Chest/Back
Exercise:
Sets x Reps
Rest
(Pre-exhaustion)
Lat Pulldown
2x12-15
30 sec.
(Pre-exhaustion)
Pec Deck
2x12-15
30 sec.
Superset 1
Incline DB Press
Heavy Set 6-8, followed by 3x12
30 sec.
Superset 1
Seated Cable Row
4x12
30 sec.
Superset 2
Converging Chest Press
4x10-12
30 sec. to 1 min.
Superset 2
Vertical Row
4x10-12
30 sec. to 1 min.
Superset 3
High to Low Cable Fly
3x15, last set until failure
1 min.
Superset 3
Lat Pulldown
3x10-12, last set until failure
1 min.
Superset 4
Neutral Machine Chest Press
4x12
30 sec.
Superset 4
Smith Machine Row
4x12
30 sec.
Burnout
Pushups
1 x failure
Burnout
Pullups
1 x failure
Quad Extension
4x25 3 second eccentric, last set explosive
2 min. rest
Kneeling Hamstring Curl
4x15 2 sec. eccentric 2 sec. concentric
2 min. rest
Superset 1
Leg Press (low, narrow foot position)
4x20
rest while working hamstrings
Superset 1
Glute Ham Raise/Hyperextensions
4x15 3 sec. eccentric
rest while working quads
Walking Lunges
3x25 each leg, last set until failure
30 sec. to1 min.
Superset 2
Standing Calf Raises
4x20
1 min.
Superset 2
Seated Calf Raises
4x20
1 min.
Seated Overhead Press
3x12
1 min.
Superset 1
Facepulls
4x15
30 sec.
Superset 1
Lateral Raise
3x12
30 sec.
Lateral Raise Dropset
heavy weight x10, light weight x12 repeat 3x
1 min.
Superset 2
EZ Bar Skullcrushers
4x12
rest while doing other exercise
Superset 2
Hammer Curl
4x10-12
rest while doing other exercise
Superset 3
French Press
3x12
rest while doing other exercise
Superset 3
Straight Bar Curl
3x10-12
rest while doing other exercise
Superset 4
Supinated Grip Tricep Extension
4x10
rest while doing other exercise
Superset 4
Drag Curl
4x10
rest while doing other exercise
Rope Tricep Extension
2xfailure
Legs
Shoulders + Arms
Chest/Back
(Pre-exhaustion)
Machine Pulldown
2x15
30 sec.
(Pre-exhaustion)
Cable Fly (any variation)
2x15
30 sec.
Smith Machine Incline Bench
2x6, followed by 2x12 5 sec. eccentric
2 min.
Barbell Row
3x10-12 heavy, slow and controlled
1 min.
Superset 1
Pec Deck
3x12-15
Rest while working back
Superset 1
Single Arm Seated Cable Row
3x12-15
Rest while working chest
Superset 2
Chest Press
4x12
30 sec. to 1 min.
Superset 2
Chest Supported Row
4x12
3o sec. to 1 min.
Superset 3
Combined DB Chest Press
3x10
30 sec. to 1 min.
Superset 3
DB Row
3x10-12
30 sec. to 1 min.
Dips
3xfailure
30 sec.
Pullups
3xfailure
30 sec.
(Pre-exhaustion)
Lying Hamstring Curl
2x15
30 sec.
(Pre-exhaustion)
Close Stance DB Squat
2x15
30 sec.
Barbell Stiff Legged Deadlift
4x20
30 sec.
Hip Thrust
3x8-10
1 min.
Quad Extension
5x20 3 sec. eccentric
30 sec. to 1 min.
Superset 1
Bulgarian Split Squat
3x15 each leg
rest while working hamstrings
Superset 1
Kneeling Hamstring Curl
3x15-20
rest while working quads
Superset 2
Standing Calf Raises
4x20
1 min.
Superset 2
Seated Calf Raises
4x20
1 min.
Legs
Shoulders + Arms
DB Shoulder Press
3x10-12
1 min.
