Exercise Sets Week 1 Week 2 Week 3 Day 1 Day 1: Day 1: Reps Weight Rest 90s assess your active range of motion for lats and line up the cable appropriately. pull 7,8,9,10 elbows down into the sides of the hips. arms should be relatively narrow to the body. 90s 7,8,9,10 Vertical Lat Pulldown (chest supported) 4 12 input here Anterior Delt Incline Press 4 12 input here 90s 90s Paused Leg Extension 4 12 input here Paused Seated Leg Curl 4 12 input here Facing Away Biceps Curl Cross Cable Triceps Extension DB Lateral Raise 3 12 input here 3 12 input here 3 12 input here Sets Reps Weight 90s RPE Notes Exercise Sets Reps Weight 90s assess your active range of motion for lats and line up the cable appropriately. pull 7,8,9,10 elbows down into the sides of the hips. arms should be relatively narrow to the body. 90s 7,8,9,10 Vertical Lat Pulldown (chest supported) 4 12 input here Aim to press over the eyes. Anterior Delt Incline Press 4 12 input here 7,8,9,10 pause for a 2-count at the TOP. Paused Leg Extension 4 12 input here 90s 7,8,9,10 pause for a 2-count at the TOP. Paused Seated Leg Curl 4 12 input here 90s 8,9,10 line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. Facing Away Biceps Curl Cross Cable Triceps Extension 90s 8,9,10 line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. 90s 8,9,10 raise the DB's in the scapular plane, slightly out in front of the body. DB Lateral Raise RPE Notes Exercise 3 12 input here 3 12 input here 3 12 input here Sets Reps Weight Day 2 Exercise Rest Pendulum/ Hack Squat 4 10 input here 2-3 min DB Low Incline Bench 4 12 input here 90s 12 input here Rear Delt High-Low Row 4 90s Rest 90s RPE Notes Exercise Sets Weight 90s assess your active range of motion for lats and line up the cable appropriately. pull 7,8,9,10 elbows down into the sides of the hips. arms should be relatively narrow to the body. 90s 7,8,9,10 Vertical Lat Pulldown (chest supported) 4 12 input here Aim to press over the eyes. Anterior Delt Incline Press 4 12 input here 7,8,9,10 pause for a 2-count at the TOP. Paused Leg Extension 4 12 input here 90s 7,8,9,10 pause for a 2-count at the TOP. Paused Seated Leg Curl 4 12 input here 90s 8,9,10 line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. Facing Away Biceps Curl Cross Cable Triceps Extension 90s 8,9,10 line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. 90s 8,9,10 raise the DB's in the scapular plane, slightly out in front of the body. DB Lateral Raise RPE Notes Exercise 3 Rest Pendulum/ Hack Squat 4 10 input here 2-3 min 7,8,9,10 DB Low Incline Bench 4 12 input here 90s 7,8,9,10 Rear Delt High-Low Row 12 input here Overhead Triceps Ext (SA) 3 Overhead Biceps Curl (SA) 3 Leg Press Calf Raise 4 12 input here Exercise Sets Reps Weight Rest RPE Middle Pec Press Around 4 12 input here 90s 7,8,9,10 Middle Lat Pull Around 4 12 input here 90s 4 90s 12 input here 3 12 input here 3 12 input here Sets Reps Weight 12 input here 90s 7,8,9,10 12 input here 12 input here 90s 7,8,9,10 Aim to press over the eyes. 7,8,9,10 4 12 input here 90s 7,8,9,10 pause for a 2-count at the TOP. 7,8,9,10 pause for a 2-count at the TOP. Paused Seated Leg Curl 4 12 input here 90s 7,8,9,10 8,9,10 line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. Facing Away Biceps Curl Cross Cable Triceps Extension 12 input here Notes Exercise Sets Reps Weight Rest RPE press to the mid-sternum. make sure your arm does not roll into internal rotation when you initiate (palm toward floor). squeeze the biceps across. Middle Pec Press Around 4 12 input here 90s 7,8,9,10 7,8,9,10 squeeze the armpit down. Middle Lat Pull Around 4 12 input here 90s 4 sec negatives, 1 sec pause @bottom. drive the hips back. Trap Bar/BB RDL (tempo 4 90s 12 input here 90s 8,9,10 3 12 input here 90s 8,9,10 line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. 