Set
Weight
Monday push: 1-3min rest between sets
Dumbell bench press: (Warmup: 2x12) Active: 3x10-12
Dumbell incline bench press: 3x10-12
Cable crossover: 3xfailure
Seated dumbell shoulderpress: 4x10-12
Cable lateral raises: 4x12 per hand
Cable crossover: 3xfailure
Katana extensions: 3x12
JM press: 3x10-12
Total training time:
Tuesday pull: 1-3min rest between sets
Cable rows: (Warmup: 1x12) Active: 4x10-12
Lat pulldown: (Warmup: 1x12) Active: 3x10-12
Chest supported t-bar row: 4x10-12
Chest supported D-handle pulldown: 3x10-12 per side
Rope lat pullover: 3x12
Barbell 21's 3x21
Rope hammer curls: 3x12
Dumbell wrist curl: 2x12 per hand
Dumbell wrist extensions: 2x12 per hand
Total training time:
Wednesday legs+abs: 2-4min rest between sets
Deadlift: (Warmup: 2x5) Active: 5x5
Romanian deadlift: 3x10
Leg extensions: 3x12
Leg curls seated: 3x12
Outer thighs: 4x12-15
Seated calf raises: 5x12, Bw toe raises between sets: 5x20
Vertical leg raises: 15,15,20,20
Total training time:
Thursday push: 1-3min rest between sets
Dumbell bench press: (Warmup: 2x12) Active: 3x10-12
Dumbell incline bench press: 3x10-12
Cable crossover: 3xfailure
Seated dumbell shoulderpress: 4x10-12
Cable lateral raises: 4x12 per hand
JM press: 3x10-12
Lying skullcrushers: 3x10-12
Katana extensions: 3x12
Total training time:
Friday pull: 1-3min rest between sets
Cable rows: (Warmup: 1x12) Active: 4x10-12
Lat pulldown: (Warmup: 1x12) Active: 3x10-12
Chest supported D-handle pulldown: 3x12 per side
Chest supported t-bar row: 4x12
Dumbell shrugs: 4x12-15
Preacher curls: 3x10-12
Incline dumbell curls: 3x10-12
1
Reps
Rope hammer curls: 3x12
Behind the back barbell wrist curl: 4x12
Total training time:
Saturday/Sunday legs+abs: 2-4min rest between sets
Deadlift: (Warmup: 2x5) Active: 5x5
Leg press: 4x10
Leg extensions: 3x12
Leg curls Lying: 3x12
Inner thighs: 4x12-15
Seated calf raises: 5x12, Bw toe raises between sets: 5x20
Torso rotator: 3x10 per side
Total training time:
Saturday/Sunday: rest
2
Reps
3
Reps
4
Reps
5
Reps
6
Reps