THE ESSENTIALS PROGRAM - 2x WEEK (FULL BODY)
FULL BODY A
WEEK 1
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
LOAD
RPE
REST
SUBSTITUTION
OPTION 1
MACHINE CHEST
PRESS
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION 2
FLAT DB PRESS (HEAVY)
2-3
1
4-6
40kg
8-9
~3 MINS
FLAT DB PRESS
(MODERATE)
0
1
8-10
30kg
9-10
~3 MINS
ROMANIAN DEADLIFT
2
2
8-10
30kg
8-9
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
2-GRIP LAT PULLDOWN
1
2
10-12
20kg
9-10
~2 MINS
2-GRIP PULL-UP
MACHINE
PULLDOWN
DB WALKING LUNGE
1
1
8-10 per
leg
20kg
9-10
~1.5MINS
DB SKULL CRUSHER
1
1
12-15
10kg
10
DB LATERAL RAISE
1
1
12-15
(dropset)
10kg
10
~1.5MINS
CABLE LATERAL
RAISE
MACHINE LATERAL
RAISE
SEATED CALF RAISE
1
1
12-15
(dropset)
30kg
10
~1.5MINS
STANDING CALF
RAISE
LEG PRESS TOE
PRESS
WEIGHTED DIP
WEIGHTED DIP
SMITH MACHINE
DB STEP UP
LUNGE
OVERHEAD CABLE
~1.5MINS
DB FRENCH PRESS
TRICEP EXTENSION
SUGGESTED 2-3 REST DAYS
ODY B
WEEK 1
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
HACK SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
HACK SQUAT (MODERATE)
0
1
8-10
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
LOAD
FULL BODY B
INCLINE MACHINE
PRESS
INCLINE SMITH
MACHINE PRESS
INCLINE DB PRESS
2
2
8-10
8-9
~2 MINS
SEATED HAMSTRING CURL
1
1
10-12
(dropset)
10
~1.5MINS NORDIC HAM CURL
T-BAR ROW
1
2
10-12
9-10
~1.5MINS
HELMS DB ROW
CHEST-SUPPORTED
MACHINE ROW
EZ BAR CURL
1
1
12-15
(dropset)
10
~1.5MINS
DB CURL
CABLE EZ CURL
CABLE CRUNCH
0
1
10
~1.5MINS MACHINE CRUNCH PLATE-WEIGHTED
CRUNCH
12-15
(dropset)
LYING LEG CURL
SUGGESTED 2-3 REST DAYS
FULL BODY A
WEEK 2
EXERCISE
FLAT DB PRESS (HEAVY)
FLAT DB PRESS
(MODERATE)
WARM UP SETS
2-3
0
WORKING
SETS
1
1
REPS
4-6
8-10
ROMANIAN DEADLIFT
2
2
2-GRIP LAT PULLDOWN
1
DB WALKING LUNGE
DB SKULL CRUSHER
DB LATERAL RAISE
SEATED CALF RAISE
1
1
1
1
SUBSTITUTION
OPTION
1
MACHINE
CHEST
PRESS
MACHINE
CHEST
PRESS
DB ROMANIAN
DEADLIFT
SUBSTITUTION
OPTION 2DIP
WEIGHTED
RPE
8-9
9-10
REST
~3 MINS
~3 MINS
8-10
8-9
~2 MINS
2
10-12
9-10
~2 MINS
1
1
1
1
8-10 per
leg
12-15
9-10
10
10
10
~1.5MINS SMITH MACHINE
DB STEP UP
LUNGE
~1.5MINS OVERHEAD CABLE DB FRENCH PRESS
CABLEEXTENSION
LATERAL
MACHINE LATERAL
~1.5MINS TRICEP
RAISE
RAISE TOE
LEG PRESS
~1.5MINS STANDING CALF
RAISE
PRESS
12-15
(dropset)
12-15
(dropset)
LOAD
2-GRIP PULL-UP
SUGGESTED 2-3 REST DAYS
WEIGHTED DIP
45'
HYPEREXTENSION
MACHINE
PULLDOWN
HACK SQUAT (HEAVY)
HACK SQUAT (BACK OFF)
WARM UP SETS
2-3
0
WORKING
SETS
1
1
REPS
4-6
8-10
INCLINE DB PRESS
2
2
SEATED HAMSTRING CURL
T-BAR ROW
EZ BAR CURL
CABLE CRUNCH
1
1
1
0
1
2
1
1
FULL BODY B
WEEK 2
LOAD
SUBSTITUTION
OPTION
1
MACHINE
SQUAT
SUBSTITUTION
OPTION
2
LEG
PRESS
MACHINE SQUAT
LEG PRESS
INCLINE MACHINE
PRESS
INCLINE SMITH
MACHINE PRESS
RPE
8-9
8-9
REST
~3 MINS
~3 MINS
8-10
8-9
~2 MINS
10-12
(dropset)
10-12
12-15
(dropset)
12-15
(dropset)
10
9-10
10
10
~1.5MINS NORDIC HAM CURL LYING LEG CURL
~1.5MINS HELMS DB ROW CHEST-SUPPORTED
MACHINE
ROW
~1.5MINS
DB CURL
CABLE EZ CURL
~1.5MINS MACHINE CRUNCH PLATE-WEIGHTED
CRUNCH
SUGGESTED 2-3 REST DAYS
FULL BODY A
WEEK 3
EXERCISE
FLAT DB PRESS (HEAVY)
FLAT DB PRESS (GET OFF)
WARM UP SETS
2-3
0
WORKING
SETS
1
1
REPS
4-6
8-10
ROMANIAN DEADLIFT
2
2
2-GRIP LAT PULLDOWN
1
DB WALKING LUNGE
DB SKULL CRUSHER
DB LATERAL RAISE
SEATED CALF RAISE
1
1
1
1
LOAD
SUBSTITUTION
OPTION
1
MACHINE
CHEST
PRESS
MACHINE
CHEST
PRESS
DB ROMANIAN
DEADLIFT
SUBSTITUTION
OPTION 2DIP
WEIGHTED
RPE
8-9
9-10
REST
~3 MINS
~3 MINS
8-10
8-9
~2 MINS
2
10-12
9-10
~2 MINS
1
1
1
1
8-10 per
leg
12-15
9-10
10
10
10
