Ultimate Physique Week 1 Example

Ultimate physique is purely resistance based weight training programmes aimed for the aspiring body builders or figure shapers… It is a no nonsense approach loaded with heaps of intensity and volume to ensure the development of the ultimate physique.

DayActivity
1

Chins ups 5 x 10

Seated row 4 x 12

Cable pull down 4 x 12

Jockey row 4 x 12

2

100 Push ups

Incline DB bench press 4 x 12-15

Weighted push ups 4 x 12

Weighted dip / push ups 4 x 12/12

Cable x over’s 4 x 15

3

Squats 10 x 15

Lunges 4 x 15

Lying leg curls 4 x 15

Standing calf raises 4 x 15

4

Seated DB press 5 x 15

Upright row/Front Raise 4 x 12

Side raises 4 x 12

Rear delt cable 4 x 15

Standing Shoulder press 100 Reps

5

50 Chin ups

Standing curls 4 x 12-15

Preacher curls 4 x 12 -15

Skull crushers 4 x 12

Tri press 4 x 12

Dips / single arm curls rapid 2 x max