Superset 1
DB Rear Delt Fly
3x12
30 sec.
Superset 1
Lateral Raise
4x20
30 sec.
Superset 2
Facepulls
4x12-15
30 sec.
Superset 2
Overhead Rope Tricep Extension
4x12-15
30 sec.
Superset 3
DB Tricep Kickback
3x10-12
30 sec.
Superset 3
Supinated Bicep Curl
3x12
30 sec.
Burnout
Tricep "21's"
2 sets
rest while biceps work
Burnout
Bicep "21's"
2 sets
rest while triceps work
Rest Day
Week 2
Chest/Back
Exercise:
Sets x Reps
Rest
(Pre-exhaustion)
Single Arm Seated Cable Row
2x12-15
30 sec.
(Pre-exhaustion)
Pec Deck
2x12-15
30 sec.
Superset 1
Incline Smith Machine Press
Heavy Set 3-6, followed by 3x10, 3 sec. eccentric
30 sec.
Superset 1
Seated Cable Row Straight Bar, Pronated
4x12
30 sec.
Superset 2
Neutral Chest Press Machine
4x10-12
30 sec. to 1 min.
Superset 2
DB Pullover
4x10-12
30 sec. to 1 min.
Superset 3
High to Low Cable Fly
3x15, last set until failure
1 min.
Superset 3
High Machine Lat Pulldown
3x10-12, last set until failure
1 min.
Superset 4
Pec Deck or Shoulder Height Cable Fly
4x12
30 sec.
Superset 4
Smith Machine Row
4x12-15
30 sec.
Burnout
Pushups
1 x failure
Burnout
Pullups
1 x failure
Superset 1
Lying Hamstring Curl
4x20 3 sec. eccentric
2 min. rest
Superset 1
Single Leg Quad Extension
5x15 3 sec. eccentric, 1 sec hold at top
2 min. rest
Superset 2
Leg Press (low, narrow foot position)
4x20
rest while working hamstrings
Superset 2
Glute Ham Raise/Hyperextensions
4x15 3 sec. eccentric
rest while working quads
Walking Lunges
3x25 each leg, last set until failure
30 sec. to1 min.
Superset 3
Staggered Stance RDL
4x10
rest while doing other exercise
Superset 3
Bodyweight Sissy Squat
4x12
rest while doing other exercise
Standing Calf Raises
4x20
1 min.
Legs
Shoulders + Arms
DB Shoulder Press
3x12, last set drop set until failure
1 min.
Superset 1
DB Rear Delt Fly
4x15
30 sec.
Superset 1
Lateral Raise
3x12
30 sec.
Lateral Raise Dropset
heavy weight x10, light weight x12 repeat 3x
1 min.
Superset 2
DB Tricep Kickback
4x12
rest while doing other exercise
Superset 2
Hammer Curl
4x10-12, 3 sec. eccentric
rest while doing other exercise
Superset 3
French Press
3x12
rest while doing other exercise
Superset 3
Straight Bar Curl
3x10-12
rest while doing other exercise
Superset 4
Supinated Grip Tricep Extension
4x10
rest while doing other exercise
Superset 4
Drag Curl
4x10
rest while doing other exercise
Overhead Rope Tricep Extension
2xfailure
(Pre-exhaustion)
Pullups
2x12-15
30 sec.
(Pre-exhaustion)
High to Low Cable Fly
2x12-15
30 sec.
Superset 1
Flat DB Press
Heavy Set 4-6, followed by 3x12, last set until failure
30 sec.
Superset 1
Single Arm Seated Cable Row
4x12, last set until failure
30 sec.
Superset 2
Shoulder Height Cable Fly
4x10-12
30 sec. to 1 min.
Superset 2
Chest Supported Row
4x10-12
30 sec. to 1 min.
Superset 3
Low to High Cable Fly
3x15, last set until failure
1 min.
Superset 3
Lat Pulldown
3x10-12, last set until failure
1 min.
Superset 4
Converging Chest Press
4x12-15, last set dropset
30 sec.