~1.5MINS SMITH MACHINE
DB STEP UP
LUNGECABLE DB FRENCH PRESS
~1.5MINS OVERHEAD
TRICEP
LATERAL
MACHINE LATERAL
~1.5MINS CABLEEXTENSION
RAISE
RAISE TOE
LEG PRESS
~1.5MINS STANDING CALF
RAISE
PRESS
12-15
(dropset)
12-15
(dropset)
2-GRIP PULL-UP
WEIGHTED DIP
45'
HYPEREXTENSION
MACHINE
PULLDOWN
SUGGESTED 2-3 REST DAYS
WEEK 3
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
LOAD
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
FULL BODY B
HACK SQUAT (HEAVY)
HACK SQUAT (BACK OFF)
2-3
0
1
1
4-6
8-10
8-9
8-9
~3 MINS
~3 MINS
MACHINE SQUAT
MACHINE SQUAT
LEG PRESS
LEG PRESS
INCLINE DB PRESS
2
2
8-10
8-9
~2 MINS
INCLINE MACHINE
PRESS
INCLINE SMITH
MACHINE PRESS
SEATED HAMSTRING CURL
T-BAR ROW
EZ BAR CURL
CABLE CRUNCH
1
1
1
0
1
2
1
1
10-12
(dropset)
10-12
12-15
(dropset)
12-15
(dropset)
10
9-10
10
10
~1.5MINS NORDIC HAM CURL LYING LEG CURL
~1.5MINS HELMS DB ROW CHEST-SUPPORTED
MACHINE
ROW
~1.5MINS
DB CURL
CABLE EZ CURL
~1.5MINS MACHINE CRUNCH PLATE-WEIGHTED
CRUNCH
SUGGESTED 2-3 REST DAYS
FULL BODY A
WEEK 4
EXERCISE
FLAT DB PRESS (HEAVY)
FLAT DB PRESS (GET OFF)
WARM UP SETS
2-3
0
WORKING
SETS
1
1
REPS
4-6
8-10
ROMANIAN DEADLIFT
2
2
2-GRIP LAT PULLDOWN
1
DB WALKING LUNGE
DB SKULL CRUSHER
DB LATERAL RAISE
SEATED CALF RAISE
1
1
1
1
LOAD
SUBSTITUTION
OPTION
1
MACHINE
CHEST
PRESS
MACHINE
CHEST
PRESS
DB ROMANIAN
DEADLIFT
SUBSTITUTION
OPTION 2DIP
WEIGHTED
RPE
8-9
9-10
REST
~3 MINS
~3 MINS
8-10
8-9
~2 MINS
2
10-12
9-10
~2 MINS
1
1
1
1
8-10 per
leg
12-15
9-10
10
10
10
~1.5MINS SMITH MACHINE
DB STEP UP
LUNGECABLE DB FRENCH PRESS
~1.5MINS OVERHEAD
CABLEEXTENSION
LATERAL
MACHINE LATERAL
~1.5MINS TRICEP
RAISE
RAISE TOE
LEG PRESS
~1.5MINS STANDING CALF
RAISE
PRESS
12-15
(dropset)
12-15
(dropset)
2-GRIP PULL-UP
WEIGHTED DIP
45'
HYPEREXTENSION
MACHINE
PULLDOWN
SUGGESTED 2-3 REST DAYS
ODY B
WEEK 4
EXERCISE
HACK SQUAT (HEAVY)
WARM UP SETS
2-3
WORKING
SETS
1
REPS
4-6
LOAD
RPE
8-9
REST
~3 MINS
SUBSTITUTION
OPTION
1
MACHINE
SQUAT
SUBSTITUTION
OPTION
2
LEG
PRESS
FULL BODY B
HACK SQUAT (BACK OFF)
0
1
8-10
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
INCLINE DB PRESS
2
2
8-10
8-9
~2 MINS
INCLINE MACHINE
PRESS
INCLINE SMITH
MACHINE PRESS
SEATED HAMSTRING CURL
T-BAR ROW
EZ BAR CURL
CABLE CRUNCH
1
1
1
0
1
2
1
1
10-12
(dropset)
10-12
12-15
(dropset)
12-15
(dropset)
10
9-10
10
10
~1.5MINS NORDIC HAM CURL LYING LEG CURL
~1.5MINS HELMS DB ROW CHEST-SUPPORTED
MACHINE
ROW
~1.5MINS
DB CURL
CABLE EZ CURL
~1.5MINS MACHINE CRUNCH PLATE-WEIGHTED
CRUNCH
SUGGESTED 2-3 REST DAYS
FULL BODY A
WEEK 5
EXERCISE
DB ROMANIAN DEADLIFT
WEIGHTED DIP (HEAVY)
WARM UP SETS
1-2
2-3
WORKING
SETS
2
1
REPS
8-10
6-8
WEIGHTED DIP (BACK OFF)
0
1
DB STEP UP
1
2-GRIP PULLUP
CABLE LATERAL RAISE
CABLE TRICEPS KICKBACK
LEG PRESS TOE PRESS
2
1
1
1
LOAD
SUBSTITUTION
OPTION 1
ROMANIAN
DEADLIFT
MACHINE
CHEST
PRESS
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
FLAT DB PRESS
SMITH MACHINE
LUNGE
DB WALKING
LUNGE
RPE
8-9
8-9
REST
~2 MINS
~3 MINS
10-12
9-10
~3 MINS
1
10-12 per
leg
9-10
~1.5MINS
2
1
1
1
8-10
12-15
(dropset)
12-15
(dropset)
15-20
9-10
9-10
9-10
10
MACHINE
2-GRIP LAT
~2 MINS
PULLDOWN
LATERAL DB PULLDOWN
~1.5MINS MACHINE
LATERAL RAISE
RAISE
TRICEPS
DB TRICEPS
~1.5MINS
PRESSDOWN
KICKBACK
STANDING
CALF
0 MINS
SEATED
CALF RAISE
RAISE
FLAT DB PRESS
SUGGESTED 2-3 REST DAYS
LL BODY B
WEEK 5
EXERCISE
INCLINE MACHINE PRESS
SINGLE-LEG LEG PRESS
(HEAVY)
WARM UP SETS
1-2
2-3
WORKING
SETS
2
1
REPS
8-10
6-8 per
leg
LOAD
RPE
9-10
8-9
REST
~2 MINS
~3 MINS
SUBSTITUTION
OPTION
1
INCLINE
SMITH
MACHINE SQUAT
PRESS
MACHINE
SUBSTITUTION
