(Whole thing written as shown on screen)
Push Day 1:
1. Barbell Press (Incline or flat)
a. 2 heavy sets 5-8 reps, one back off set aim for 10-12 reps
2. Alternated dumbbell shoulder press
a. 3 working sets higher volume, 10-12 reps
3. Any form of chest flies super set with triceps extensions
a. 3 sets 10-12 reps for flies
b. 4 sets 7-10 reps for extensions
4. Lateral raises
a. 4 sets of 10-12 reps keep rest time under 1 minute
5. Dips (try and stay upright keep tension on triceps over chest)
a. 3 sets to failure
Pull Day 1:
1. Pull Downs
a. 2 warm up sets, then 3 working sets 8-10, drop set last set
2. Bent over rows
a. 2 warm up sets, 2 heavy sets of 6-8 reps, one back off set 10-12 rep
3. Slight Incline seated dumbbell curls
a. 4 working sets 10-12 reps
4. Pull Ups
a. 3 sets to failure
5. EZ bar curls
a. 2 sets 8-10 reps then 2 sets of 40 seconds sets
Legs Day 1:
1. Lunges
a. 3 warm up sets, 3 working sets weighted 12-15 steps each leg
2. RDL's or Deadlift
a. 2 warm up sets, 3 working sets 10-12 reps, 6-8 reps if deadlift 3. Hips Thrusts or glute kick backs
a. 3 working sets 10-12 reps
4. Seated calf raises *superset last 4 sets
a. 6 sets of 10-12 reps
5. Hamstring curls
a. 2 sets 8-10 reps then 2 sets of 40 second sets
Push Day 2:
1. Close Grip Flat Bench Press
a. 3 working sets of 8-10 reps
2. Standing Barbell Press
a. 3 working sets of 10-12 reps
3. Pec Deck Flies
a. 1 set 8-10 reps then 2 sets of 40 second sets
4. Overhead Triceps Movement
a. 3 sets of 10-12 reps
5. Lateral Raises super set with some form of push ups a. 4 sets of 10-12 reps for LR
b. 3 sets to failure for push ups
Pull Day 2:
1.Pull Ups
a. 3 sets to get blood moving
(while warming up with rack pulls)
2. Rack Pulls
a. 3 warm up sets, 2 working sets 8-10 reps
3. Hammer Curls
a. 3 sets of 10-12 reps
4. Reverse Grip Row OR Pull Down
a. 3 sets 10-12 reps
5. Cable Curls
a. 3 sets 10-12 reps
6. Cable Rows
a. 2 drop sets total of 20 reps each
7. Dumbbell Curls
Run the rack to failure
Leg Day 2:
1. Squats
a. 3 warm up sets, 3 sets 8-10 reps, 1 set 4-6 reps 2. Leg Press (superset calves)
a. 2 sets 40 second sets for leg press
b. 2 sets calf raises to failure
3. Hip Adductors
a. 4 sets 10-12 reps
4. Standing Calf Raises
a. 4 sets 10-12 reps then bounce reps to failure 5. Quad Extensions
a. 2 sets 10-12 reps then 2 sets triple drop set