Superset 4
Smith Machine Row, heavy, controlled
3x8
30 sec.
Burnout
Dips
2 x failure
1 min.
Burnout
TRX Row, feet elevated
2 x failure
1 min.
(Pre-exhaustion)
Barbell RDL
2x15
30 sec.
(Pre-exhaustion)
Heels Elevated Sissy Squat
2x15
30 sec.
Single Leg Lying Hamstring Curl
4x20
30 sec.
Back Squat
top set of 5, 3x10-12 2 sec. pause at bottom
1 min.
Chest/Back
Legs
Quad Extension
5x20 3 sec. eccentric
30 sec. to 1 min.
Superset 1
Walking Lunges
3x15 each leg
rest while working hamstrings
Superset 1
Kneeling Hamstring Curl
3x12-15
rest while working quads
Superset 2
Standing Calf Raises
4x20
1 min.
Superset 2
Seated Calf Raises
4x20
1 min.
Shoulders + Arms
DB Shoulder Press
3x12-15, last set drop set until failure
1 min.
Superset 1
DB Rear Delt Fly
4x15
30 sec.
Superset 1
Lateral Raise
3x12
30 sec.
Lateral Raise Dropset
heavy weight x8, light x12, repeat for 5 mins.
Superset 2
DB Tricep Kickback
4x12
rest while doing other exercise
Superset 2
Facepulls
4x10-12
rest while doing other exercise
Superset 3
French Press
3x12
rest while doing other exercise
Superset 3
Straight Bar Curl
3x10-12
rest while doing other exercise
Superset 4
V Bar Tricpe Extension
4x10
rest while doing other exercise
Superset 4
Hammer Curl
4x10-12, last set until failure
rest while doing other exercise
Overhead Rope Tricep Extension
2xfailure
1 min.
Machine Shoulder Press
2 xfailure, at least 12 reps first set
1 min.
(Pre-exhaustion)
Lat Pulldown
2x12-15
30 sec.
(Pre-exhaustion)
Pec Deck
2x12-15
30 sec.
Superset 1
Incline Smith Machine Press
Heavy Set 4-6, followed by 3x12, last set until failure
30 sec.
Superset 1
Single Arm Seated Cable Row
4x12, last set until failure
30 sec.
Superset 2
Machine Chest Press, any variation
4x10-12
30 sec. to 1 min.
Superset 2
DB Row to hip
4x10-12
30 sec. to 1 min.
Superset 3
Low to High Cable Fly
3x15, last set until failure
1 min.
Superset 3
Supinated Chest Supported Row
3x10-12, last set until failure
1 min.
Superset 4
Converging Chest Press
4x12-15, last set dropset
30 sec.
Superset 4
Pendlay Row
3x8
30 sec.
Burnout
Dips
2 x failure
1 min.
Burnout
Lat Pulldown
2 x failure, get at least 12 first set
1 min.
Rest Day
Week 3
Chest/Back
Legs
Hip Thrust
3x6-8, 1x12-15
1-2min. rest
Superset 1
Lying Hamstring Curl
5x20 3 sec. eccentric, 1 sec. hold at top
2 min. rest
Superset 1
Single Leg Quad Extension
5x25 3 sec. eccentric, 1 sec hold at top
2 min. rest
Superset 2
Leg Press (low, narrow foot position)
4x20
rest while working hamstrings
Superset 2
Glute Ham Raise/Hyperextensions
4x15 3 sec. eccentric
rest while working quads
Walking Lunges
3x25 each leg, last set until failure
30 sec. to1 min.
Superset 3
Staggered Stance RDL
4x10
rest while doing other exercise
Superset 3
Bodyweight Sissy Squat
4x12
rest while doing other exercise
Standing Calf Raises
5x20
1 min.
Shoulders + Arms
DB Shoulder Press
4x12, last set drop set until failure
1 min.
Superset 1
DB Rear Delt Fly
4x15
30 sec.
Superset 1
Lateral Raise
3x12
30 sec.