OPTION
2
INCLINE
DB PRESS
HACK SQUAT
FULL BODY B
SINGLE-LEG LEG PRESS
(BACK OFF)
0
1
10-12 per
leg
8-9
~3 MINS
PENDLAY ROW
GLUTE-HAM RAISE
SPIDER CURL
HANGING LEG RAISE
2
1
1
0
2
1
1
1
8-10
10-12
12-15
(dropset)
12-15
9-10
10
10
10
SEATED CABLE
~2 MINS
T-BAR ROW
~1.5MINS NORDIC HAM CURL LYINGROW
LEG CURL
DB PREACHER
BAYESIAN CABLE
~1.5MINS
CURL
CURL
ROMAN CHAIR
~1.5MINS
REVERSE
CRUNCH
CRUNCH
MACHINE SQUAT
HACK SQUAT
SUGGESTED 2-3 REST DAYS
FULL BODY A
WEEK 6
EXERCISE
DB ROMANIAN DEADLIFT
WEIGHTED DIP (HEAVY)
WARM UP SETS
1-2
2-3
WORKING
SETS
2
1
REPS
8-10
6-8
WEIGHTED DIP (BACK OFF)
0
1
DB STEP UP
1
2-GRIP PULLUP
CABLE LATERAL RAISE
CABLE TRICEPS KICKBACK
LEG PRESS TOE PRESS
2
1
1
1
LOAD
SUBSTITUTION
OPTION 1
ROMANIAN
DEADLIFT
MACHINE
CHEST
PRESS
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
FLAT DB PRESS
SMITH MACHINE
LUNGE
DB WALKING
LUNGE
RPE
8-9
8-9
REST
~2 MINS
~3 MINS
10-12
9-10
~3 MINS
1
10-12 per
leg
9-10
~1.5MINS
2
1
1
1
8-10
12-15
(dropset)
12-15
(dropset)
15-20
9-10
9-10
9-10
10
MACHINE
2-GRIP LAT
~2 MINS
PULLDOWN
LATERAL DB PULLDOWN
~1.5MINS MACHINE
LATERAL RAISE
RAISE
TRICEPS
DB
TRICEPS
~1.5MINS
PRESSDOWN
KICKBACK
STANDING
CALF
0 MINS
SEATED
CALF RAISE
RAISE
FLAT DB PRESS
SUGGESTED 2-3 REST DAYS
ULL BODY B
WEEK 6
EXERCISE
INCLINE MACHINE PRESS
SINGLE-LEG LEG PRESS
(HEAVY)
WARM UP SETS
1-2
2-3
WORKING
SETS
2
1
REPS
8-10
6-8 per
leg
LOAD
RPE
9-10
8-9
REST
~2 MINS
~3 MINS
SUBSTITUTION
OPTION
1
INCLINE
SMITH
MACHINE SQUAT
PRESS
MACHINE
SUBSTITUTION
OPTION
2
INCLINE
DB PRESS
HACK SQUAT
FULL BODY B
SINGLE-LEG LEG PRESS
(BACK OFF)
0
1
10-12 per
leg
8-9
~3 MINS
PENDLAY ROW
GLUTE-HAM RAISE
SPIDER CURL
HANGING LEG RAISE
2
1
1
0
2
1
1
1
8-10
10-12
12-15
(dropset)
12-15
9-10
10
10
10
SEATED CABLE
~2 MINS
T-BAR ROW
~1.5MINS NORDIC HAM CURL LYINGROW
LEG CURL
DB PREACHER
BAYESIAN CABLE
~1.5MINS
CURL
CURL
ROMAN CHAIR
~1.5MINS
REVERSE
CRUNCH
CRUNCH
MACHINE SQUAT
HACK SQUAT
SUGGESTED 2-3 REST DAYS
FULL BODY A
WEEK 7
EXERCISE
DB ROMANIAN DEADLIFT
WEIGHTED DIP (HEAVY)
WARM UP SETS
1-2
2-3
WORKING
SETS
2
1
REPS
8-10
6-8
WEIGHTED DIP (BACK OFF)
0
1
DB STEP UP
1
2-GRIP PULLUP
CABLE LATERAL RAISE
CABLE TRICEPS KICKBACK
LEG PRESS TOE PRESS
2
1
1
1
LOAD
SUBSTITUTION
OPTION 1
ROMANIAN
DEADLIFT
MACHINE
CHEST
PRESS
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
FLAT DB PRESS
SMITH MACHINE
LUNGE
DB WALKING
LUNGE
RPE
8-9
8-9
REST
~2 MINS
~3 MINS
10-12
9-10
~3 MINS
1
10-12 per
leg
9-10
~1.5MINS
2
1
1
1
8-10
12-15
(dropset)
12-15
(dropset)
15-20
9-10
9-10
9-10
10
MACHINE
2-GRIP LAT
~2 MINS
PULLDOWN
LATERAL DB PULLDOWN
~1.5MINS MACHINE
LATERAL RAISE
RAISE
TRICEPS
DB
TRICEPS
~1.5MINS
PRESSDOWN
KICKBACK
STANDING
CALF
0 MINS
SEATED
CALF RAISE
RAISE
FLAT DB PRESS
SUGGESTED 2-3 REST DAYS
ULL BODY B
WEEK 7
EXERCISE
INCLINE MACHINE PRESS
SINGLE-LEG LEG PRESS
(HEAVY)
WARM UP SETS
1-2
2-3
WORKING
SETS
2
1
REPS
8-10
6-8 per
leg
LOAD
RPE
9-10
8-9
REST
~2 MINS
~3 MINS
SUBSTITUTION
OPTION
1
INCLINE
SMITH
MACHINE SQUAT
PRESS
MACHINE
SUBSTITUTION
OPTION
2
INCLINE
DB PRESS
HACK SQUAT
FULL BODY B
SINGLE-LEG LEG PRESS
(BACK OFF)
0
1
10-12 per
leg
8-9
~3 MINS
PENDLAY ROW
GLUTE-HAM RAISE
SPIDER CURL
HANGING LEG RAISE
2
1
1
0
2
1
1
1
8-10
10-12
12-15
(dropset)
12-15
9-10
10
10
10
SEATED CABLE
~2 MINS
T-BAR ROW
~1.5MINS NORDIC HAM CURL LYINGROW
LEG CURL
DB PREACHER
BAYESIAN CABLE
~1.5MINS
CURL
CURL
ROMAN CHAIR
~1.5MINS
REVERSE
CRUNCH
CRUNCH
MACHINE SQUAT
HACK SQUAT
SUGGESTED 2-3 REST DAYS
FULL BODY A
WEEK 8
EXERCISE
DB ROMANIAN DEADLIFT
WEIGHTED DIP (HEAVY)
WARM UP SETS
1-2
