Josef Rakich Workout PDF

A Josef Rakich

WORKOUTS

Routine

a y a d *5 eek w ine t rou Monday

Chest/Calves/TVA (Transversus abdominis muscle)

6 5 4 3

Sets Sets Sets Sets

-

Dumbbell press Incline barbell press Dumbbell decline flys Standing cable cross-over’s

3 6 5 5

Sets Sets Sets Sets

-

Dumbbell pull over’s Standing calf raise Seated calf raise Standing on swiss ball (using TVA to balance)

Sets Sets Sets Sets

-

Jesus Christ ab crunches on the roman chair Cable crunches Hanging leg raises Oblique twists with medicine ball

6 5 4 3 3

Sets Sets Sets Sets Sets

-

Rack pulls Weighted pull ups Barbell rows Seated low cable row Reverse pec deck

6 5 4 3

Wednesday

Quadriceps/ Hamstrings/Calves

6 5 4 3 3

Thursday

Tuesday

Back/Core

6 5 4 3 3

Sets Sets Sets Sets Sets

-

Barbell squats Leg press hack squat Leg extension Partial bodyweight squats

5 6 5 4

Sets Sets Sets Sets

-

Seated hamstring curl Standing dumbbell raises Lying calf raises Donkeys

Shoulders/Traps/TVA (Transversus abdominis muscle)

Sets Sets Sets Sets Sets

-

Smith machine shoulder press Upright rows Dumbbell lateral raises Plate front delt raises Cable face pulls

5 Sets - Barbell shrugs 4 Sets - Machine shrugs 3 Sets - Calf machine shrugs 20 x Stomach vacuum 3 Sets - Planks

Sets Sets Sets Sets Sets Sets

-

Barbell curl Incline dumbbell curls Preacher curls Hammer curls Tricep EZ bar push down Weighted tricep dips

4 3 5 5 5

Sets Sets Sets Sets Sets

Saturday

6 5 4 3 6 5

REST DAY

Sunday

Friday

Arms/Core

REST DAY

-

Skull crushers Rope extensions Jack knifes Ab crunch machine Decline twisting sit ups