Day 1: Legs
Exercise
Lying Dumbbell
Decline Leg Curl
Sets
2
Romanian Deadlift
2
Dumbbell Walking
Lunges
45-Degree Leg Press
2
Leg Extension
DC Extreme Quad
Stretch
Standing Calves
Reps
1 x 6-10
1 x 8-12
1
1 x 4-8
1 x 6-8
2 x 12
(each leg)
1 x 8-12 paused
1 x 15-25
constant
1 x 10-12
2 x 4-6 (F)
1 x 60 sec
1 (W)
1 (D)
2 x 10
1 x 10 + 60 sec
2-4 (W)
2
1 (D)
Info
Decline bench and squeeze dumbbell
between feet. Max set ten decrease 1015%.
First set normal heavy. Second 10-15%
decrease, stop at bottom for a second.
Same weight. Last reps hard but not to
failure.
6-10 rep warmup sets. First set, controlled,
pause at bottom. Second, 1-2 plates lighter,
no pause.
Dropset. Drop by one or two pegs. Set 2 and
3 are to failure.
Bend down, knees forward and head
backwards. Push knees together Limbo.
One warmup. Double drop set, 10 reps
each. After last set, stretched for 60 sec.
Day 2: Chest and Arms
Exercise
Dips
Dumbbell Bench
Press
Cable Flyes
Sets
3-5 (W)
3
3
3 (D)
DC Extreme Chest
Stretch
1
EZ Standing Curls
2
Decline EZ Deadstop
Fleer
Inclined Dumbbell
Curl
2
PJR Pullover
2
2
Reps
3x5
3 x 10
1 x 10-15
2 x 4-6 (F)
1 x 60-90 sec
1 x 6-10
1 x 8-12
1 x 6-10
1 x 8-12
1 x 8-12
1 x 10-15 + 60
1 x 8-12
1 x 10-15
Info
Heavy sets, slight pause at bottom. Same
weight.
Basic. 45-degree rotation
Rest 30 seconds, don’t change weight.
Bottom of dumbbell benchpress. 60-90
seconds, should hurt. Chest up, squeeze
shoulder blades
Heavy, then lighter.
Heavy, then lighter.
Pause at bottom and stretch. Second set,
pause at bottom for 60 sec and stretch
triceps.
Pause at bottom each rep.
Day 3: Back and Shoulders
Exercise
Bent-Over Row
Assisted Pull-Ups
Sets
3-5 (W)
2
3
Chest-Supported
Machine Row
Weighted Hang
2
Machine Shoulder
Press
Cable One-Arm
Laterals
Cable Bent-Over
Laterals
Machine Shrugs
3 (W)
2
3
Seated Calf Raises
3
1
3
3 (D)
Reps
1 x 4-6
1 x 6-10
1 x 5/4/3/2/1
2 x max (F)
1 x 5-8
1 x 8-12
1 x 60-90
1 x 6-8
1 x 8-12
1 x 12-15
2 x 10-12
3 x 10-15
Info
First set is heavy. Second 10-15% drop.
Add weight each rep. After top single, max
with 2 min rest in between.
First one heave, then 10-15% drop. Strict.
Wider than shoulder grip. Increase weight
when you can do 90 sec.
Drop 10-15% on second set. Controlled.
Increase slightly after first set. Switch
between arms without rest.
Cables in X. Parallel to ground.
1 x 8-10
2 x 3-5
3 x 12-15
3-5 seconds on top of each rep. 30 sec rest.
Same weight every set
Minute rest in between. 60 sec stretch after
last set.
Reps
1 x 6-10
1 x 8-12
2 x 8-12
Info
Drop 10-15% second set. If no machine, use
dumbbell with flat bench.
Loop medium resistance band around neck
and stand on it. Pause at bottom, squeeze
glutes at top.
Same weight. Pause at bottom and pull
through the front leg.
6-10 reps on warmup. Heavy on first. 1020% lighter on second, and push.
Same weight. 30 second rest in between,
squeeze at top.
Bend down, knees forward and head
backwards. Push knees together Limbo.
Day 4: Legs
Exercise
Lying Leg Curl
Sets
2
Dumbbell Romanian
Deadlift with Band
2
Dumbbell Deficit
Reverse Lunges
Hack Squat
2
Leg Extension
DC Extreme Quad
Stretch
2-4 (W)
2
3 (D)
1
2 x 12
(each leg)
1 x 6-10
1 x 10-15
1 x 10-15
2 x 4-6
1 x 60 sec
Day 5: Chest and Arms
Exercise
Ring Push-Ups
Sets
3
Barbell Inclines
2
Reps
3 x 10-15
DC Extreme Chest
Stretch
1
1 x 6-8
1 x 8-12
1 x 10-15
2 x 4-6 (F)
1 x 60-90 sec
Dumbbell Spider
Curls
V Bar Pushdowns
2
2 x 10-12
2
2 x 10-12
Seated Incline
Hammer Curls
Overhead Kneeling
Cable Extensions
2
2 x 10-12
2
2 x 12-15
Cable Flyes
3 (D)
Info
Position rings wide. Spread rings at the
bottom, bring together at the top. 2 min
rest in between.
Heave, then 10-15% lighter.
Rest 30 seconds, don’t change weight.
Bottom of dumbbell benchpress. 60-90
seconds, should hurt. Chest up, squeeze
shoulder blades
Same weight. Hard flex in contracted
position.
Same weight. Hard flex in contracted
position.
Same weight. Pause at top and bottom. Last
set hold bottom 60 sec, squeeze triceps.
Same weight. Pause at top and bottom. Last
set, hold stretched position 30 sec, then
tricep extension stretch 30 sec.
Day 6: Back and Shoulders
Exercise
Ring Pull-Ups
Chest-Supported
Elbows-Out Rows
Dante Rows
Sets
Little as
possible
2
Reps
50
Weighted Hang
1
1 x 8-10
1 x 10-12
1 x 10-15 (F)
2 x 5-8
1 x 60-90
Rear Delt Swings
3
3 x 25
Seated Dumbbell Six
Ways
3
3 x 10
Seated Dumbbell
Shoulder Press
Seated Shrugs
3
Leg Press Calves
1 (W)
3
1 x 15-20 (F)
2 x 3-6
1 x 10-15 (F)
2 x 5-6
3 x 1 min on
1 min off
3
3
Info
60 seconds in between each mini set. Allow
hands to move naturally.
First set heave. Second set 15-20% drop,
pause at top and bottom. Strict.
Anchor feet, body parallel to ground. Beg
stretch every rep. Same weight.
Wider than shoulder grip. Increase weight
when you can do 90 sec.
Heavy and controlled. 60 second rest in
between. “Push out”
Light weights, focus on stimulation. Come
up to the side, bring them in front of you,
then above your head, then back down the
same way. 60 second rest.
Rest-pause set. 30 sec rest in between.
Rest pause set. 2-3 seconds at the top. Go
heavy, full range of motion.
Horizontal leg press. 12-15 times per
minute. After last minute, hold stretched
position for 60 seconds.