2-3
WORKING
SETS
2
1
REPS
8-10
6-8
WEIGHTED DIP (BACK OFF)
0
1
DB STEP UP
1
2-GRIP PULLUP
CABLE LATERAL RAISE
CABLE TRICEPS KICKBACK
LEG PRESS TOE PRESS
2
1
1
1
LOAD
SUBSTITUTION
OPTION 1
ROMANIAN
DEADLIFT
MACHINE
CHEST
PRESS
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION
45' 2
HYPEREXTENSION
FLAT DB PRESS
SMITH MACHINE
LUNGE
DB WALKING
LUNGE
RPE
8-9
8-9
REST
~2 MINS
~3 MINS
10-12
9-10
~3 MINS
1
10-12 per
leg
9-10
~1.5MINS
2
1
1
1
8-10
12-15
(dropset)
12-15
(dropset)
15-20
9-10
9-10
9-10
10
MACHINE
2-GRIP LAT
~2 MINS
PULLDOWN
PULLDOWN
~1.5MINS MACHINE LATERAL DB LATERAL RAISE
RAISE
TRICEPS
DB TRICEPS
~1.5MINS
PRESSDOWN
KICKBACK
STANDING
CALF
0 MINS
SEATED
CALF RAISE
RAISE
FLAT DB PRESS
SUGGESTED 2-3 REST DAYS
ULL BODY B
WEEK 8
REPS
1-2
WORKING
SETS
2
2-3
1
EXERCISE
WARM UP SETS
INCLINE MACHINE PRESS
SINGLE-LEG LEG PRESS
(HEAVY)
LOAD
RPE
REST
8-10
9-10
~2 MINS
6-8 per
leg
8-9
~3 MINS
SUBSTITUTION
OPTION
1
INCLINE
SMITH
MACHINE PRESS
MACHINE SQUAT
SUBSTITUTION
OPTION 2
INCLINE DB PRESS
HACK SQUAT
FULL BODY B
SINGLE-LEG LEG PRESS
(BACK OFF)
0
1
10-12 per
leg
8-9
~3 MINS
PENDLAY ROW
GLUTE-HAM RAISE
SPIDER CURL
HANGING LEG RAISE
2
1
1
0
2
1
1
1
8-10
10-12
12-15
(dropset)
12-15
9-10
10
10
10
SEATED CABLE
~2 MINS
T-BAR ROW
~1.5MINS NORDIC HAM CURL LYINGROW
LEG CURL
DB PREACHER
BAYESIAN CABLE
~1.5MINS
CURL
CURL
ROMAN CHAIR
~1.5MINS
REVERSE
CRUNCH
CRUNCH
MACHINE SQUAT
HACK SQUAT
SUGGESTED 2-3 REST DAYS
FULL BODY A
WEEK 9
EXERCISE
SLIGHT INCLINE DB PRESS
(HEAVY)DB PRESS
SLIGHT INCLINE
(BACK OFF)
WARM UP SETS
2-3
0
WORKING
SETS
1
1
REPS
4-6
8-10
ROMANIAN DEADLIFT
2
2
MACHINE PULLDOWN
2
DB BULGARIAN SPLIT
TRICEPSQUAT
PRESSDOWN
1
1
1
1
MACHINE LATERAL RAISE
STANDING CALF RAISE
LOAD
SUBSTITUTION
OPTION
1
FLAT
DB PRESS
SUBSTITUTION
OPTION 2DIP
WEIGHTED
FLAT DB PRESS
WEIGHTED DIP
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
~2 MINS
2-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
RPE
8-9
9-10
REST
~3 MINS
~3 MINS
10-12
8-9
2
10-12
(dropset)
9-10
1
1
1
2
8-10 per
leg
12-15
(dropset)
10-12
(dropset)
15-20
8-9
9-10
10
10
DB WALKING
~1.5MINS
LUNGE
CABLE
TRICEPS
~1.5MINS
KICKBACK
~1.5MINS DB LATERAL RAISE
~1.5 MINS SEATED CALF RAISE
DB STEP UP
DB TRICEPS
KICKBACK
CABEL
LATERAL
RAISE TOE
LEG PRESS
PRESS
SUGGESTED 2-3 REST DAYS
ULL BODY B
WEEK 9
REPS
2-3
WORKING
SETS
1
0
1
EXERCISE
WARM UP SETS
MACHINE SQUAT (HEAVY)
MACHINE SQUAT (BACK
OFF)
LOAD
~3 MINS
SUBSTITUTION
OPTION 1
HACK SQUAT
SUBSTITUTION
OPTION 2
LEG PRESS
~3 MINS
HACK SQUAT
LEG PRESS
RPE
REST
4-6
8-9
8-10
8-9
FULL BODY B
STANDING DB ARNOLD
PRESS
2
2
8-10
9-10
~2 MINS
NORDIC HAM CURL
MEADOWS ROW
INVERSE ZOTTMAN CURL
PEC DECK
1
2
1
1
1
2
1
1
8-10
10-12
10-12
(dropset)
10-12
(dropset)
10
9-10
10
10
~1.5MINS
~2 MINS
~1.5MINS
~1.5MINS
SEATED DB
SHOULDER PRESS
MACHINE
SHOULDER PRESS
LYING LEG CURL
SINGLE-ARM DB
ROWCURL
HAMMER
GLUTE-HAM RAISE
PENDLAY ROW
DB CURL
DB FIVE
CABLE FIVE
SUGGESTED 2-3 REST DAYS
FULL BODY A
WEEK 10
EXERCISE
SLIGHT INCLINE DB PRESS
(HEAVY)DB PRESS
SLIGHT INCLINE
(BACK OFF)
WARM UP SETS
2-3
0
WORKING
SETS
1
1
REPS
4-6
8-10
ROMANIAN DEADLIFT
2
2
MACHINE PULLDOWN
2
DB BULGARIAN SPLIT
TRICEPSQUAT
PRESSDOWN
1
1
1
1
MACHINE LATERAL RAISE
STANDING CALF RAISE
LOAD
SUBSTITUTION
OPTION
1
FLAT
DB PRESS
SUBSTITUTION
OPTION 2DIP
WEIGHTED
FLAT DB PRESS
WEIGHTED DIP
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
~2 MINS
2-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
RPE
8-9
9-10
REST
~3 MINS
~3 MINS
10-12
8-9
2
10-12
(dropset)
9-10
1
1
1
2
8-10 per
leg
12-15
(dropset)