Lateral Raise Dropset
heavy weight x8, light x12, repeat for 5 mins.
1 min.
Superset 2
EZ Bar Skullcrusher
4x12
rest while doing other exercise
Superset 2
Supinated DB Curl
4x10-12
rest while doing other exercise
Superset 3
French Press
3x12
rest while doing other exercise
Superset 3
Straight Bar Curl
3x10-12
rest while doing other exercise
Superset 4
Straight Bar Tricep Extension
5x12-15, last set until failure
rest while doing other exercise
Superset 4
Hammer Curl
4x8 heavy, last set until failure
rest while doing other exercise
Seated Tricep Press Down
2xfailure
(Pre-exhaustion)
Lat Pulldown
2x12-15
30 sec.
(Pre-exhaustion)
Pec Deck
2x12-15
30 sec.
Superset 1
Incline Smith Machine Press
2x4-6, followed by 3x12, last set until failure
30 sec.
Superset 1
Single Arm Seated Cable Row
5x12-15, last set until failure
30 sec.
Superset 2
Machine Chest Press, any variation
4x10-12, 3 sec. eccentric
30 sec. to 1 min.
Superset 2
DB Row to hip
4x10-12, 3 sec. eccentric
30 sec. to 1 min.
Superset 3
Shoulder Height Cable Fly
3x15, last set until failure
1 min.
Superset 3
Pronated Chest Supported Row
3x10-12, last set until failure
1 min.
Burnout
Dips
2 x failure
1 min.
Burnout
Lat Pulldown
2 x failure, get at least 12 first set
1 min.
Quad Extension
4x25 3 second eccentric, last set explosive
2 min. rest
Kneeling Hamstring Curl
4x15 2 sec. eccentric 2 sec. concentric
2 min. rest
Superset 1
Leg Press (low, narrow foot position)
4x20
rest while working hamstrings
Superset 1
Glute Ham Raise/Hyperextensions
4x15 3 sec. eccentric
rest while working quads
Squat
3x15-20
2-3 min.
Chest/Back
Legs
Walking Lunges
3x25 each leg, last set until failure
30 sec. to 1 min.
Superset 2
Standing Calf Raises
4x20
1 min.
Superset 2
Seated Calf Raises
4x20
1 min.
Barbell/Military Overhead Press
4x12
1-2 min.
Shoulders + Arms
Superset 1
Facepulls
4x15
30 sec.
Superset 1
Lateral Raise
3x12
30 sec.
Lateral Raise Dropset
heavy weight x8, light x12, repeat for 5 mins.
1 min.
Superset 2
EZ Bar Skullcrushers
4x12
rest while doing other exercise
Superset 2
Hammer Curl
4x10-12
rest while doing other exercise
Superset 3
Single Arm Overhead Tricep Cable Extension
3x12
rest while doing other exercise
Superset 3
Supinated DB Curl
3x12-15
rest while doing other exercise
Superset 4
V Bar Tricep Extension
4x10
rest while doing other exercise
Superset 4
EZ Bar Curl
4x10
rest while doing other exercise
Rope Tricep Extension, hands together
2xfailure
30 sec.
(Pre-exhaustion)
Seated Cable Row
2x12-15
30 sec.
(Pre-exhaustion)
Pec Deck
2x12-15
30 sec.
Lat Pulldown
3x12
1 min.
Superset 1
DB Incline Chest Press
2x4-6, followed by 3x12, last set until failure
30 sec.
Superset 1
Smith Machine Row
4x12-15
30 sec.
Superset 2
Converging Chest Press
4x10-12, 3 sec. eccentric
30 sec. to 1 min.
Superset 2
DB Pullover
4x10-12, 3 sec. eccentric
30 sec. to 1 min.
Superset 3
Shoulder Height Cable Fly
3x15, last set until failure
1 min.
Superset 3
Neutral Grip Chest Supported Row
3x10-12, last set until failure
1 min.
Burnout
Dips
2 x failure
1 min.