3 12 input here 90s 8,9,10 raise the DB's in the scapular plane, slightly out in front of the body. Sets Reps Weight RPE Notes 3 10 input here 2-3 min 7,8,9,10 DB Low Incline Bench 4 12 input here 90s 7,8,9,10 7,8,9,10 Rear Delt High-Low Row 4 12 input here 90s 7,8,9,10 90s 8,9,10 done in the scapular plane. 90s 8,9,10 done in the scapular plane. 90s 7,8,9,10 3 Overhead Biceps Curl (SA) 3 Leg Press Calf Raise 4 12 input here Notes Exercise Sets Reps Weight Rest RPE press to the mid-sternum. make sure your arm does not roll into internal rotation when you initiate (palm toward floor). squeeze the biceps across. Middle Pec Press Around 4 12 input here 90s 7,8,9,10 7,8,9,10 squeeze the armpit down. Middle Lat Pull Around 4 12 input here 90s 4 sec negatives, 1 sec pause @bottom. drive the hips back. Trap Bar/BB RDL (tempo 8,9,10 input here 90s 8,9,10 90s 7,8,9,10 done in the scapular plane. Overhead Triceps Ext (SA) 3 12 input here done in the scapular plane. Overhead Biceps Curl (SA) 3 12 input here Leg Press Calf Raise 4 12 input here Notes Exercise Sets Reps Weight Rest RPE Notes press to the mid-sternum. make sure your arm does not roll into internal rotation when you initiate (palm toward floor). squeeze the biceps across. Middle Pec Press Around 4 12 input here 90s 7,8,9,10 press to the mid-sternum. make sure your arm does not roll into internal rotation when you initiate (palm toward floor). squeeze the biceps across. 7,8,9,10 squeeze the armpit down. Middle Lat Pull Around 4 12 input here 90s 7,8,9,10 squeeze the armpit down. 4 sec negatives, 1 sec pause @bottom. drive the hips back. Trap Bar/BB RDL (tempo 4 sec negatives, 1 sec pause @bottom. drive the hips back. 12 input here 90s 8,9,10 12 input here 90s 8,9,10 90s 7,8,9,10 Day 3 Tempo (4 sec negative/1 sec pause @bottom). If you do not have access to either of 7,8,9,10 these machines, you can use a quad dominant leg press or heel elevated high bar as substitution. 4 done in the scapular plane. 90s 12 Rest Pendulum/ Hack Squat done in the scapular plane. 12 pause for a 2-count at the TOP. line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. Day 2 Tempo (4 sec negative/1 sec pause @bottom). If you do not have access to either of 7,8,9,10 these machines, you can use a quad dominant leg press or heel elevated high bar as substitution. Overhead Triceps Ext (SA) input here Day 3 4 Paused Leg Extension Exercise 4 Notes pause for a 2-count at the TOP. Notes DB Low Incline Bench 4 7,8,9,10 90s assess your active range of motion for lats and line up the cable appropriately. pull 7,8,9,10 elbows down into the sides of the hips. arms should be relatively narrow to the body. Anterior Delt Incline Press RPE Rear Delt High-Low Row RPE Aim to press over the eyes. DB Lateral Raise Rest Rest 12 raise the DB's in the scapular plane, slightly out in front of the body. 7,8,9,10 Leg Press Calf Raise 90s Weight 4 8,9,10 2-3 min 3 8,9,10 Reps input here 90s input here 3 90s Sets Vertical Lat Pulldown (chest supported) 8,9,10 10 Overhead Biceps Curl (SA) 8,9,10 input here Exercise 90s 4 done in the scapular plane. 90s 12 Notes line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. Pendulum/ Hack Squat done in the scapular plane. 