THE ESSENTIALS PROGRAM - 2x WEEK (FULL BODY)
FULL BODY A
WEEK 1
880
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
SUBSTITUTION
OPTION 1
MACHINE CHEST
PRESS
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION 2
FLAT DB PRESS (HEAVY)
2-3
1
FLAT DB PRESS (GET OFF)
0
ROMANIAN DEADLIFT
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
9-10
~2 MINS
2-GRIP PULL-UP
MACHINE
PULLDOWN
8-10 per
leg
9-10
~1.5MINS
1
12-15
10
1
1
12-15
(dropset)
10
~1.5MINS
CABLE LATERAL
RAISE
MACHINE LATERAL
RAISE
1
1
12-15
(dropset)
10
~1.5MINS
STANDING CALF
RAISE
LEG PRESS TOE
PRESS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
LOAD
RPE
REST
4-6
8-9
~3 MINS
1
8-10
9-10
~3 MINS
2
2
8-10
8-9
2-GRIP LAT PULLDOWN
1
2
10-12
DB WALKING LUNGE
1
1
DB SKULL CRUSHER
1
DB LATERAL RAISE
SEATED CALF RAISE
WEIGHTED DIP
WEIGHTED DIP
SMITH MACHINE
DB STEP UP
LUNGE
OVERHEAD CABLE
~1.5MINS
DB FRENCH PRESS
TRICEP EXTENSION
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 1
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
HACK SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
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
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
12-15
(dropset)
10
~1.5MINS MACHINE CRUNCH
LOAD
LYING LEG CURL
PLATE-WEIGHTED
CRUNCH
SUGGESTED 2-3 REST DAYS
1
FULL BODY A
WEEK 2
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
SUBSTITUTION
OPTION 1
MACHINE CHEST
PRESS
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION 2
FLAT DB PRESS (HEAVY)
2-3
1
FLAT DB PRESS (GET OFF)
0
ROMANIAN DEADLIFT
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
9-10
~2 MINS
2-GRIP PULL-UP
MACHINE
PULLDOWN
8-10 per
leg
9-10
~1.5MINS
1
12-15
10
1
1
12-15
(dropset)
10
~1.5MINS
CABLE LATERAL
RAISE
MACHINE LATERAL
RAISE
1
1
12-15
(dropset)
10
~1.5MINS
STANDING CALF
RAISE
LEG PRESS TOE
PRESS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
LOAD
RPE
REST
4-6
8-9
~3 MINS
1
8-10
9-10
~3 MINS
2
2
8-10
8-9
2-GRIP LAT PULLDOWN
1
2
10-12
DB WALKING LUNGE
1
1
DB SKULL CRUSHER
1
DB LATERAL RAISE
SEATED CALF RAISE
WEIGHTED DIP
WEIGHTED DIP
SMITH MACHINE
DB STEP UP
LUNGE
OVERHEAD CABLE
~1.5MINS
DB FRENCH PRESS
TRICEP EXTENSION
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 2
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
HACK SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
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
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
12-15
(dropset)
10
~1.5MINS MACHINE CRUNCH
LOAD
LYING LEG CURL
PLATE-WEIGHTED
CRUNCH
SUGGESTED 2-3 REST DAYS
2
FULL BODY A
WEEK 3
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
SUBSTITUTION
OPTION 1
MACHINE CHEST
PRESS
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION 2
FLAT DB PRESS (HEAVY)
2-3
1
FLAT DB PRESS (GET OFF)
0
ROMANIAN DEADLIFT
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
9-10
~2 MINS
2-GRIP PULL-UP
MACHINE
PULLDOWN
8-10 per
leg
9-10
~1.5MINS
1
12-15
10
1
1
12-15
(dropset)
10