10-12
(dropset)
15-20
8-9
9-10
10
10
DB WALKING
~1.5MINS
LUNGE
CABLE
TRICEPS
~1.5MINS
KICKBACK
~1.5MINS DB LATERAL RAISE
~1.5 MINS SEATED CALF RAISE
DB STEP UP
DB TRICEPS
KICKBACK
CABEL
LATERAL
RAISE TOE
LEG PRESS
PRESS
SUGGESTED 2-3 REST DAYS
ULL BODY B
WEEK 10
REPS
2-3
WORKING
SETS
1
0
1
EXERCISE
WARM UP SETS
MACHINE SQUAT (HEAVY)
MACHINE SQUAT (BACK
OFF)
LOAD
~3 MINS
SUBSTITUTION
OPTION 1
HACK SQUAT
SUBSTITUTION
OPTION 2
LEG PRESS
~3 MINS
HACK SQUAT
LEG PRESS
RPE
REST
4-6
8-9
8-10
8-9
FULL BODY B
STANDING DB ARNOLD
PRESS
2
2
8-10
9-10
~2 MINS
NORDIC HAM CURL
MEADOWS ROW
INVERSE ZOTTMAN CURL
PEC DECK
1
2
1
1
1
2
1
1
8-10
10-12
10-12
(dropset)
10-12
(dropset)
10
9-10
10
10
~1.5MINS
~2 MINS
~1.5MINS
~1.5MINS
SEATED DB
SHOULDER PRESS
MACHINE
SHOULDER PRESS
LYING LEG CURL
SINGLE-ARM DB
ROWCURL
HAMMER
GLUTE-HAM RAISE
PENDLAY ROW
DB CURL
DB FIVE
CABLE FIVE
SUGGESTED 2-3 REST DAYS
FULL BODY A
WEEK 11
EXERCISE
SLIGHT INCLINE DB PRESS
(HEAVY)DB PRESS
SLIGHT INCLINE
(BACK OFF)
WARM UP SETS
2-3
0
WORKING
SETS
1
1
REPS
4-6
8-10
ROMANIAN DEADLIFT
2
2
MACHINE PULLDOWN
2
DB BULGARIAN SPLIT
TRICEPSQUAT
PRESSDOWN
1
1
1
1
MACHINE LATERAL RAISE
STANDING CALF RAISE
LOAD
SUBSTITUTION
OPTION
1
FLAT
DB PRESS
SUBSTITUTION
OPTION 2DIP
WEIGHTED
FLAT DB PRESS
WEIGHTED DIP
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
~2 MINS
2-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
RPE
8-9
9-10
REST
~3 MINS
~3 MINS
10-12
8-9
2
10-12
(dropset)
9-10
1
1
1
2
8-10 per
leg
12-15
(dropset)
10-12
(dropset)
15-20
8-9
9-10
10
10
DB WALKING
~1.5MINS
LUNGE
CABLE
TRICEPS
~1.5MINS
KICKBACK
~1.5MINS DB LATERAL RAISE
~1.5 MINS SEATED CALF RAISE
DB STEP UP
DB TRICEPS
KICKBACK
CABEL
LATERAL
RAISE TOE
LEG PRESS
PRESS
SUGGESTED 2-3 REST DAYS
ULL BODY B
WEEK 11
REPS
2-3
WORKING
SETS
1
0
1
EXERCISE
WARM UP SETS
MACHINE SQUAT (HEAVY)
MACHINE SQUAT (BACK
OFF)
LOAD
~3 MINS
SUBSTITUTION
OPTION 1
HACK SQUAT
SUBSTITUTION
OPTION 2
LEG PRESS
~3 MINS
HACK SQUAT
LEG PRESS
RPE
REST
4-6
8-9
8-10
8-9
FULL BODY B
STANDING DB ARNOLD
PRESS
2
2
8-10
9-10
~2 MINS
NORDIC HAM CURL
MEADOWS ROW
INVERSE ZOTTMAN CURL
PEC DECK
1
2
1
1
1
2
1
1
8-10
10-12
10-12
(dropset)
10-12
(dropset)
10
9-10
10
10
~1.5MINS
~2 MINS
~1.5MINS
~1.5MINS
SEATED DB
SHOULDER PRESS
MACHINE
SHOULDER PRESS
LYING LEG CURL
SINGLE-ARM DB
ROWCURL
HAMMER
GLUTE-HAM RAISE
PENDLAY ROW
DB CURL
DB FIVE
CABLE FIVE
SUGGESTED 2-3 REST DAYS
FULL BODY A
WEEK 12
EXERCISE
SLIGHT INCLINE DB PRESS
(HEAVY)DB PRESS
SLIGHT INCLINE
(BACK OFF)
WARM UP SETS
2-3
0
WORKING
SETS
1
1
REPS
4-6
8-10
ROMANIAN DEADLIFT
2
2
MACHINE PULLDOWN
2
DB BULGARIAN SPLIT
TRICEPSQUAT
PRESSDOWN
1
1
1
1
MACHINE LATERAL RAISE
STANDING CALF RAISE
LOAD
SUBSTITUTION
OPTION
1
FLAT
DB PRESS
SUBSTITUTION
OPTION 2DIP
WEIGHTED
FLAT DB PRESS
WEIGHTED DIP
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
~2 MINS
2-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
RPE
8-9
9-10
REST
~3 MINS
~3 MINS
10-12
8-9
2
10-12
(dropset)
9-10
1
1
1
2
8-10 per
leg
12-15
(dropset)
10-12
(dropset)
15-20
8-9
9-10
10
10
DB WALKING
~1.5MINS
LUNGE
CABLE
TRICEPS
~1.5MINS
KICKBACK
~1.5MINS DB LATERAL RAISE
~1.5 MINS SEATED CALF RAISE
DB STEP UP
DB TRICEPS
KICKBACK
CABEL
LATERAL
RAISE TOE
LEG PRESS
PRESS
SUGGESTED 2-3 REST DAYS
ULL BODY B
WEEK 12
REPS
2-3
WORKING
SETS
1
0
1
EXERCISE
WARM UP SETS
MACHINE SQUAT (HEAVY)
MACHINE SQUAT (BACK
OFF)
LOAD
~3 MINS
SUBSTITUTION
OPTION 1
HACK SQUAT
SUBSTITUTION
OPTION 2
LEG PRESS
~3 MINS
HACK SQUAT
LEG PRESS
RPE
REST
4-6
8-9
8-10
8-9
FULL BODY B
STANDING DB ARNOLD
PRESS
2
2
8-10
