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Fcking Heavy As Fck

Workout plan for pros

Thom EvansIFBB Bodybuilder, Hypertrophy Coach and Nutritionist

Heavy as F*ck is not enough? So this is F*cking heavy as F*ck! Prepare for the worst! ;-)

Workout overview

1
DAY 1
9 exercises | 65 minutes
- Reverse Flies
  3 sets | 15 reps
- Vertical Shoulder Rotation
  6 sets | 15 reps
- Flies
  4 sets | 15 reps
- Bench Press
  2 sets | 6-10 reps
- Dumbbell Press
  3 sets | 8-20 reps
- Flies
  3 sets | 15 reps
- Lateral Raises
  4 sets | 20 reps
- Push Up
  3 sets | 15 reps
- Triceps Extension
  3 sets | 12 reps
2
DAY 2
7 exercises | 60 minutes
- Legcurls
  5 sets | 20 reps
- Pullover
  4 sets | 15 reps
- Pulldown
  3 sets | 12 reps
- Rowing Machine
  3 sets | 12 reps
- Rowing
  6 sets | 15 reps
- Reverse Flies
  3 sets | 15 reps
- Scott Curls
  3 sets | 20 reps
3
DAY 3
4 exercises | 45 minutes
- Calves
  3 sets | 15 reps
- Cossack Squats
  6 sets | 15 reps
- Squat
  5 sets | 12-20 reps
- Legextension
  5 sets | 20 reps
4
DAY 4
6 exercises | 55 minutes
- Reverse Flies
  3 sets | 20 reps
- Military Press
  3 sets | 6-20 reps
- Shoulder Press
  3 sets | 12 reps
- Lean Away Lateral Raises
  6 sets | 15 reps
- Pulldown
  4 sets | 15 reps
- Rowing
  8 sets | 12-20 reps
5
DAY 5
6 exercises | 55 minutes
- Calves
  4 sets | 25 reps
- Bulgarian Split Squats
  4 sets | 15 reps
- Adductors
  3 sets | 15 reps
- Standing Leg Curl Machine
  6 sets | 20 reps
- Romanian Deadlifts
  3 sets | 8-20 reps
- Legcurls
  4 sets | 12-20 reps
6
DAY 6
8 exercises | 55 minutes
- alternating biceps curls
  3 sets | 12 reps
- Triceps Extension
  3 sets | 15 reps
- Bicep Curls with EZ-Bar
  3 sets | 10 reps
- Dips
  3 sets | 12 reps
- Hammer Curls alternating
  3 sets | 15 reps
- Crunches
  4 sets | 20 reps
- Leg Raises
  3 sets | 60 seconds
- Vacuum hold
  5 sets | 10 seconds

Thom Evans

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