~1.5MINS
CABLE LATERAL
RAISE
MACHINE LATERAL
RAISE
1
1
12-15
(dropset)
10
~1.5MINS
STANDING CALF
RAISE
LEG PRESS TOE
PRESS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
LOAD
RPE
REST
4-6
8-9
~3 MINS
1
8-10
9-10
~3 MINS
2
2
8-10
8-9
2-GRIP LAT PULLDOWN
1
2
10-12
DB WALKING LUNGE
1
1
DB SKULL CRUSHER
1
DB LATERAL RAISE
SEATED CALF RAISE
WEIGHTED DIP
WEIGHTED DIP
SMITH MACHINE
DB STEP UP
LUNGE
OVERHEAD CABLE
~1.5MINS
DB FRENCH PRESS
TRICEP EXTENSION
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 3
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
HACK SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
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
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
12-15
(dropset)
10
~1.5MINS MACHINE CRUNCH
LOAD
LYING LEG CURL
PLATE-WEIGHTED
CRUNCH
SUGGESTED 2-3 REST DAYS
3
FULL BODY A
WEEK 4
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
SUBSTITUTION
OPTION 1
MACHINE CHEST
PRESS
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION 2
FLAT DB PRESS (HEAVY)
2-3
1
FLAT DB PRESS (GET OFF)
0
ROMANIAN DEADLIFT
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
9-10
~2 MINS
2-GRIP PULL-UP
MACHINE
PULLDOWN
8-10 per
leg
9-10
~1.5MINS
1
12-15
10
1
1
12-15
(dropset)
10
~1.5MINS
CABLE LATERAL
RAISE
MACHINE LATERAL
RAISE
1
1
12-15
(dropset)
10
~1.5MINS
STANDING CALF
RAISE
LEG PRESS TOE
PRESS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
LOAD
RPE
REST
4-6
8-9
~3 MINS
1
8-10
9-10
~3 MINS
2
2
8-10
8-9
2-GRIP LAT PULLDOWN
1
2
10-12
DB WALKING LUNGE
1
1
DB SKULL CRUSHER
1
DB LATERAL RAISE
SEATED CALF RAISE
WEIGHTED DIP
WEIGHTED DIP
SMITH MACHINE
DB STEP UP
LUNGE
OVERHEAD CABLE
~1.5MINS
DB FRENCH PRESS
TRICEP EXTENSION
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 4
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
HACK SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
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
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
12-15
(dropset)
10
~1.5MINS MACHINE CRUNCH
LOAD
LYING LEG CURL
PLATE-WEIGHTED
CRUNCH
SUGGESTED 2-3 REST DAYS
4
FULL BODY A
WEEK 5
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
DB ROMANIAN DEADLIFT
1-2
2
WEIGHTED DIP (HEAVY)
2-3
WEIGHTED DIP (BACK OFF)
LOAD
SUBSTITUTION
OPTION 1
ROMANIAN
DEADLIFT
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
RPE
REST
8-10
8-9
~2 MINS
1
6-8
8-9
~3 MINS
0
1
10-12
9-10
~3 MINS
MACHINE CHEST
PRESS
FLAT DB PRESS
DB STEP UP
1
1
10-12 per
leg
9-10
~1.5MINS
SMITH MACHINE
LUNGE
DB WALKING
LUNGE
2-GRIP PULLUP
2
2
8-10
9-10
~2 MINS
MACHINE
PULLDOWN
2-GRIP LAT
PULLDOWN
CABLE LATERAL RAISE
1
1
12-15
(dropset)
9-10
~1.5MINS
MACHINE LATERAL
RAISE
DB LATERAL RAISE
CABLE TRICEPS KICKBACK
1
1
12-15
(dropset)
9-10
~1.5MINS
TRICEPS
PRESSDOWN
DB TRICEPS
KICKBACK
LEG PRESS TOE PRESS
1
1
15-20
10
0 MINS
STANDING CALF
RAISE
SEATED CALF RAISE
FLAT DB PRESS
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 5
EXERCISE
WARM UP SETS
WORKING
