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naNO Vapor Psychoactive Training Program
Remember to consult your doctor before starting any diet and training program.
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Day 1 |
| Exercises |
Sets |
Reps |
| Chest |
| Incline bench press |
4 |
15,12,10,8 + 2 forced reps |
| Flat dumbell Flyes |
3 |
15,12,10 + 5 partials |
| Weighted dips |
3 |
12,10,8 + 4 negatives |
| Cable crossovers |
3 |
20,15,12 + 20 sec. static hold |
| Abs |
| Hanging Leg Raises |
3 |
15-20 |
| Weighted chins |
3 |
15-20 |
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Day 2 |
| Exercises |
Sets |
Reps |
| Back |
| Machine Pullovers |
3 |
15,12,10 + 2 forced reps |
| Lat Pulldowns |
3 |
15,12,10 + 5 partials |
| Underhand Barbell Rows |
3 |
12,10,8 |
| Close Grip T-Bar Rows |
3 |
12,10,8 |
| Deadlifts |
3 |
8,6,4 |
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Day 3 |
| Exercises |
Sets |
Reps |
| Arms |
| Dumbell Preacher Curls |
3 |
15,12,10 |
| Cable Triceps Pressdowns |
4 |
15,12,10 |
| Barbell Drag Curls |
3 |
12,10,8 + 1 drop for 5 more reps |
| Overhead Dumbell Extensions |
3 |
12,10,8 + 4 forced reps |
| Incline Hammer Curls |
3 |
12,10,8 + 4 alternating reps |
| Incline E-Z Bar Extensions |
3 |
12,10,8 + 4 partials |
| Barbell Wrist Curls |
3 |
15 superset w/ reverse wrist curls |
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Day 4 |
| Exercises |
Sets |
Reps |
| Legs |
| Leg Extensions |
3 |
20,15,12 |
| Barbell Squats |
3 |
15,12,10,8 |
| Leg Presses |
3 |
15,12,10 + 4 partials w/ spotter |
| Walking Barbell Lunges |
3 |
20 steps |
| Dumbell Stiff Leg Deadlifts |
3 |
15,12,10 – ¾ bottom range of motion |
| Standing Leg Curls |
3 |
12-15 + 4 peak contractions |
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Day 5 |
| Exercises |
Sets |
Reps |
| Shoulders |
| Seated Side Laterals |
3 |
15,12,10 + 1 drop for extra 5 reps |
| Front Barbell Presses |
3 |
12,10,8 |
| Cable Rear Delt Laterals |
3 |
12-15 + 1 20 sec. static hold |
| Traps |
| Upright Barbell Rows |
3 |
12,10,8 + 1 set shrugs for 15 reps |
| Calves |
| Standing Calf Raises |
3 |
20,15,12 + 4 negatives |
| Seated Calf Raises |
3 |
20,15,12 |
| Abs |
| Lying Leg Raises |
3 |
20 |
| Bent Knee Crunches |
3 |
20 |
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