tht5day6-8reps

7/23/2019 THT5day6-8Reps

1/15

SHOULDERS & TRAPS Week 1 Week 2

Set Shoulders Weight Reps Weight

3 6 to 8

3 6 to 8

3 6 to 8

2 6 to 8

2 6 to 8

2 6 to 8

2 6 to 8

4 6 to 8

SetTraps Weight Reps Weight

2 6 to 8

2 6 to 8

2 6 to 8

2 6 to 8

Rest AfterSet

RepRange

1st Overhead Barell !ress

2nd

Overhead Barell !ress

3rd Overhead Barell !ress

4th Overhead "u#ell !ress

$th Overhead "u#ell !ress

6th "u#ell %ateral Raises

&th "u#ell %ateral Raises

8th "u#ell 'ront Raises

Rest AfterSet

RepRange

1st Shrugs

2nd Shrugs

3rd Shrugs

4

th

Shrugs
http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/dumbbell-lateral-raises/http://www.musclehack.com/dumbbell-lateral-raises/http://www.musclehack.com/front-raises/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/trap-bar-shrugs/http://www.musclehack.com/front-raises/http://www.musclehack.com/dumbbell-lateral-raises/http://www.musclehack.com/dumbbell-lateral-raises/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/overhead-dumbbell-press/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/military-press-overhead-press-video-tutorial/http://www.musclehack.com/military-press-overhead-press-video-tutorial/


2/15

Week 3 Week 4 Week $ Week 6

Reps Weight Reps Weight Reps Weight Reps Weight Reps

Reps Weight Reps Weight Reps Weight Reps Weight Reps


3/15

Week & Week 8 Week ( Week 1)

Weight Reps Weight Reps Weight Reps Weight Reps

Weight Reps Weight Reps Weight Reps Weight Reps


4/15

LEGS Week 1 Week 2

Set %egs Weight Reps Weight Reps

3 6 to 8

3 6 to 83 6 to 8

3 6 to 8

Sti* %eg "eadlifts 3 6 to 8

Sti* %eg "eadlifts 2 6 to 8

%eg +,tensions 2 6 to 8

%eg -urls 3 6 to 8

Set -alves Weight Reps Weight Reps

2 6 to 8

2 6 to 8

done. 6 to 8

RestAfterSet

RepRange

1st S/uats

2

nd

S/uats

3rd %eg !ress

4th %eg !ress

$th

6th

&th

8th

AfterSet

RepRange

(th -alf Raises

1)th -alf Raises

11th -alf Raises
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5/15

Week 3 Week 4 Week $ Week 6 Week &

Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps



6/15

Week 8 Week ( Week 1)

