DAY 1:
Exercise
Sets
Reps
Rest (Seconds)
Deadlift
5
5, 5, 3, 3, 3+
120
Backoff Set Deadlift
1
Failure w/75% of top set
90
OHP
3
10-12 (Failure)
90
Barbell Curl
3
10-12 (Failure)
90
Back Extension
3
20
90
Cable Crunches
3
20
60
Face Pull
3
20
60
Exercise
Sets
Reps
Rest (Seconds)
Bench Press Dumbbells
5
5, 5, 3, 3, 3+
120
Backoff Set Bench Press
1
Failure w/75% of top set
90
Bent Over Row
3
10-12 (Failure)
90
Cable Triceps extension
3
10-12 (Failure)
90
Cable Fly
3
20
90
Planks
3
45 seconds
60
Lateral Raise Dumbells
3
20
60
Exercise
Sets
Reps
Rest (Seconds)
Squats
5
5, 5, 3, 3, 3+
120
Backoff Set Squat
1
Failure w/75% of top set
90
Lat Pulldown
3
10-12 (Failure)
90
Drag Curl
3
10-12 (Failure)
90
Goblet Squat Dumbbells
3
20
90
Russian Twist
3
20
60
Face Pull
3
20
DAY 2:
DAY 3:
DAY 4:
Exercise
Sets
Reps
Rest (Seconds)
Deadlift
7
2 reps @75% of top set from
day 1
60
Bench
7
2 reps @75% of top set from
day 2
60
Squat
7
2 reps @75% of top set from
day 3
60
Lateral Raise Dumbells
3
10-12 (Failure)
60
Side Lunges
3
20
60
IYT Shoulder Flies
3
20
60
Calf Raise
3
20
60
DAY 5 : TREADMIL 30 MINS INCLINE/WALKING
DAY 6 : TREADMIL 30 MINS INCLINE/WALKING
DAY 7: REST