SETS
INCLINE MACHINE PRESS
1-2
2
REPS
LOAD
SUBSTITUTION
OPTION 1
INCLINE SMITH
MACHINE PRESS
SUBSTITUTION
OPTION 2
RPE
REST
8-10
9-10
~2 MINS
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
INCLINE DB PRESS
SINGLE-LEG LEG PRESS
(HEAVY)
2-3
1
6-8 per
leg
SINGLE-LEG LEG PRESS (BACK
OFF)
0
1
10-12 per
leg
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
PENDLAY ROW
2
2
8-10
9-10
~2 MINS
T-BAR ROW
SEATED CABLE
ROW
GLUTE-HAM RAISE
1
1
10-12
10
~1.5MINS NORDIC HAM CURL
SPIDER CURL
1
1
12-15
(dropset)
10
~1.5MINS
DB PREACHER
CURL
BAYESIAN CABLE
CURL
HANGING LEG RAISE
0
1
12-15
10
~1.5MINS
ROMAN CHAIR
CRUNCH
REVERSE CRUNCH
LYING LEG CURL
SUGGESTED 2-3 REST DAYS
5
FULL BODY A
WEEK 6
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
DB ROMANIAN DEADLIFT
1-2
2
WEIGHTED DIP (HEAVY)
2-3
WEIGHTED DIP (BACK OFF)
LOAD
SUBSTITUTION
OPTION 1
ROMANIAN
DEADLIFT
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
RPE
REST
8-10
8-9
~2 MINS
1
6-8
8-9
~3 MINS
0
1
10-12
9-10
~3 MINS
MACHINE CHEST
PRESS
FLAT DB PRESS
DB STEP UP
1
1
10-12 per
leg
9-10
~1.5MINS
SMITH MACHINE
LUNGE
DB WALKING
LUNGE
2-GRIP PULLUP
2
2
8-10
9-10
~2 MINS
MACHINE
PULLDOWN
2-GRIP LAT
PULLDOWN
CABLE LATERAL RAISE
1
1
12-15
(dropset)
9-10
~1.5MINS
MACHINE LATERAL
RAISE
DB LATERAL RAISE
CABLE TRICEPS KICKBACK
1
1
12-15
(dropset)
9-10
~1.5MINS
TRICEPS
PRESSDOWN
DB TRICEPS
KICKBACK
LEG PRESS TOE PRESS
1
1
15-20
10
0 MINS
STANDING CALF
RAISE
SEATED CALF RAISE
FLAT DB PRESS
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 6
EXERCISE
WARM UP SETS
WORKING
SETS
INCLINE MACHINE PRESS
1-2
2
REPS
LOAD
SUBSTITUTION
OPTION 1
INCLINE SMITH
MACHINE PRESS
SUBSTITUTION
OPTION 2
RPE
REST
8-10
9-10
~2 MINS
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
INCLINE DB PRESS
SINGLE-LEG LEG PRESS
(HEAVY)
2-3
1
6-8 per
leg
SINGLE-LEG LEG PRESS (BACK
OFF)
0
1
10-12 per
leg
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
PENDLAY ROW
2
2
8-10
9-10
~2 MINS
T-BAR ROW
SEATED CABLE
ROW
GLUTE-HAM RAISE
1
1
10-12
10
~1.5MINS NORDIC HAM CURL
SPIDER CURL
1
1
12-15
(dropset)
10
~1.5MINS
DB PREACHER
CURL
BAYESIAN CABLE
CURL
HANGING LEG RAISE
0
1
12-15
10
~1.5MINS
ROMAN CHAIR
CRUNCH
REVERSE CRUNCH
LYING LEG CURL
SUGGESTED 2-3 REST DAYS
6
FULL BODY A
WEEK 7
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
DB ROMANIAN DEADLIFT
1-2
2
WEIGHTED DIP (HEAVY)
2-3
WEIGHTED DIP (BACK OFF)
LOAD
SUBSTITUTION
OPTION 1
ROMANIAN
DEADLIFT
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
RPE
REST
8-10
8-9
~2 MINS
1
6-8
8-9
~3 MINS
0
1
10-12
9-10
~3 MINS
MACHINE CHEST
PRESS
FLAT DB PRESS
DB STEP UP
1
1
10-12 per
leg
9-10
~1.5MINS
SMITH MACHINE
LUNGE
DB WALKING
LUNGE
2-GRIP PULLUP
2
2
8-10
9-10
~2 MINS
MACHINE
PULLDOWN
2-GRIP LAT
PULLDOWN
CABLE LATERAL RAISE
1
1
12-15
(dropset)
9-10
~1.5MINS
MACHINE LATERAL
RAISE
DB LATERAL RAISE
CABLE TRICEPS KICKBACK
1
1
12-15
(dropset)
9-10
~1.5MINS
TRICEPS
PRESSDOWN
DB TRICEPS
KICKBACK
LEG PRESS TOE PRESS
1
1
15-20
10
0 MINS
STANDING CALF
