DAY 1
Bench
Bench
DAY 2
1x1 @ 88%
3x7 @ 70%
Deadlift
Deadlift
Squat
REST
DAY 4
DAY 5
DAY 6
1x1 @ 88%
Bench
4x6 @ 75%
Deadlift
4x8 @ 70%
Squat
4x5 @ 80%
3x7 @ 70%
Seated DB
Shoulder Press
8,8,6,6
BB Row
10,10,8,8
Hax Squat
10,10,8,8
5x8 (3 sec. neg.)
Single Arm
cable row
3x8 (3 sec. neg.)
Lying Leg Curl 3x8 (3 sec. neg)
DB Bench Press
10,8,8,6
Close Grip lat
Pulldown
4x10
Leg Ext.
4x10 (2 sec.
contraction.)
4x20 (10 each
leg)
3x6 @ 72.5%
Squat
3x8
Reverse Smith
machine
lunges
4x10
Incline Machine
Press
Incline DB bench
8,8,6,6
Cable Fly
3x10 (3 second
Negative)
Wide grip lat pull
4x10 (3 sec. neg.)
RDLs
Flat Machine Press
4x8
Low machine Row
4x8
Single Leg Leg
Ext.
4x10
Decline Cable Fly
4x10
Straight arm
lat pull
12,12,10,8
Walking
Lunges
Standing BB Shoulder Press 10,8,8,6
BB Curl
12,10,8,8
Leg Press
Machine Side
lateral raise
3x8 (3 sec. neg.)
Single Arm db
curl
4x10 (each arm)
Close stance
smith machine
squat
10,10,8,6
Cable Side Lateral Raise
Lying Cable curl
3x8
Seated
4x8 (3 sec.
Hamstring Curl neg.)
Cable front raise
4x12
Spider Curls
3x8 (3 sec. neg.)
15,10,10,6
Hammer Curls 3x6
3x10 (3 sec. neg.)
DB Row
DAY 3
1x2 @ 82%
10,10,8,8 (3
sec. neg.)
8,8,6
BB Upright Row
4x8
Incline db curls
4x10 (3 sec. neg.)
Close Grip cable
tricep ext.
Wide Grip Skull Crushers
12,10,8,6
BB Preacher Curls
3x8
Diamond Pushups 3xFailure
Cable Curls
Rope tricep extensions
10,10,8,8
Reverse Pec Dec Fly 4x15
DB Incline Skull
Crushers
DB Reverse Fly 4x12
Overhead db tricep extens.
4x10
NOTES:
THIS IS A VERY
ADVANCED PROGRAM! IF
YOU HAVEN'T BEEN
TRAINING FOR 6-8
MONTHS DO NOT RUN!
% is based off 1 rep max
bb= barbell
db= dumbbell
12,10,8,6= 1 set of 12, 1 set
of 10. 1 set of 8, 1 set of 6.
If you have any questions
don't hesitate to ask.
8,8,6,6
10,10,8,8 (2 sec.
contraction.)