12 90s RPE Day 2 Tempo (4 sec negative/1 sec pause @bottom). If you do not have access to either of 7,8,9,10 these machines, you can use a quad dominant leg press or heel elevated high bar as substitution. Overhead Triceps Ext (SA) input here Day 1: Reps Day 2 Tempo (4 sec negative/1 sec pause @bottom). If you do not have access to either of 7,8,9,10 these machines, you can use a quad dominant leg press or heel elevated high bar as substitution. Rest Week 4 Day 3 Day 3 Trap Bar/BB RDL (tempo 4 10 input here 2-3 min 7,8,9,10 4 10 input here 2-3 min 7,8,9,10 4 10 input here 2-3 min 7,8,9,10 4 10 input here 2-3 min 7,8,9,10 Lying Leg Curl 3 12 input here 90 sec 8,9,10 Lying Leg Curl 3 12 input here 90 sec 8,9,10 Lying Leg Curl 3 12 input here 90 sec 8,9,10 Lying Leg Curl 3 12 input here 90 sec 8,9,10 DB Single Arm Preacher Curl 3 12 input here 90s 8,9,10 DB Single Arm Preacher Curl 3 12 input here 90s 8,9,10 DB Single Arm Preacher Curl 3 12 input here 90s 8,9,10 DB Single Arm Preacher Curl 3 12 input here 90s 8,9,10 Cross Cable Triceps Extension 3 12 input here 90s 8,9,10 line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. RPE Notes Cross Cable Triceps Extension Exercise 3 Sets 12 input here 10 input here 10 input here 10 input here Paused Seated Leg Curl Facing Away Biceps Curl Cross Cable Triceps Extension DB Lateral Raise 4 4 10 10 4 10 4 Rest RPE Notes Exercise Sets Reps Weight 90s assess your active range of motion for lats and line up the cable appropriately. pull 7,8,9,10 elbows down into the sides of the hips. arms should be relatively narrow to the body. 90s 7,8,9,10 4 10 input here Sets Reps Aim to press over the eyes. Anterior Delt Incline Press 4 10 input here 7,8,9,10 pause for a 2-count at the TOP. Paused Leg Extension 10 input here 90s 7,8,9,10 pause for a 2-count at the TOP. Paused Seated Leg Curl 10 input here 90s line up the cables so that the line of pull goes directly 7,8,9,10 paralell to the hinge joint at the elbow. Facing Away Biceps Curl input here 90s line up the cables so that the line of pull goes directly 7,8,9,10 paralell to the hinge joint at the elbow. Cross Cable Triceps Extension input here 90s raise the DB's in the 7,8,9,10 scapular plane, slightly out in front of the body. DB Lateral Raise Weight 90s Rest Pendulum/ Hack Squat 4 8 input here 2-3 min DB Low Incline Bench 4 10 input here 90s input here Rear Delt High-Low Row 4 10 Overhead Triceps Ext (SA) 4 10 input here Overhead Biceps Curl (SA) 4 10 input here Leg Press Calf Raise 4 10 input here Exercise Sets Reps Weight 3 12 input here 4 4 4 10 10 4 10 4 90s Notes Tempo (4 sec negative/1 sec pause @bottom). If you do not have access to either of 7,8,9,10 these machines, you can use a quad dominant leg press or heel elevated high bar as substitution. Notes Exercise Sets 90s 90s 90s 7,8,9,10 Aim to press over the eyes. Anterior Delt Incline Press 4 10 input here 7,8,9,10 pause for a 2-count at the TOP. Paused Leg Extension 10 input here 90s 7,8,9,10 pause for a 2-count at the TOP. Paused Seated Leg Curl 10 input here 90s line up the cables so that the line of pull goes directly 7,8,9,10 paralell to the hinge joint at the elbow. Facing Away Biceps Curl input here 90s line up the cables so that the line of pull goes directly 7,8,9,10 paralell to the hinge joint at the elbow. Cross Cable Triceps Extension input here 90s raise the DB's in the 7,8,9,10 scapular plane, slightly out in front of the body. DB Lateral Raise