INTENSE PUMP!
VIRTUAL GYM
WeightliftingWARNING: IF YOU ARE THAT PERSON THAT GETS ON THEIR PHONE IN BETWEEN SETS, TEXTS, TAKES PICS, RECORDS VIDEOS, CHECKS SOCIAL MEDIA, ETC., THIS PROGRAM IS NOT FOR YOU. THIS IS FOR THE SERIOUS LIFTER THAT IS ALL-IN, SUPER-FOCUSED AND READY TO CRUSH EACH WORKOUT AND GET AN INTENSE PUMP!
Looking for EPIC workouts? Looking for an INTENSE PUMP each workout? If so, this program is for you! And yes, we are going to get after it 7 days per week. Each week, your program will include the following:
• 1 lower volume Leg Day workout
• 2 high volume Leg Day workouts
• 4 Upper Body workouts
• Abs 7d/week
These are fast-paced, intense workouts and, by design, the rest periods are short. Blood flow to the working muscles will be maximized giving you an incredible pump!
Get ready for some of the most Epic workouts you've ever done. Hoodie up, head down and let's get to work!
A1
LDF STRETCH SEQUENCE 1
1 x 3:00
A2
LDF STRETCH SEQUENCE 2
1 x 3:00
B1
LDF Low Back Superman
1 x 100
B2
LDF ABS SIT UP
4 x 25
C
LDF LEGS Extension
4 x 25
D
LDF LEGS Hamstring Curl
4 x 25
E
LDF LEGS STANDING CALF RAISE MACHINE
4 x 25
A1
LDF STRETCH SEQUENCE 1
1 x 3:00
A2
LDF STRETCH SEQUENCE 2
1 x 3:00
B1
LDF Low Back Superman
1 x 100
B2
LDF ABS Reverse Crunch
4 x 25
C
LDF BACK SEATED CABLE ROW
20, 15, 12, 12, 12
D
LDF BACK CLOSE GRIP PULL DOWN
20, 15, 12, 12, 12
E
DB Shrug
5 x 25
F
LDF CHEST INCLINE BENCH PRESS
15, 12, 10, 8, 8, 15
G
LDF CHEST FLAT BENCH PRESS
15, 12, 10, 8, 6, 15
A1
LDF STRETCH SEQUENCE 1
1 x 3:00
A2
LDF STRETCH SEQUENCE 2
1 x 3:00
B1
LDF Low Back Superman
1 x 100
B2
LDF Abs Oblique Crunch
4 x 30
C
Straight Leg Deadlift
15, 12, 10, 10, 10, 10, 10
D
LDF LEGS SEATED CALF EXTENSION
7 x 15
E
Barbell Back Squat
7 x 10
A1
LDF STRETCH SEQUENCE 1
1 x 3:00
A2
LDF STRETCH SEQUENCE 2
1 x 3:00
B1
LDF Low Back Superman
1 x 100
B2
LDF LEGS-UP ABS CRUNCH
4 x 25
C
LDF SHOULDERS Dumbbell Upright Row
6 x 15
D
LDF SHOULDERS SEATED PRESS MACHINE
6 x 15
E
LDF Triceps Rope extension
6 x 15
F
LDF Triceps Rope extension-overhead
6 x 15
G
LDF Biceps Dumbbell Hammer Curl
6 x 15
H
LDF Biceps Dumbbell Curl
6 x 15
A1
LDF STRETCH SEQUENCE 1
1 x 3:00
A2
LDF STRETCH SEQUENCE 2
1 x 3:00
B1
LDF Low Back Superman
1 x 100
B2
LDF ABS SIT UP TWIST
4 x 30
C
LDF BACK Pull Up (overhand grip)
5 x 8
D
LDF BACK LAT PULLDOWN MACHINE
15, 12, 10, 8, 8, 8
E
DB Shrug
6 x 15
F
Seated Chest Press
12, 10, 8, 8, 6, 6, 12
G
LDF CHEST INCLINE BENCH PRESS MACHINE
12, 10, 8, 8, 6, 6, 12
A1
LDF STRETCH SEQUENCE 1
1 x 3:00
A2
LDF STRETCH SEQUENCE 2
1 x 3:00
B1
LDF Low Back Superman
1 x 100
B2
LDF Abs Oblique Crunch (Legs Elevated)
4 x 30
C
LDF LEGS Single Leg Hamstring Curl
7 x 15
D
LDF LEGS SINGLE-LEG CALF EXTENSION
7 x 15
E
LDF LEGS Extension
30, 25, 20, 15, 12, 12, 30
A1
LDF STRETCH SEQUENCE 1
1 x 3:00
A2
LDF STRETCH SEQUENCE 2
1 x 3:00
B1
LDF Low Back Superman
1 x 100
B2
LDF ABS WEIGHTED CRUNCH
4 x 25
C
Push Press
7 x 10
D
DB Lateral Raise
7 x 12
E
LDF TRICEPS SKULL CRUSHERS
7 x 12
F
LDF TRICEPS LYING DUMBBELL EXT
7 x 12
G
LDF BICEPS 90° BARBELL CURL
7 x 12
H
Chin-Up
7 x 10
COACH KATTOUF
NO WHINING. NO COMPLAINING. NO EXCUSES. Dr. Rick Kattouf II is an OCB Masters Pro Natural Bodybuilder, SC State Record Holder, National Record Holder & World Record Holder in Natural Powerlifting (WNBF), Doctor of Optometry, 2x Amazon Best-Selling author, NESTA Sports Nutrition Specialist, NESTA Heart Rate Performance Specialist & NPTA Master Personal Trainer.
Hoodie Up, Head Down and let's go get that INTENSE PUMP!
Get INTENSE PUMP!
