Monday – Arm’s

Alernating Dumbell Curls

  *4-5 sets of 5-8 reps

Dip Machine

  *5 sets of 8-10 reps

Super Set Inclined Skull Crushers w/ Bicep Curls

 *Use Curl Bar, and same weight for Curls as Skull Crushers.

  *3-4 sets of 8-12 reps

Close Grip Bench

  *3-5 sets of 6-10 reps

Super set Tricep Extenstions w/ Hammer Curls

  *3 sets of 10 reps each exercise

Hammer Curls (Variaton)

  *Curl with arm out infront of torso instead of the side.

  * 3-4 sets of 10-15 reps

Chin Ups and Dips

  *Til Failure, should only be able to do a couple sets.

Tuesday – Legs

Squats

  *Warm up to heavy set of 3

  *3-4 sets of 5-8 reps

Anderson Squats

  *3 sets of 5 reps

Plate Loaded Leg Press

  *Warm up easy 20 reps

  *4 sets of 20 reps

Hack Squats

  *3 sets of 15 reps

Leg Extensions

  *3-4 sets of 12-15 reps

Leg Curls

 *3-4 sets of 12-15 reps

Standing Calf Raises

  *4-5 sets of 10-20 reps

Wedneday – Back

Warm Up

  *2 sets of Pull Ups

Lat Pull-Downs (Wide)

  *Start with 100lbs for 10 reps.

  *Keep doing sets of 10 reps while incrementing weight by 20lbs.

   *When you reach a weight you can’t do 10 reps drop set to a lighter weight for your last set.

Bent Over Dumbell Rows (Heavy)

  *5 sets of 6-8 reps

Lat Pull Downs (Triangle Attachment)

 *3-4 sets of 10-12 reps

Seated Cable Rows

  *3 sets of 10 reps

Plate Loaded Lat Pull Down (Underhand)

  *5 sets 10-10-8-10-10 rep scheme

Bent Over Barbell Rows

 *5 sets 5-10 reps

Deadlifts

  *5 sets of 5 reps

Thursday – Chest

Warm Up

  *2 Sets of Dips

Bench Press (Powerlifting)

  *3-5 sets of 3-5 reps.

Incline Dumbell Press

  *5 sets 8-10 reps

  *10-8-8-8-10 rep scheme

Bench Press (Hypertrophy)

  *3-4 sets 8-10 reps

  *Drop set last set.

Incline Dumbell Flys

  *3-4 sets of 10-15 reps

Incline Smith Machine (Slight Incline) or  Incline Plate Press

  *4 sets of 10-12 reps

Cable Flys  or   Pec Deck

  *3-4 sets of 10-15 reps

  *Drop set last set.

Super Set Dips and Pushups

  *3 Sets until failure each set

Friday – Back

Warm Up

  *2 sets of Pull Ups

Lat Pull-Downs (Wide)

  *Start with 100lbs for 10 reps.

  *Keep doing sets of 10 reps while incrementing weight by 20lbs.

  *When you reach a weight you can’t do 10 reps drop set to a lighter weight for your last set.

Bent Over Dumbell Rows (Heavy)

  *5 sets of 6-8 reps

Lat Pull Downs (Triangle Attachment)

  *3-4 sets of 10-12 reps

Seated Cable Rows

 *3 sets of 10 reps

Plate Loaded Lat Pull Down (Underhand)

 *5 sets 10-10-8-10-10 rep scheme

Bent Over Barbell Rows

  *5 sets 5-10 reps

Deadlifts

  *5 sets of 5 reps

Saturday- Rest

Sunday – Shoulders

Warm Up

  *2 sets of Pull-Ups

  *2 sets of Behind the Neck Military Press (Bar)

Standing OHP (Powerlifting)

  *5 sets of 3-6 reps

Seated Dumbell Press

  *Warm up with light weight for 15 reps.

  *Heavy weight 4 sets of 8

  *Last set drop set for a set of 10-12 reps.

Seated Military Press

  *3-4 sets of 8-12 reps

 

Plate Loaded Shoulder Press

  *4 sets of 8-15 reps

Super set Upright Rows w/ Foward Raises

  *3 super sets 10-15 reps each exercise.

Dumbell Side Lateral Raises

  *3 Mega Sets (5 Sets back-to-back)

  *Each set in the Mega set is 10 reps.

  *150 Total Reps

  * Mega Set Example Weights: 30,20,25,15,20

Reverse Pec Deck  or   Rear Delt Cable Flys

  *3-4 sets of 10-15 reps