input here 4 4 4 Exercise Sets Reps Weight Rest 4 8 input here 2-3 min 7,8,9,10 DB Low Incline Bench 4 10 input here 90s 7,8,9,10 Rear Delt High-Low Row 4 10 input here 7,8,9,10 4 10 done in the scapular plane. Overhead Triceps Ext (SA) input here 4 10 done in the scapular plane. Overhead Biceps Curl (SA) input here Leg Press Calf Raise 4 10 input here Exercise Sets Reps Weight 90s 7,8,9,10 Day 3 90s 10 10 4 10 4 Notes Notes Tempo (4 sec negative/1 sec pause @bottom). If you do not have access to either of 7,8,9,10 these machines, you can use a quad dominant leg press or heel elevated high bar as substitution. Exercise Sets Reps Weight Exercise Sets Reps 90s assess your active range of motion for lats and line up the cable appropriately. pull 7,8,9,10 elbows down into the sides of the hips. arms should be relatively narrow to the body. 4 10 Aim to press over the eyes. Anterior Delt Incline Press 4 10 input here 90s 7,8,9,10 Aim to press over the eyes. 7,8,9,10 pause for a 2-count at the TOP. Paused Leg Extension 4 10 input here 90s 7,8,9,10 pause for a 2-count at the TOP. 90s 7,8,9,10 pause for a 2-count at the TOP. Paused Seated Leg Curl 10 input here 90s 7,8,9,10 pause for a 2-count at the TOP. 90s line up the cables so that the line of pull goes directly 7,8,9,10 paralell to the hinge joint at the elbow. Facing Away Biceps Curl input here 90s line up the cables so that the line of pull goes directly 7,8,9,10 paralell to the hinge joint at the elbow. input here 90s line up the cables so that the line of pull goes directly 7,8,9,10 paralell to the hinge joint at the elbow. Cross Cable Triceps Extension input here 90s line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. input here 90s raise the DB's in the 7,8,9,10 scapular plane, slightly out in front of the body. DB Lateral Raise input here 90s raise the DB's in the 7,8,9,10 scapular plane, slightly out in front of the body. input here 90s Weight Rest 4 8 input here 2-3 min 7,8,9,10 DB Low Incline Bench 4 10 input here 90s 7,8,9,10 Rear Delt High-Low Row 4 10 input here 7,8,9,10 4 10 done in the scapular plane. Overhead Triceps Ext (SA) input here 4 10 done in the scapular plane. Overhead Biceps Curl (SA) input here Leg Press Calf Raise 4 10 input here Exercise Sets Reps Weight 90s 7,8,9,10 4 4 10 10 4 10 4 90s Notes Tempo (4 sec negative/1 sec pause @bottom). If you do not have access to either of 7,8,9,10 these machines, you can use a quad dominant leg press or heel elevated high bar as substitution. Exercise Sets Reps Weight Notes RPE 8 input here 2-3 min 7,8,9,10 DB Low Incline Bench 4 10 input here 90s 7,8,9,10 7,8,9,10 Rear Delt High-Low Row 4 10 input here 90s 7,8,9,10 7,8,9,10 4 10 done in the scapular plane. Overhead Triceps Ext (SA) input here 90s 4 10 done in the scapular plane. Overhead Biceps Curl (SA) input here 90s Leg Press Calf Raise 4 10 input here Exercise Sets Reps Weight 90s 7,8,9,10 Notes Tempo (4 sec negative/1 sec pause @bottom). If you do not have access to either of 7,8,9,10 these machines, you can use a quad dominant leg press or heel elevated high bar as substitution. 