 9 (cable set at lowest height)
Barbell Rows: 4x12 RPE 9
Lat Pulldown: 4x14 RPE 8-9
Seated Low Row: 4x12 RPE 9
Shoulders & Arms Day 5:
Barbell Overhead Press: 3x8 RPE 9
Lateral Raise: 4x14 RPE 9
Rear Delt Cable Cross Over Fly: RPE 9 (cables set just above shoulders)
Seated Single Arm Dummbell Curls: 4x16 RPE 9-10
Standing Alternating Dummbell Hammer Curls: 4x14 RPE 9
Barbell Close Grip Bench: 3x8 RPE 9
Tricep Extension: 5x14 RPE 9
IMPORTANT NOTES:
Progressive Overload is important for muscle growth: Progressive Overload can be done by tracking your reps, weight, and intensity level each session and week. Each week you should aim at adding weight or reps to each exercise to progressive overload. For Beginners the three compound lifts: Squat, Bench, an Deadlift should be progressed by adding 5 pounds per week
Rest Days: Taking rest days is just as important as your workout days. After tearing down your muscle fibers it is important to get adequate rest so those muscle fibers and rebuild bigger and better! For beginners you should workout one day and take a rest the next day. For intermdiates, you should do two or three days on and one day off. For Advanced lifters three days on rest and then three days on is adequate. Or for advanced lifters, six days on one day off works.
Deload Weeks: Primarily for Intermidated to Advanced lifters, deload weeks are when you take 3-4 days to a week off to allow your body to recover. Usually deload weeks occur every couple months and should be implemented when progressive overload is not occuring and muscle soreness is increasing meaning your body parts are having trouble with recovering.
Sleep: Without adequate sleep it is impossible to make improvements in your body. 8 or more hours of sleep is recommended as sleep is the MOST important thing for muscle building.
Cardiovascular/ Cardio: Cardio is an extremely important part of working out. You don't want to want to get to the point where you can't finish your sets due to how bad your cardio is! Cardio on a treadmill or stairmaster should be implemented on rest days or 3-4 times a week. The amount of cardio done is up to you but a moderate speed where a light sweat is built up after 15-20 minutes is sufficient!
Stretching: Stretching before and after lifts is important. On Upper body days, rotating your shoulders to warm them up is important to get your shoulders ready for use. In addition, using a band to roll your shoulders out helps. Warm ups like pullups or chin ups also help activate your body parts and get them warmed up for your workout! On lower body or leg days, rolling out your quads and hamstrings with a foam roller can help loosen them up. In addition, doing the stretches child pose and forward fold can help with stretching the lower body.
After heavy lifts like squat or deadlift, rolling out with a foam roller can help with tightness in the quads or hamstrings.
After workout stretching can also be implemented with basic stretches with a band or foam roller!
Gym attitude: The most important thing to do when working out is to go into your workout with a positive mindset. It is also extremely essential to enjoy your workout. If you do not like an exercise, swap it out with another one you enjoy. The reason it is improtant to enjoy your workouts is because this will help motivate you to workout day after day. No one wants to do something they don't enjoy. Have fun in the gym, it should be a place of comfort to get out stress from the work day!