Weight Reps Weight Reps Weight Reps



7/15

TRICEPS, BICEPS, & FOREARMS Week 1 Week 2

Set Tri0eps Weight Reps Weight

2 6 to 8

2 6 to 8

3 6 to 8

2 6 to 8

2 6 to 8

3 6 to 8

2 6 to 8

3 6 to 8

Set Bi0eps Weight Reps Weight

2 6 to 8

2 6 to 8

3 6 to 8

2 6 to 8

2 6 to 8

3 6 to 8

2 6 to 8

2 6 to 8

Set 'orear#s Weight Reps Weight

1st 2 6 to 8

2nd done. 6 to 8

AfterSet

RepRange

1st Tri0ep -ale !ush "ons

2nd

Tri0ep -ale !ush "ons

3rd Tri0ep -ale !ush "ons

4th -ale BentOver Tri0eps +,tension

$th -ale BentOver Tri0eps +,tension

6th -ale BentOver Tri0eps +,tension

&th "e0line Tri0ep +,tensions

8th "e0line Tri0ep +,tensions

AfterSet

RepRange

1st -ale !rea0her -urls

2nd -ale !rea0her -urls

3rd -ale !rea0her -urls

4th Seated n0line "u#ell -urls

$th Seated n0line "u#ell -urls

6th Seated n0line "u#ell -urls

&th -on0entration -urls

8th -on0entration -urls

AfterSet

RepRange

Barell Wrist -urls

Barell Wrist -urls
http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/how-to-perform-french-curls-skull-crushers-correctly/http://www.musclehack.com/how-to-perform-french-curls-skull-crushers-correctly/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/how-to-get-bigger-forearms-with-this-1-exercise/http://www.musclehack.com/how-to-get-bigger-forearms-with-this-1-exercise/http://www.musclehack.com/how-to-get-bigger-forearms-with-this-1-exercise/http://www.musclehack.com/how-to-get-bigger-forearms-with-this-1-exercise/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/how-to-do-concentration-curls-correctly/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/incline-dumbbell-curls/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/build-huge-biceps-with-this-unique-exercise/http://www.musclehack.com/how-to-perform-french-curls-skull-crushers-correctly/http://www.musclehack.com/how-to-perform-french-curls-skull-crushers-correctly/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/cable-bent-over-triceps-extensions/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/tricep-pushdowns/http://www.musclehack.com/tricep-pushdowns/


8/15


Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight




9/15


Reps Weight Reps Weight Reps Weight Reps




10/15

BACK Week 1 Week 2

Set Ba0k Weight Reps Weight Reps

3 4 to 6

3 4 to 63 4 to 6

2 6 to 8

2 6 to 8

3 6 to 8

2 6 to 8

done. 6 to 8

RestAfterSet

RepRange

1st "eadlift

2

nd

"eadlift

3rd "eadlift

4th Seated -ale Ros

$th Seated -ale Ros

6th Seated -ale Ros

&th 5nilateral Onear# "u#ell Ro

8th

5nilateral Onear# "u#ell Ro
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11/15




12/15




13/15

CHEST & ABS Week 1 Week 2

Set -hest Weight Reps Weight

2 6 to 8

3 6 to 82 6 to 8

3 6 to 8

2 6 to 8

3 6 to 8

2 6 to 8

3 6 to 8

Set As Weight Reps Weight

2 6 to 8

2 6 to 8

2 6 to 8

2 6 to 8

2 6 to 8

done. 6 to 8

AfterSet

RepRange

1st 'lat Barell Ben0h !ress

2

nd

'lat Barell Ben0h !ress

3rd "eep "ips

4th "eep "ips

$th "e0line "u#ell Ben0h !ress

6th "e0line "u#ell Ben0h !ress

&th n0line Barell Ben0h !ress

8th

n0line Barell Ben0h !ress AfterSet

RepRange

1st anging %eg Raises

2nd anging %eg Raises

3rd Weighted Reverse -run0hes

4th Weighted Reverse -run0hes

$th 7neeling -ale -run0hes

6th 7neeling -ale -run0hes
http://www.musclehack.com/how-to-flat-bench-press-with-correct-form/http://www.musclehack.com/how-to-flat-bench-press-with-correct-form/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/how-to-incline-bench-press-correctly/http://www.musclehack.com/how-to-incline-bench-press-correctly/http://www.musclehack.com/how-to-do-hanging-leg-raises-video/http://www.musclehack.com/how-to-do-hanging-leg-raises-video/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/kneeling-cable-crunches-cable-rope-crunches/http://www.musclehack.com/kneeling-cable-crunches-cable-rope-crunches/http://www.musclehack.com/kneeling-cable-crunches-cable-rope-crunches/http://www.musclehack.com/kneeling-cable-crunches-cable-rope-crunches/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/reverse-crunches/http://www.musclehack.com/how-to-do-hanging-leg-raises-video/http://www.musclehack.com/how-to-do-hanging-leg-raises-video/http://www.musclehack.com/how-to-incline-bench-press-correctly/http://www.musclehack.com/how-to-incline-bench-press-correctly/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/how-to-do-decline-dumbbell-bench-press-for-a-big-chest/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/how-to-do-chest-dips/http://www.musclehack.com/how-to-flat-bench-press-with-correct-form/http://www.musclehack.com/how-to-flat-bench-press-with-correct-form/


14/15





15/15




tht5day6-8reps

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