4 7,8,9,10 Rest Rest Pendulum/ Hack Squat 90s 90s 7,8,9,10 Day 2 RPE Day 3 RPE Rest input here Pendulum/ Hack Squat 7,8,9,10 Rest Notes Vertical Lat Pulldown (chest supported) Day 3 RPE RPE Day 2 RPE 90s 90s Day 1 assess your active range of motion for lats and line up the cable appropriately. pull 7,8,9,10 elbows down into the sides of the hips. arms should be relatively narrow to the body. 10 90s Week 8 Weight 4 Rest 8,9,10 line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. Reps input here Pendulum/ Hack Squat 7,8,9,10 Rest RPE Day 2 RPE 90s 90s Rest Vertical Lat Pulldown (chest supported) Day 2 Exercise 8,9,10 Day 1 Vertical Lat Pulldown (chest supported) input here 90s Week 7 7,8,9,10 4 input here Day 1 90s Anterior Delt Incline Press 12 Cross Cable Triceps Extension Week 6 90s 10 3 line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. Day 1 assess your active range of motion for lats and line up the cable appropriately. pull 7,8,9,10 elbows down into the sides of the hips. arms should be relatively narrow to the body. 4 Cross Cable Triceps Extension Week 5 Weight input here 4 8,9,10 Reps Vertical Lat Pulldown (chest supported) Paused Leg Extension 90s line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. 7,8,9,10 done in the scapular plane. 7,8,9,10 90s done in the scapular plane. 7,8,9,10 Day 3 RPE Notes Rest RPE Notes press to the mid-sternum. make sure your arm does not roll into internal rotation when you initiate (palm toward floor). squeeze the biceps across. Middle Pec Press Around 4 10 input here 90s 7,8,9,10 7,8,9,10 squeeze the armpit down. Middle Lat Pull Around 4 10 input here 90s 2-3 min 7,8,9,10 4 sec negatives, 1 sec pause @bottom. drive the hips back. Trap Bar/BB RDL (tempo 4 8 input here 90 sec 8,9,10 Lying Leg Curl 3 10 input here 7,8,9,10 DB Single Arm Preacher Curl 4 10 Cross Cable Triceps Extension 4 10 Middle Pec Press Around 4 10 input here 90s 7,8,9,10 Middle Lat Pull Around 4 10 input here 90s Trap Bar/BB RDL (tempo 4 8 input here Lying Leg Curl 3 10 input here DB Single Arm Preacher Curl 4 10 Cross Cable Triceps Extension 4 10 input here input here 90s 7,8,9,10 90s line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. input here input here press to the mid-sternum. make sure your arm does not roll into internal rotation when you initiate (palm toward floor). squeeze the biceps across. Middle Pec Press Around 4 10 input here 90s 7,8,9,10 7,8,9,10 squeeze the armpit down. Middle Lat Pull Around 4 10 input here 90s 2-3 min 7,8,9,10 4 sec negatives, 1 sec pause @bottom. drive the hips back. Trap Bar/BB RDL (tempo 4 8 input here 90 sec 8,9,10 Lying Leg Curl 3 10 input here 7,8,9,10 DB Single Arm Preacher Curl 4 10 Cross Cable Triceps Extension 4 10 90s 7,8,9,10 90s line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. input here input here press to the mid-sternum. make sure your arm does not roll into internal rotation when you initiate (palm toward floor). squeeze the biceps across. Middle Pec Press Around 4 10 input here 7,8,9,10 squeeze the armpit down. Middle Lat Pull Around 4 10 2-3 min 7,8,9,10 4 sec negatives, 1 sec pause @bottom. drive the hips back. Trap Bar/BB RDL (tempo 4 90 sec 8,9,10 Lying Leg Curl 7,8,9,10 DB Single Arm Preacher Curl Cross Cable Triceps Extension 90s 7,8,9,10 90s line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow. press to the mid-sternum. make sure your arm does not roll into internal rotation when you initiate (palm toward floor). squeeze the biceps across. 90s 7,8,9,10 input here 90s 7,8,9,10 squeeze the armpit down. 8 input here 2-3 min 7,8,9,10 4 sec negatives, 1 sec pause @bottom. drive the hips back. 3 10 input here 90 sec 4 10 4 10 8,9,10 7,8,9,10 input here 90s input here 90s 7,8,9,10 line up the cables so that the line of pull goes directly paralell to the hinge joint at the elbow.
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