Venancio V. Buensuceso Jr.

 

Optimized Weekly Workout Program

Day 1: Chest and Triceps

• Chest:
  1. Flat Barbell Bench Press – 4 sets of 6-8 reps (Focus on strength)
  2. Incline Dumbbell Press – 3 sets of 8-12 reps (Upper chest focus)
  3. Chest Dips – 3 sets of 10-12 reps (Lean forward for chest emphasis)
  4. Cable Crossovers – 3 sets of 12-15 reps (For definition)
• Triceps:
  1. Close-Grip Bench Press – 3 sets of 8-10 reps (Compound tricep movement)
  2. Overhead Tricep Extension – 3 sets of 10-12 reps (Long head focus)
  3. Tricep Rope Pushdowns – 3 sets of 12-15 reps (Isolation)

Day 2: Back and Biceps

• Back:
  1. Deadlifts – 4 sets of 6-8 reps (Focus on overall back strength)
  2. Pull-Ups or Assisted Pull-Ups – 3 sets of 8-12 reps (Upper back/lats)
  3. Bent Over Rows – 3 sets of 8-12 reps (Mid-back focus)
  4. Face Pulls – 3 sets of 12-15 reps (Rear delts and traps)
• Biceps:
  1. Barbell Curls – 4 sets of 8-10 reps (Mass builder)
  2. Incline Dumbbell Curls – 3 sets of 10-12 reps (Stretch position)
  3. Hammer Curls – 3 sets of 10-12 reps (Brachialis focus)
• Forearms:
  1. Wrist Curls – 3 sets of 12-15 reps (Flexors)
  2. Reverse Wrist Curls – 3 sets of 12-15 reps (Extensors)

Day 3: Rest or Light Cardio

• Optional:
  1. Active Recovery – 20-30 minutes of light cardio (e.g., walking, cycling)
  2. Stretching/Yoga – 15-20 minutes to enhance flexibility
  3. Forearms (Optional):
     • Farmer’s Carry – 3 sets of 30-60 seconds
     • Plate Pinches – 3 sets of 30 seconds

Day 4: Shoulders and Abs

• Shoulders:
  1. Overhead Barbell Press – 4 sets of 6-8 reps (Focus on strength)
  2. Lateral Raises – 3 sets of 10-12 reps (Middle delts for width)
  3. Rear Delt Flyes – 3 sets of 12-15 reps (Rear delts)
  4. Shrugs – 3 sets of 12-15 reps (Traps)
• Abs:
  1. Hanging Leg Raises – 3 sets of 12-15 reps (Lower abs focus)
  2. Cable Crunches – 3 sets of 10-12 reps (Upper abs)
  3. Russian Twists – 3 sets of 20 reps (Obliques)

Day 5: Legs

• Legs:
  1. Squats – 4 sets of 6-8 reps (Strength and mass)
  2. Romanian Deadlifts – 3 sets of 8-12 reps (Hamstrings/glutes)
  3. Leg Press – 3 sets of 10-12 reps (Quads focus)
  4. Walking Lunges – 3 sets of 12-15 reps (Each leg)
  5. Calf Raises – 3 sets of 15-20 reps (Calves)
• Forearms:
  1. Reverse Curls – 3 sets of 10-12 reps (Forearm extensors)
  2. Wrist Roller – 3 sets (until failure)

Day 6/7: Rest

Key Optimization Points:

• Progressive Overload: Gradually increase weights each week to ensure continual muscle growth.
• Volume and Intensity: Balanced volume for each muscle group, with compound movements at the start for maximum strength development.
• Rest and Recovery: Two rest days to allow for muscle repair and growth, crucial for your age and activity level.
• Forearm Training: Integrated twice weekly to improve grip strength and prevent muscular imbalances.
• Core Strength: Dedicated ab work to improve overall stability and posture, enhancing performance in compound lifts.

This optimized program ensures a balanced approach, targeting all major muscle groups effectively, while allowing adequate recovery and adaptation for consistent progress.