9-10
~2 MINS
NORDIC HAM CURL
MEADOWS ROW
INVERSE ZOTTMAN CURL
PEC DECK
1
2
1
1
1
2
1
1
8-10
10-12
10-12
(dropset)
10-12
(dropset)
10
9-10
10
10
~1.5MINS
~2 MINS
~1.5MINS
~1.5MINS
SEATED DB
SHOULDER PRESS
MACHINE
SHOULDER PRESS
LYING LEG CURL
SINGLE-ARM DB
ROWCURL
HAMMER
GLUTE-HAM RAISE
PENDLAY ROW
DB CURL
DB FIVE
CABLE FIVE
SUGGESTED 2-3 REST DAYS
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on mind muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight.
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Take medium strides, let your torso lean forward.
Arc the dumbbells behind your head, constant tension on
triceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Raise the dumbbells
"out" not "up", mind muscle connection with middle
fibers.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Press all the way up to
your toes, stretch your calves at the bottom, don't bounce.
D 2-3 REST DAYS
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
.
D 2-3 REST DAYS
D 2-3 REST DAYS
Sink the dumbbells as low as you comfortably can.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Do seated if available.
Otherwise do. Lying Leg Curl or Nordic Ham Curl.
Squeeze your shoulder blades at the top, control the
weight.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Arc the bar "out" not
"up", focus on squeezing your biceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Round your back as you
crunch.
NOTES
Focus on strength here. Each week add weight or reps.
Keep form
consistent.
Focus
on mind
muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight.
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Take medium strides, let your torso lean forward.
Arc the dumbbells behind your head, constant tension on
triceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
the dumbbells
Dropset: an
perform
12-1512-15
reps,reps.
dropRaise
the weight
by ~50%,
"out"
not
"up",
mind
muscle
connection
with
perform an additional 12-15 reps. Press all
themiddle
way up to
fibers.
your toes, stretch your calves at the bottom, don't bounce.
D 2-3 REST DAYS
D 2-3 REST DAYS
NOTES
Focus on strength here. Each week add weight or reps.
Keep the
formweight
consistent.
Drop
back and focus on controlling the
negative. Smooth and consistent rep tempo.
Sink the dumbbells as low as you comfortably can.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an
additional
Dotop,
seated
if available.
Squeeze
your
shoulder12-15
bladesreps.
at the
control
the
Otherwise
do.
Lying
Leg
Curl
or
Nordic
Ham
Curl.
weight.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an
additional
bar "out"
not
Dropset:
perform
12-1512-15
reps,reps.
dropArc
thethe
weight
by ~50%,
"up",
focus
on
squeezing
your
biceps.
perform an additional 12-15 reps. Round your back as you
crunch.
NOTES
Focus on strength here. Each week add weight or reps.
Keep
consistent.
Focusform
on mind
muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight.
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Take medium strides, let your torso lean forward.
Arc the dumbbells behind your head, constant tension on
triceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
the dumbbells
Dropset: an
perform
12-1512-15
reps,reps.
dropRaise
the weight
by ~50%,
"out" notan
"up",
mind muscle
connection
with
perform
additional
12-15 reps.
Press all
themiddle
way up to
fibers.
your toes, stretch your calves at the bottom, don't bounce.
NOTES
D 2-3 REST DAYS
D 2-3 REST DAYS
Focus on strength here. Each week add weight or reps.