Burnout
Lat Pulldown
1 x failure
(Pre-exhaustion)
Quad Extension
2x12-15
30 sec.
(Pre-exhaustion)
Kneeling Hamstring Curl
2x12-15
30 sec.
Superset 1
Quad Extension
4x25 3 sec. eccentric, last set explosive
2 min. rest
Superset 1
Kneeling Hamstring Curl
4x15 2 sec. eccentric 2 sec. concentric
2 min. rest
Superset 2
Leg Press (low, narrow foot position)
4x20
rest while working hamstrings
Superset 2
Glute Ham Raise/Hyperextensions
4x15 3 sec. eccentric
rest while working quads
Single Leg Smith Machine Lunge
3x15-20
2-3 min.
Standing Calf Raises
4x20
1 min.
Rest Day
Week 4
Chest/Back
Legs
Superset 3
Superset 3
Seated Calf Raises
4x20
1 min.
Shoulders + Arms
Standing Barbell Overhead Press
4x10-12
1-2 min.
Superset 1
Rear Delt Fly
4x15
30 sec.
Superset 1
Lateral Raise
3x12
30 sec.
Lateral Raise Dropset
heavy weight x8, light x12, repeat for 5 mins.
1 min.
Superset 2
EZ Bar Skullcrushers
4x12
rest while doing other exercise
Superset 2
Hammer Curl
4x10-12
rest while doing other exercise
Superset 3
Single Arm Overhead Tricep Cable Extension
3x12
rest while doing other exercise
Superset 3
EZ Bar Curl
3x12-15
rest while doing other exercise
Superset 4
"21's" Supinated Bicep Curl
2 sets
rest while doing other exercise
Superset 4
"21's" Tricep Rope Extension
2 sets
rest while doing other exercise
Rope Tricep Extension, hands together
1xfailure
(Pre-exhaustion)
Seated Cable Row
2x12-15
30 sec.
(Pre-exhaustion)
Pec Deck
2x12-15
30 sec.
Lat Pulldown
3x12
1 min.
Flat DB Press
3x6-8
1 min.
Superset 1
DB Incline Chest Press
2x4-6, followed by 3x12, last set until failure
30 sec.
Superset 1
Supinated Barbell Row
4x12-15
30 sec.
Superset 2
Converging Chest Press
4x10-12, 3 sec. eccentric
30 sec. to 1 min.
Superset 2
DB Pullover
4x10-12, 3 sec. eccentric
30 sec. to 1 min.
Superset 3
Low to High Cable Fly
3x15, last set until failure
1 min.
Superset 3
Neutral Grip Chest Supported Row
3x10-12, last set until failure
1 min.
Burnout
Dips
2 x failure
1 min.
Burnout
Lat Pulldown
1 x failure
Chest/Back
Legs
Squat
3x12
1 min. rest
Superset 1
Lying Hamstring Curl
4x20 3 sec. eccentric
2 min. rest
Superset 1
Single Leg Quad Extension
5x15 3 sec. eccentric, 1 sec hold at top
2 min. rest
Superset 2
Leg Press (low, narrow foot position)
4x20
rest while working hamstrings
Superset 2
Glute Ham Raise/Hyperextensions
4x15 3 sec. eccentric
rest while working quads
Superset 3
RDL
4x12-15
rest while doing other exercise
Superset 3
Bodyweight Sissy Squat
4x12
rest while doing other exercise
Superset 4
Standing Calf Raises
4x20
1 min.
Superset 4
Seated Calf Raises
4x20
1 min.
Shoulders + Arms
Standing Barbell Overhead Press
4x10-12
1-2 min.
Superset 1
"21's" Supinated Bicep Curl
2 sets
rest while doing other exercise
Superset 1
"21's" Tricep Rope Extension
2 sets
rest while doing other exercise
Superset 2
Rear Delt Fly
4x15
30 sec.
Superset 2
Lateral Raise
3x12
30 sec.
Lateral Raise Dropset
heavy weight x8, light x12, repeat for 5 mins.
