Week 1 FT Setup

[Joe Jeffery]

Hey guys,

Diving into Turbo Tier 2. How does this setup look to you?


Day 1 - Lower Load / Upper Pump

Thigh: 2x6-12 - 1 set RPE9, 1 set RPE10
High Bar Back Squat

Quad: 1x6-12
Close Stance Leg Press

Ham: 1x6-12
RDL

Adductors: 1x Rest Pause set with 2x failure points - 20-30 reps

Calves: 4x6-12
Leg Press Calf Raise

S/S Chest/Back: 2x15-25 - followed by 90 sec loaded chest and loaded back stretches
A1) Machine Fly / Close Grip Pulldown
A2) Machine Press / Machine Low Row

S/S Delts / Abs: 2x15-25
A1) DB Side Raise / Cable Crunch
A2) Cable Side Raise / Hanging Leg Raise

S/S Bi's/Tri's: 2x15-25
A1) Cable Curl / Rope Pressdown
A2) Reverse Grip Curl / OH Rope Extension

Day 2 - Upper Load / Lower Pump:

Back: 3x6-12
Wide Grip Chinup x 2 (one to RPE9, one to failure)
HS Low Row x 1

Chest: 2x6-12
Incline DB Press (one to RPE9, one to failure)

Delts: 2x6-12
DB Shoulder Press (one to RPE9, one to faiure)

Thigh: 2x15-25
A1) Wide Stance Leg Press
A2) Close Stance Leg Press

S/S Quad/Ham: 1x15-25
Leg Extension / Seated Ham Curl

Calf: 1x15-25
Seated Calf Raise


Day 3 - Full Body MR

Thigh: 1xMR
Close Stance Leg Press

S/S Quad / Ham: 1x15-25
Leg Extension / Seated Ham Curl

Calf: 1xMR
Leg Press Calf Raise

Back: 1xMR
Machine Low Row

Chest: 1xMR
High Cable Fly

Delts: 1xMR
DB Side Raise

Biceps: 1xMR
Single Hand Cable Curl


Day 4 - Full Body MR

Back Pulldown: 2xMR
Lat Pull-In

Back Row: 2xMR
HS Low Row

Chest: 1xMR
HS Decline Chest Press

Delts: 1xMR
Cable Side Raise

Tris: 1xMR
Rope Pressdown

Thigh: 1xMR
Leg Extension

Calf: 1xMR
Standing Calf Raise

Abs: 1xMR
Reverse Crunch

Also, when I have finished this week, should I switch all the exercises up for next week or just attempt to beat the logbook on the above movements?

Thanks!
Joe