Keep the
formweight
consistent.
Drop
back and focus on controlling the
negative. Smooth and consistent rep tempo.
Sink the dumbbells as low as you comfortably can.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
Dotop,
seated
if available.
Squeeze an
your
shoulder12-15
bladesreps.
at the
control
the
Otherwise
do.
Lying
Leg
Curl
or
Nordic
Ham
Curl.
weight.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an
additional
bar "out"
not
Dropset:
perform
12-1512-15
reps,reps.
dropArc
thethe
weight
by ~50%,
"up",
focus
on
squeezing
your
biceps.
perform an additional 12-15 reps. Round your back as you
crunch.
NOTES
Focus on strength here. Each week add weight or reps.
Keep
consistent.
Focusform
on mind
muscle connection with pecs. Drop the
weight back and focus on stretch and squeeze!
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight.
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Take medium strides, let your torso lean forward.
Arc the dumbbells behind your head, constant tension on
triceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
the dumbbells
Dropset: an
perform
12-1512-15
reps,reps.
dropRaise
the weight
by ~50%,
"out" notan
"up",
mind muscle
connection
with
perform
additional
12-15 reps.
Press all
themiddle
way up to
fibers.
your toes, stretch your calves at the bottom, don't bounce.
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
D 2-3 REST DAYS
D 2-3 REST DAYS
Drop the weight back and focus on controlling the
negative. Smooth and consistent rep tempo.
Sink the dumbbells as low as you comfortably can.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
Dotop,
seated
if available.
Squeeze an
your
shoulder12-15
bladesreps.
at the
control
the
Otherwise
do.
Lying
Leg
Curl
or
Nordic
Ham
Curl.
weight.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an
additional
bar "out"
not
Dropset:
perform
12-1512-15
reps,reps.
dropArc
thethe
weight
by ~50%,
"up",
focus
on
squeezing
your
biceps.
perform an additional 12-15 reps. Round your back as you
crunch.
NOTES
Emphasize the stretch in your hamstrings, prevent your
lower
backelbows
from rounding.
Tuck your
at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Use a box height that places your working legs thigh at
parallel when your other foot is on the ground.
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.
Dropset:
perform 12-15 reps, drop the weight by ~50%,
perform an
additional
away from
the
Dropset:
perform
12-1512-15
reps,reps.
dropLean
the weight
by ~50%,
cable.
Focus
on
squeezing
your
delts.
perform
an additional
12-15
Leanyour
slightly
forward,
Press
all the
way to your
toes,reps.
stretch
calves
at the
lock yourdon't
elbow
behind your torso (shoulder
bottom,
bounce.
hyperextension).
NOTES
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.
D 2-3 REST DAYS
D 2-3 REST DAYS
High and wide foot positioning, start with weaker leg.
Initiate the movement by squeezing your shoulder blades
together,
your lower
chest, Ham
avoidCurls
usingifmomentum.
Keep yourpull
hipstostraight,
do Nordic
no GHR
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
12-15
reps.
Brace your legs
chest
against
Knees to an
chest,
controlled
reps,
straightened
more
to
an
incline
bench,
curl
with
your
elbows
slightly
in
front
of
increase difficulty.
you.
NOTES
Emphasize the stretch in your hamstrings, prevent your
lower
backelbows
from rounding.
Tuck your
at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Use a box height that places your working legs thigh at
parallel when your other foot is on the ground.
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.
Dropset:
perform 12-15 reps, drop the weight by ~50%,
perform an
additional
away from
the
Dropset:
perform
12-1512-15
reps,reps.
dropLean
the weight
by ~50%,
cable.
Focus
on
squeezing
your
delts.
perform
an additional
12-15
Leanyour
slightly
forward,
Press
all the
way to your
toes,reps.
stretch
calves
at the
lock
your
elbow
behind
your
torso
(shoulder
bottom, don't bounce.
hyperextension).
NOTES
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.
D 2-3 REST DAYS
D 2-3 REST DAYS
High and wide foot positioning, start with weaker leg.
Initiate the movement by squeezing your shoulder blades
together,
your lower
chest, Ham
avoidCurls
usingifmomentum.
Keep yourpull
hipstostraight,
do Nordic
no GHR
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
12-15
reps.
Brace your legs
chest
against
Knees to an
chest,
controlled
reps,
straightened
more
to
an
incline
bench,
curl
with
your
elbows
slightly
in
front
of
increase difficulty.
you.
NOTES
Emphasize the stretch in your hamstrings, prevent your
lower
backelbows
from rounding.
Tuck your
at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Use a box height that places your working legs thigh at
parallel when your other foot is on the ground.
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width grip.
Dropset:
perform 12-15 reps, drop the weight by ~50%,
perform an
additional
away from
the
Dropset:
perform
12-1512-15
reps,reps.
dropLean
the weight
by ~50%,
cable.
Focus
on
squeezing
your
delts.
perform
an additional
12-15
Leanyour
slightly
forward,
Press
all the
way to your
toes,reps.
stretch
calves
at the
lock
your
elbow
behind
your
torso
(shoulder
bottom, don't bounce.
hyperextension).
NOTES
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.
D 2-3 REST DAYS
D 2-3 REST DAYS
High and wide foot positioning, start with weaker leg.
Initiate the movement by squeezing your shoulder blades
together,
your lower
chest, Ham
avoidCurls
usingifmomentum.
Keep yourpull
hipstostraight,
do Nordic
no GHR
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
12-15
reps.
Brace your legs
chest
against
Knees to an
chest,
controlled
reps,
straightened
more
to
an
incline
bench,
curl
with
your
elbows
slightly
in
front
of
increase difficulty.
you.
NOTES
Emphasize the stretch in your hamstrings, prevent your
loweryour
backelbows
from rounding.
Tuck
at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Tuck your elbows at 45', lean your torso forward 15',
shoulder width or slightly wider grip.
Use a box height that places your working legs thigh at
parallel when your other foot is on the ground.