1 min.
Superset 3
EZ Bar Skullcrushers
4x12
rest while doing other exercise
Superset 3
Hammer Curl
4x10-12
rest while doing other exercise
Superset 4
Single Arm Tricep Cable Kickback
3x12
rest while doing other exercise
Superset 4
EZ Bar Curl
3x12-15
rest while doing other exercise
DB Overhead Press
2xfailure
1 min.
Chest/Back
Exercise:
Sets x Reps
Rest
(Pre-exhaustion)
Pullups
2x12-15
30 sec.
(Pre-exhaustion)
Pec Deck
2x12-15
30 sec.
Superset 1
Incline Smith Machine Press
Heavy Set 3-6, followed by 3x10, 3 sec. eccentric
30 sec.
Superset 1
Seated Cable Row Straight Bar, Pronated
4x12
30 sec.
Superset 2
Neutral Chest Press Machine
4x10-12
30 sec. to 1 min.
Superset 2
DB Pullover
4x10-12
30 sec. to 1 min.
Superset 3
High to Low Cable Fly
3x15, last set until failure
1 min.
Superset 3
Single Arm Lat Pulldown
3x10-12, last set until failure
1 min.
Superset 4
Pec Deck or Shoulder Height Cable Fly
4x12
30 sec.
Superset 4
Smith Machine Row
4x12-15
30 sec.
Burnout
Pushups
1 x failure
Burnout
Pullups
1 x failure
Quad Extension
4x25 3 second eccentric, last set explosive to failure
Rest Day
Week 5
Legs
2 min. rest
Kneeling Hamstring Curl
4x15 3 sec. eccentric 3 sec. concentric
2 min. rest
Superset 1
Leg Press (low, narrow foot position)
4x20
rest while working hamstrings
Superset 1
Glute Ham Raise/Hyperextensions
4x15 3 sec. eccentric
rest while working quads
Squat
3x15-20
2-3 min.
Bulgarian Split Squat
4x12-15 each leg
30 sec. to 1 min.
Superset 2
Standing Calf Raises
4x20
1 min.
Superset 2
Seated Calf Raises
4x20
1 min.
DB Shoulder Press
3x12-15, last set drop set until failure
1 min.
Superset 1
DB Rear Delt Fly
4x15
30 sec.
Superset 1
Lateral Raise
3x12
30 sec.
Lateral Raise Dropset
heavy weight x8, light x12, repeat for 5 mins.
Superset 2
DB Tricep Kickback
4x12
rest while doing other exercise
Superset 2
Machine Rear Delt Fly
4x10-12
rest while doing other exercise
Superset 3
DB Overhead Press
3x12
rest while doing other exercise
Superset 3
EZ Bar Curl
3x10-12
rest while doing other exercise
Superset 4
Supinated Tricep Extension
4x10
rest while doing other exercise
Superset 4
Hammer Curl
4x10-12, last set until failure
rest while doing other exercise
Overhead Rope Tricep Extension
2xfailure
1 min.
Machine Shoulder Press
2 xfailure, at least 12 reps first set
1 min.
(Pre-exhaustion)
Machine Pulldown
2x15
30 sec.
(Pre-exhaustion)
High to Low Cable Fly
2x15
30 sec.
Smith Machine Incline Bench
2x6, followed by 3x12 5 sec. eccentric
2 min.
Barbell Row
3x10-12 heavy, slow and controlled
1 min.
Superset 1
Pec Deck
3x12-15
Rest while working back
Superset 1
Single Arm Seated Cable Row
3x12-15
Rest while working chest
Chest Supported Row
4x12
3o sec. to 1 min.
Low to High Cable Fly
5x12-15
30 sec. to 1 min.
DB Row
3x10-12
30 sec. to 1 min.
Superset 2
Dips
3xfailure
30 sec.
Superset 2
Pullups
3xfailure
30 sec.
Shoulders + Arms
Chest/Back
Legs
(Pre-exhaustion)
Quad Extension
2x12-15
30 sec.
