Notes
ARMS
SHOULDERS
BACK
WEEK ONE - Fucked From The Start
Triceps
1st set
Rope Extensions: 2 Sets / Rest Pause to 100 reps (Pick a weight you can get around 30 reps on
the initial attempt)
Incline Skull Crush W/ Seated French Press (Partial at bottom): 3 Sets / 20 Reps (Weight should
make you fail around 20…don’t just stop)
Cable French Press W/ Overhead Rope Extension (Pronate Wrists): 3 Sets / 20 Reps (Weight
should make you fail around 20…don’t just stop)
Close Grip Bench (SLOW): 3 Sets / FAILURE (Pick a Weight you can get 20 reps with but you
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won’t)
Biceps
1st set
Straight Bar Cable Curls: 2 Sets / Rest Pause to 100 reps (Pick a weight you can get around 30
reps on the initial attempt)
Reverse Preacher Curl (Close Grip) W/ Drag Curl (Wide Grip): 3 Sets / 20 Reps (Weight should
make you fail around 20…don’t just stop)
Reverse EZ Bar Cable Curls W/ Reglar EZ Bar Cable Curls: 3 Sets / 20 Reps (Weight should
make you fail around 20…don’t just stop)
Incline Curls (SLOW): 3 Sets / FAILURE (Pick a Weight you can get 20 reps with but you won’t)
x
Shoulders
1st set
BUS DRIVERS: 2 Sets / Rest Pause to 100 reps “slightly below eye level”
Machine Side Laterals: 2 Sets / 20 Partials at the top - 20 Full Reps - 20 Partials at the bottom 60 Second hold “no rest in between”
Rear Delt Cable Flys: 2 Sets Each (Shoulder Level, High McDonald’s, High 45 Degree angle
down) / 20 Reps
Smith Press REST PAUSE: 3 Sets / Shoot For 20 Reps on your initial push for each set “keep
elbows tucked in”
Straight Bar Cable Front Raise: 3 Sets (Each Set you Drop The Weight 2x so 3 total is one set) /
10 Reps with 4 count negative
Machine Rear Delt SS Seated Dumbbell Side Lateral: 3 Sets / 20 Reps Each
Machine Rear Delt SS Seated Dumbbell Side Lateral: 3 Sets / 20 Reps Each
Back
1st set
CHEST SUPPORTED T-BAR ROW or REGULAR T BAR ROWS: 2 Sets / 100 Reps “Rest pause - pick
a weight you can do for 30 on your first attempt”
V-BAR PULL DOWNS: 4 Sets / 15 Reps “Lean forward during the negative (to enhance the
stretch) Lean back during the contraction”
DOUBLE HANDLE BENT OVER SEATED CABLE ROWS: 3 Sets / 20 Reps “Stay leaned forward tuck elbows in on the negative”
SEATED CABLE MID TRAP SHRUG: 3 Sets / 15 Slow Reps “Slight hold at the top”
DYNAMIC SEATED CABLE ROW: 3 Sets / 20 Reps “Keep low back tight and exaggerate the
extension and flexion of your upper back”
LYING DUMBBELL ROW SS SEATED SHRUG: 3 Sets / 20 Reps Each “Take whatever grip you feel
the most connection”
HYPEREXTENSIONS: 3 Sets / 20 Reps “EXAAAGERRRATIIION … EXXAGERRAAAAATION”
Chest
1st set
HIGH CABLE FLY: 1 Set / 100 Reps (Rest Pause - Shoot for 30 on the first push)
LOW CABLE FLY: 1 Set / 100 Reps (Rest Pause - Shoot for 30 on the first push)
SMITH MACHINE SLIGHT INCLINE PRESS "4 count negative & explosive positive, drop the
weight, 4 count negative & explosive positive then rep it out fast: 3 Sets / Pick a weight you
can do for 10 controlled slow reps
CHEST + ABS
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CHEST + ABS
LEGS
MACHINE CHEST FLY PARTIAL REP AT TOP + FULL RANGE OF MOTION + DECLINE: 3 Sets / (20,
20, Failure)
DECLINE BENCH + DECLINE FLY PARTIALS AT THE BOTTOM + PUSHUPS: 3 Sets / (20, 20,
Failure) "Make sure you really arch that back during the pushups, should feel like a decline
movement"
Dumbbell Push-ups w/ twist “Arch your back to mimic decline”: Failure
Abs
TRX (rope handles) ABS: 2 Sets / 50 Reps "Try not to rest much but good luck with that"
Giant Set #1 - Quads (3 Rounds/Sets)
LEG EXTENSIONS: 6 Sets / (50, 60, 70, 80, 90, 100)
LEG PRESS 3 SECOND PAUSE AT BOTTOM “Heels in toes out - feet nice and low - lift toes” : 3
Sets / 20 Reps
LEG PRESS FEET WIDE "Don't lockout" : 3 Sets / 20 Reps
SUMO DEADS: 4 Sets / (10, 8, 20, 20)
LYING LEG CURL “Toes pointed away + Lifted off pad” : 4 Sets / 20 Reps
WALKING LUNGES "Holding 1 Dumbbell" : 3 Sets / 20 Steps Per Leg
3 WAY SEATED CALF “Toes straight, turned out, turned in” : 4 Sets / 20 Reps Each
ANTERIOR TIB ON LYING LEG SS PLATE CALF RAISES: 3 Sets / (Failure, 30 Reps)
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