First set 1.5x shoulder width grip. Second set 1.0x shoulder
width
grip.
Dropset:
perform 12-15 reps, drop the weight by ~50%,
perform
an
additional
away from
the
Dropset: perform
12-1512-15
reps,reps.
dropLean
the weight
by ~50%,
cable.
Focus
on
squeezing
your
delts.
perform
an additional
12-15
Leanyour
slightly
forward,
Press
all the
way to your
toes,reps.
stretch
calves
at the
lock
your
elbow
behind
your
torso
(shoulder
bottom, don't bounce.
hyperextension).
NOTES
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.
D 2-3 REST DAYS
High and wide foot positioning, start with weaker leg.
Initiate the movement by squeezing your shoulder blades
together,
your lower
chest, Ham
avoidCurls
usingifmomentum.
Keep yourpull
hipstostraight,
do Nordic
no GHR
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
12-15
reps.
Brace your legs
chest
against
Knees to an
chest,
controlled
reps,
straightened
more
to
an
incline
bench,
curl
with
your
elbows
slightly
in
front
of
increase difficulty.
you.
NOTES
15' bench angle. Tuck your elbows slightly.
15' bench angle. Tuck your elbows slightly.
Maintain a neautral lower back, set your hips back, don't
allow your spine to round.
Think about pulling your elbows "down" and "in". Last set
only do a dropset; perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
Star with your weaker leg. Squat deep.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
on squeezing
Dropset: an
perform
10-1212-15
reps,reps.
dropFocus
the weight
by ~50%,your
triceps
to
move
the
weight.
perform
an additional
10-12
Focus
oncalves
squeezing
your
Press
all the
way to your
toes,reps.
stretch
your
at the
lateral
delt
to
move
the
weight.
bottom, don't bounce.
D 2-3 REST DAYS
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
D 2-3 REST DAYS
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying leg
curl.
Brace with your non-working hand against your knee, stay
light,
emphasize
Dropset:
performform.
10-12 reps, drop the weight by ~50%,
perform
an
additional
curlbyon
Dropset: perform 10-1210-12
reps,reps.
dropHammer
the weight
~50%,
concentric,
supinated
curl
(palms
up)
on
the
eccentric.
perform an additional 10-12 reps. Focus on bringing
your
inner elbows together - not your hands.
NOTES
15' bench angle. Tuck your elbows slightly.
15' bench angle. Tuck your elbows slightly.
Maintain a neautral lower back, set your hips back, don't
allow your spine to round.
Think about pulling your elbows "down" and "in". Last set
only do a dropset; perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
Star with your weaker leg. Squat deep.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
on squeezing
Dropset: an
perform
10-1212-15
reps,reps.
dropFocus
the weight
by ~50%,your
triceps
to
move
the
weight.
perform
an additional
10-12
Focus
oncalves
squeezing
your
Press
all the
way to your
toes,reps.
stretch
your
at the
lateral
delt
to
move
the
weight.
bottom, don't bounce.
D 2-3 REST DAYS
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
D 2-3 REST DAYS
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying leg
curl.
Brace with your non-working hand against your knee, stay
light,
emphasize
Dropset:
performform.
10-12 reps, drop the weight by ~50%,
perform
an
additional
curlbyon
Dropset: perform 10-1210-12
reps,reps.
dropHammer
the weight
~50%,
concentric,
supinated
curl
(palms
up)
on
the
eccentric.
perform an additional 10-12 reps. Focus on bringing
your
inner elbows together - not your hands.
NOTES
15' bench angle. Tuck your elbows slightly.
15' bench angle. Tuck your elbows slightly.
Maintain a neautral lower back, set your hips back, don't
allow your spine to round.
Think about pulling your elbows "down" and "in". Last set
only do a dropset; perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
Star with your weaker leg. Squat deep.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
on squeezing
Dropset: an
perform
10-1212-15
reps,reps.
dropFocus
the weight
by ~50%,your
triceps
to
move
the
weight.
perform
an additional
10-12
Focus
oncalves
squeezing
your
Press
all the
way to your
toes,reps.
stretch
your
at the
lateral
delt
to
move
the
weight.
bottom, don't bounce.
D 2-3 REST DAYS
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
D 2-3 REST DAYS
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying leg
curl.
Brace with your non-working hand against your knee, stay
light,
emphasize
Dropset:
performform.
10-12 reps, drop the weight by ~50%,
perform
an
additional
curlbyon
Dropset: perform 10-1210-12
reps,reps.
dropHammer
the weight
~50%,
concentric,
supinated
curl
(palms
up)
on
the
eccentric.
perform an additional 10-12 reps. Focus on bringing
your
inner elbows together - not your hands.
NOTES
15' bench angle. Tuck your elbows slightly.
15' bench angle. Tuck your elbows slightly.
Maintain a neautral lower back, set your hips back, don't
allow your spine to round.
Think about pulling your elbows "down" and "in". Last set
only do a dropset; perform 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
Star with your weaker leg. Squat deep.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform
additional
on squeezing
Dropset: an
perform
10-1212-15
reps,reps.
dropFocus
the weight
by ~50%,your
triceps
to
move
the
weight.
perform
an additional
10-12
Focus
oncalves
squeezing
your
Press
all the
way to your
toes,reps.
stretch
your
at the
lateral
delt
to
move
the
weight.
bottom, don't bounce.
D 2-3 REST DAYS
NOTES
Focus on strength here. Each week add weight or reps.
Keep form consistent.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
D 2-3 REST DAYS
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Keep your hips as straight as you can, can sub for lying leg
curl.
Brace with your non-working hand against your knee, stay
light, emphasize
Dropset:
performform.
10-12 reps, drop the weight by ~50%,
perform an
additional
curlbyon
Dropset:
perform
10-1210-12
reps,reps.
dropHammer
the weight
~50%,
concentric,
supinated
curl
(palms
up)
on
the
eccentric.
perform an additional 10-12 reps. Focus on bringing your
inner elbows together - not your hands.