(Pre-exhaustion)
Kneeling Hamstring Curl
2x12-15
30 sec.
Superset 1
Quad Extension
4x25 3 sec. eccentric, last set explosive
2 min. rest
Superset 1
Kneeling Hamstring Curl
4x15 2 sec. eccentric 2 sec. concentric
2 min. rest
Superset 2
Leg Press (low, narrow foot position)
4x20
rest while working hamstrings
Superset 2
Lying Hamstring Curl
4x15 3 sec. eccentric, 2 sec. pause at top
rest while working quads
Single Leg Smith Machine Lunge
3x15-20
2-3 min.
Sissy Squat
3xfailure, can be done holding a kettlebell
30 sec.
Superset 3
Standing Calf Raises
4x20
1 min.
Superset 3
Seated Calf Raises
4x20
1 min.
Barbell/Military Overhead Press
4x12
1-2 min.
Superset 1
Facepulls
4x15-20
30 sec.
Superset 1
Lateral Raise
3x12
30 sec.
Shoulders + Arms
Lateral Raise Dropset
heavy weight x8, light x12, repeat for 5 mins.
1 min.
Superset 2
EZ Bar Skullcrushers
4x12
rest while doing other exercise
Superset 2
EZ Bar Curl
4x10-12
rest while doing other exercise
Superset 3
Single Arm Overhead Tricep Cable Extension
3x12
rest while doing other exercise
Superset 3
Supinated DB Curl
3x12-15
rest while doing other exercise
Superset 4
V Bar Tricep Extension
4x10-12
rest while doing other exercise
Superset 4
Straight Bar Cable Curl
4x10-12
rest while doing other exercise
Tricep Extension, any variation
2xfailure
30 sec.
Chest/Back
Exercise:
Sets x Reps
Rest
(Pre-exhaustion)
Pullups
2x12-15
30 sec.
(Pre-exhaustion)
Pushups
2x25
30 sec.
Superset 1
DB Incline Chest Press
Heavy Set 3-6, followed by 3x12
1 min.
Superset 1
Lat Pulldown
4x12
1 min.
Superset 2
Shoulder Height Cable Fly
4x10-12
30 sec. to 1 min.
Superset 2
DB Pullover
4x10-12
30 sec. to 1 min.
Superset 3
High to Low Cable Fly
3x15, last set until failure
1 min.
Superset 3
Single Arm Lat Pulldown
3x10-12, last set until failure
1 min.
Rest Day
Week 6
Superset 4
Low to High Cable Fly
4x12
30 sec.
Superset 4
Smith Machine Row
4x12-15
30 sec.
Burnout
Dips
2 x failure
30 sec.
Burnout
Pullups
1 x failure
Legs
Squat
3x12
1 min. rest
Superset 1
Kneeling Hamstring Curl
4x12-15 3 sec. eccentric, 2 sec. concentric
2 min. rest
Superset 1
Quad Extension
5x15 3 sec. eccentric, 1 sec hold at top
2 min. rest
Superset 2
Leg Press (low, narrow foot position)
4x20
rest while working hamstrings
Superset 2
Glute Ham Raise/Hyperextensions
4x15 3 sec. eccentric
rest while working quads
Superset 3
Stiff Legged Deadlift
4x12
rest while doing other exercise
Superset 3
Bodyweight Sissy Squat
4x12
rest while doing other exercise
Superset 4
Standing Calf Raises
4x20
1 min.
Superset 4
Seated Calf Raises
4x20
1 min.
DB Shoulder Press
4x12, last set drop set until failure
1 min.
Superset 1
DB Rear Delt Fly
4x15
30 sec.
Superset 1
Lateral Raise
3x12
30 sec.
Lateral Raise Dropset
heavy weight x8, light x12, repeat for 5 mins.
1 min.
Rear Delt Fly Machine
3x12-15
1 min.
