LIFT & RUN HYBRID DEIVID VALDEZ | 6 DAYS WORKOUT PLAN

DAY 1: back,

SHOULDERS AND BICEPS

• Progressive overload: add reps or weight weekly
• Tempo: 2 sec up / 3 sec down for isolation work
• Mind–muscle connection beats ego lifting
• Fuel + sleep = arm growth (non-negotiable)

BACK

1. Deadlift (Conventional or Trap Bar)

• 4 sets × 4–6 reps
• Rest: 2–3 min 👉 Neutral spine, drive through the floor.

Alternative: Rack pulls or RDLs if needed.

2. Pull-Ups or Lat Pulldowns

• 4 sets × 6–10 reps
• Rest: 90 sec 👉 Full stretch at the bottom, chest to bar.

3. Barbell or Dumbbell Row

• 4 sets × 8–10 reps

Rest: 90 sec 👉 Pull elbows back, don’t jerk the weight.

4. Seated Cable Row (Neutral or Wide Grip)

• 3 sets × 10–12 reps
• Rest: 75 sec 👉 Squeeze shoulder blades together.

5. Single-Arm Dumbbell Row

• 3 sets × 10–12 reps per side

Rest: 60 sec 👉 Control the negative.

SHOULDERS

6. Overhead Press (Barbell or Dumbbell)

• 4 sets × 6–8 reps
• Rest: 2 min 👉 Go heavy, clean reps. This is your main strength move.

7. Dumbbell Lateral Raises

• 4 sets × 12–15 reps
• Rest: 60 sec 👉 Control the weight. Stop at shoulder height.

8. Arnold Press

• 3 sets × 8–10 reps
• Rest: 90 sec 👉 Full rotation = front + side delt activation.

9. Rear Delt Fly (Dumbbell or Machine)

• 3 sets × 12–15 reps

Rest: 60 sec 👉 Rear delts = shoulder balance + better posture.

biceps

10. Barbell or EZ-Bar Curl

• 4 sets × 8–10 reps
• Rest: 90 sec 👉 No swinging. Elbows pinned.

11. Incline Dumbbell Curl

• 3 sets × 10–12 reps
• Rest: 60 sec 👉 Deep stretch at the bottom = growth.

12. Hammer Curls

• 3 sets × 12 reps
• Rest: 60 sec 👉 Hits brachialis → thicker arms.

13. Finisher: Cable or Band Curls

• 2–3 sets × 15–20 reps

Rest: 45 sec 👉 Burn them out.

⚡ Optional Shoulder Finisher (2–3 min)

• Lateral raise drop set: Heavy × 10 → Medium × 12 → Light × max reps

DAY 3: Leg Day

Warm-Up (8–10 min)

• 10 min light bike or treadmill walk
• Leg swings (front + side) – 2×15 each
• Bodyweight squats – 2×15
• Walking lunges – 1×20 steps

🦵 MAIN LIFTS

1. Barbell Back Squat

• 4 sets × 5–8 reps
• Rest: 2–3 min
• 👉 Go deep with control. This is your foundation.

Alternative: Goblet squat or hack squat if needed. 2. Romanian Deadlift (RDL)

• 4 sets × 8–10 reps
• Rest: 2 min 👉 Push hips back, slight knee bend, stretch those hamstrings

3. Walking Dumbbell Lunges

• 3 sets × 20 steps
• Rest: 90 sec 👉 Long stride = glutes, short stride = quads.

🔥 ACCESSORY WORK

4. Leg Press

• 3 sets × 10–15 reps
• Rest: 90 sec 👉 Don’t lock out. Constant tension.

5. Lying or Seated Hamstring Curl

• 3 sets × 12–15 reps
• Rest: 60 sec 👉 Slow negatives for growth.

6. Leg Extension

• 3 sets × 12–15 reps
• Rest: 60 sec 👉 Squeeze hard at the top.

🐄 CALVES (Don’t Skip)

7. Standing or Seated Calf Raises

• 5 sets × 12–20 reps
• Rest: 45–60 sec 👉 Full stretch at the bottom, pause at the top.

Day 5: Chest & triceps

Warm-Up (8–10 min)

• 5 min light cardio
• Band pull-aparts – 2×20
• Push-ups – 2×15
• Light bench press – 2×12

🏋🏾‍♂️ CHEST

1. Barbell Bench Press

• 4 sets × 5–8 reps
• Rest: 2–3 min 👉 Drive feet into the floor, control the descent.

Alternative: Dumbbell bench press.

2. Incline Dumbbell Press

• 4 sets × 8–10 reps
• Rest: 90 sec 👉 Upper chest focus. Don’t flare elbows.

3. Chest Dips

• 3 sets × 8–12 reps
• Rest: 90 sec 👉 Lean slightly forward for chest emphasis.

Alternative: Decline press or push-ups.

4. Cable or Dumbbell Flyes

• 3 sets × 12–15 reps

Rest: 60 sec 👉 Slow stretch, squeeze hard at the top.

💪 TRICEPS

5. Close-Grip Bench Press

• 3–4 sets × 6–8 reps
• Rest: 2 min 👉 Elbows tucked. Heavy but controlled.

6. Overhead Triceps Extension (DB or Cable)

• 3 sets × 10–12 reps
• Rest: 60 sec 👉 Hits the long head (key for arm size).

7. Rope Pushdowns

• 3 sets × 12–15 reps

Rest: 45–60 sec 👉 Spread the rope at the bottom.