TRAIN LIKE A PRO-MACHINE
1) On this program we will NOT be going past failure, but TO failure or 1-2 reps before
failure. On the last set of every exercise, it should be to failure.
2) Abs are OPTIONAL but can be done. Either do your own thing or do this:
https://youtu.be/YJ7WREHZOx8
3) YOU CAN DO EXTRA IF NEEDED but this should be enough. If you want, HAVE FUN and
do different exercises that hit the same muscle prescribed in the workout. For example,
power squat instead of hack squat.
4) If you don’t have the equipment needed, do a movement that hits the same muscle
with the equipment you have.
5) LET’S FUCKING GO!!
Day 1:
Legs – Quad Dominant
Leg Extensions
Pyramid up in weight and lower reps as sets progress
4 x 10-20 reps
Leg Curls
Pyramid up in weight and lower reps as sets progress
4 x 10-20 reps
Squats
2-3 warm up sets
3 working sets of 6 reps
Leg Press
4 x 8-15 reps
Pyramid up in weight and lower reps as sets progress
Hack Squat – Pause at the bottom RULL RANGE OF MOTION
4 x 8-15
Pyramid up in weight and lower reps as sets progress
Standing Leg Curl (or whatever leg curl you didn’t do first exercise)
4 x 8 each leg
Calf Raise
10 x 10 reps
Day 2:
Shoulders and Triceps
Dumbbell Lateral Raise
Pyramid up in weight and lower reps as sets progress
4 x 10-20 reps
Machine Shoulder Press OR Smith Machine Shoulder Press
Pyramid up in weight and lower reps as sets progress
4 x 10-20 reps
Single Arm Standing Dumbbell Press
4 x 6 each arm
Scarecrows (https://youtu.be/Mfyfqx4PnbE)
4 x 12
Shrugs
4 x 8-12
Triceps Pressdowns
4 x 10-20
Skullcrushers
4 x 8-15
Day 3:
Back
Lat Pulldowns
Pyramid up in weight and lower reps as sets progress
4 x 10-20 reps
Barbell Rows
Pyramid up in weight and lower reps as sets progress
4 x 8-15 reps
Machine Row
4 x 8-15
Cable Low Rows WIDE GRIP
4 x 8-15
Weighted Hyperextensions
4 x 10-15
High-Bar Hex Bar Deadlifts
2 feeder sets (warmups) then 1 x 8 SQUEEZE AT THE TOP!
Day 4:
Chest and Biceps
Flat Dumbbell Bench Press
Pyramid up in weight and lower reps as sets progress
4 x 10-20 reps
Dumbbell Flys
4 x 10-15
Machine Chest Press
4 x 15-20
Pec Deck or Fly Machine
4 x 15-20
Incline Dumbbell Curls
4 x 8-15
Rope Cable Curls
4 x 15-20
Day 5:
Legs - Hamstring Dominant
Leg Curls
Pyramid up in weight and lower reps as sets progress
4 x 10-20 reps
Leg Extensions
Pyramid up in weight and lower reps as sets progress
4 x 10-20 reps
Romanian Deadlifts
2-3 warm up sets
3 working sets of 6 reps
High Leg Leg Press (Legs HIGH on the platform)
4 x 8-15 reps
Pyramid up in weight and lower reps as sets progress
Standing Leg Curl (or whatever leg curl you didn’t do first exercise)
4 x 8 each leg
Calf Raise
10 x 10 reps
Day 6:
Arms
Cable Triceps Pressdowns
Pyramid up in weight and lower reps as sets progress
4 x 10-20 reps
Cable Biceps Curls
Pyramid up in weight and lower reps as sets progress
4 x 10-20 reps
Barbell Curls
4 x 8-15
Skullcrushers
4 x 8-15
Incline Dumbbell Curls
4 x 8-15
Single Arms Triceps Overhead Extensions
4 x 8-15 per arm
Sunday
OFF
Feel free to do some foam rolling, get a massage and low intensity cardio but TAKE ONE DAY
OFF – YOU NEED IT!