Superset 2
EZ Bar Skullcrusher
4x12
rest while doing other exercise
Superset 2
Supinated DB Curl
4x10-12
rest while doing other exercise
Superset 3
French Press
3x12
rest while doing other exercise
Superset 3
Straight Bar Curl
3x10-12
rest while doing other exercise
Superset 4
Straight Bar Tricep Extension
5x12-15, last set until failure
rest while doing other exercise
Superset 4
Hammer Curl
4x8 heavy, last set until failure
rest while doing other exercise
Seated Tricep Press Down
2xfailure
(Pre-exhaustion)
Seated Cable Row, bent neutral grip bar
2x12-15
30 sec.
(Pre-exhaustion)
Pec Deck
2x12-15
30 sec.
Lat Pulldown
3x12
1 min.
Superset 1
DB Incline Chest Press
2x4-6, followed by 3x12, last set until failure
30 sec.
Superset 1
Smith Machine Row
2x8 heavy, followed by 2x12-15
30 sec.
Shoulders + Arms
Chest/Back
Superset 2
Converging Chest Press
4x10-12, 3 sec. eccentric
30 sec. to 1 min.
Superset 2
DB Pullover
4x10-12, 3 sec. eccentric
30 sec. to 1 min.
Superset 3
Shoulder Height Cable Fly
3x15, last set until failure
1 min.
Superset 3
Pronated Grip Chest Supported Row
3x10-12, last set until failure
1 min.
Burnout
Dips
2 x failure
1 min.
Burnout
Lat Pulldown
1 x failure
(Pre-exhaustion)
Quad Extension
2x12-15
30 sec.
(Pre-exhaustion)
Kneeling Hamstring Curl
2x12-15
30 sec.
Superset 1
Quad Extension
5x20 2 sec. hold at top
2 min. rest
Superset 1
Kneeling Hamstring Curl
4x15 2 sec. eccentric 2 sec. concentric
2 min. rest
Superset 2
Leg Press (low, narrow foot position)
4x20
rest while working hamstrings
Superset 2
Lying Hamstring Curl
4x15 3 sec. eccentric 3 sec. concentric
rest while working quads
Single Leg Smith Machine Lunge
3x15-20
2-3 min.
Superset 3
Standing Calf Raises
4x20
1 min.
Superset 3
Seated Calf Raises
4x20
1 min.
Seated Overhead Press
4x10-12, 3 sec. eccentric
1-2 min.
Superset 1
"21's" Supinated Bicep Curl
2 sets
rest while doing other exercise
Superset 1
"21's" Tricep Rope Extension
2 sets
rest while doing other exercise
Superset 2
DB Rear Delt Fly
4x15
30 sec.
Superset 2
Lateral Raise
3x12
30 sec.
Lateral Raise Dropset
heavy weight x8, light x12, repeat for 5 mins.
1 min.
Superset 3
EZ Bar Skullcrushers
4x12
rest while doing other exercise
Superset 3
EZ Bar Curl
4x10-12
rest while doing other exercise
Superset 4
Single Arm Tricep Cable Kickback
3x12
rest while doing other exercise
Superset 4
Hammer Curl
3x12-15 2 sec. hold at top
rest while doing other exercise
Hanging Leg Raises
4x12
30 sec. to 1 min.
Hanging L Holds
4x20-30 seconds
30 sec. to 1 min.
Lying Leg Raises
3x15-20
30 sec. to 1 min.
Vacuums
3-5xfaillure, lying, bent over, or standing up
30 sec. to 1 min.
Legs
Shoulders + Arms
Abs
Traps
Smith Machine Shrug
sets of 15-20, 2 second hold at top
30 sec. to 1 min.
DB Shrug
sets of 15-20, 2 second hold at top
30 sec. to 1 min.
Abs and Traps can be added on any day, but should not be done more than 2x per week.
Pre-exhaustion sets should be with a light weight and be slow, controlled reps.
After the six week training cycle has been completed a deload week should be taken and then the cycle can restart.
Instead of aiming to constantly be moving more weight you should focus on getting a better contraction. Increase weight after you develop a continous good, contraction.