RAISE
SEATED CALF RAISE
FLAT DB PRESS
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 7
EXERCISE
WARM UP SETS
WORKING
SETS
INCLINE MACHINE PRESS
1-2
2
REPS
LOAD
SUBSTITUTION
OPTION 1
INCLINE SMITH
MACHINE PRESS
SUBSTITUTION
OPTION 2
RPE
REST
8-10
9-10
~2 MINS
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
INCLINE DB PRESS
SINGLE-LEG LEG PRESS
(HEAVY)
2-3
1
6-8 per
leg
SINGLE-LEG LEG PRESS (BACK
OFF)
0
1
10-12 per
leg
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
PENDLAY ROW
2
2
8-10
9-10
~2 MINS
T-BAR ROW
SEATED CABLE
ROW
GLUTE-HAM RAISE
1
1
10-12
10
~1.5MINS NORDIC HAM CURL
SPIDER CURL
1
1
12-15
(dropset)
10
~1.5MINS
DB PREACHER
CURL
BAYESIAN CABLE
CURL
HANGING LEG RAISE
0
1
12-15
10
~1.5MINS
ROMAN CHAIR
CRUNCH
REVERSE CRUNCH
LYING LEG CURL
SUGGESTED 2-3 REST DAYS
7
FULL BODY A
WEEK 8
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
DB ROMANIAN DEADLIFT
1-2
2
WEIGHTED DIP (HEAVY)
2-3
WEIGHTED DIP (BACK OFF)
LOAD
SUBSTITUTION
OPTION 1
ROMANIAN
DEADLIFT
MACHINE CHEST
PRESS
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
RPE
REST
8-10
8-9
~2 MINS
1
6-8
8-9
~3 MINS
0
1
10-12
9-10
~3 MINS
MACHINE CHEST
PRESS
FLAT DB PRESS
DB STEP UP
1
1
10-12 per
leg
9-10
~1.5MINS
SMITH MACHINE
LUNGE
DB WALKING
LUNGE
2-GRIP PULLUP
2
2
8-10
9-10
~2 MINS
MACHINE
PULLDOWN
2-GRIP LAT
PULLDOWN
CABLE LATERAL RAISE
1
1
12-15
(dropset)
9-10
~1.5MINS
MACHINE LATERAL
RAISE
DB LATERAL RAISE
CABLE TRICEPS KICKBACK
1
1
12-15
(dropset)
9-10
~1.5MINS
TRICEPS
PRESSDOWN
DB TRICEPS
KICKBACK
LEG PRESS TOE PRESS
1
1
15-20
10
0 MINS
STANDING CALF
RAISE
SEATED CALF RAISE
FLAT DB PRESS
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 8
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
INCLINE MACHINE PRESS
1-2
2
SINGLE-LEG LEG PRESS
(HEAVY)
2-3
SINGLE-LEG LEG PRESS (BACK
OFF)
LOAD
SUBSTITUTION
OPTION 1
INCLINE SMITH
MACHINE PRESS
SUBSTITUTION
OPTION 2
RPE
REST
8-10
9-10
~2 MINS
1
6-8 per
leg
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
0
1
10-12 per
leg
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
PENDLAY ROW
2
2
8-10
9-10
~2 MINS
T-BAR ROW
SEATED CABLE
ROW
GLUTE-HAM RAISE
1
1
10-12
10
~1.5MINS NORDIC HAM CURL
SPIDER CURL
1
1
12-15
(dropset)
10
~1.5MINS
DB PREACHER
CURL
BAYESIAN CABLE
CURL
HANGING LEG RAISE
0
1
12-15
10
~1.5MINS
ROMAN CHAIR
CRUNCH
REVERSE CRUNCH
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
INCLINE DB PRESS
LYING LEG CURL
SUGGESTED 2-3 REST DAYS
WEEK 9
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
LOAD
RPE
8
FULL BODY A
SLIGHT INCLINE DB PRESS
(HEAVY)
SLIGHT INCLINE DB PRESS
(BACK OFF)
2-3
1
4-6
8-9
~3 MINS
FLAT DB PRESS
WEIGHTED DIP
0
1
8-10
9-10
~3 MINS
FLAT DB PRESS
WEIGHTED DIP
ROMANIAN DEADLIFT
2
2
10-12
8-9
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
MACHINE PULLDOWN
2
2
10-12
(dropset)
9-10
~2 MINS
2-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
DB BULGARIAN SPLIT SQUAT
1
1
8-10 per
leg
8-9
~1.5MINS
DB WALKING
LUNGE
DB STEP UP
TRICEP PRESSDOWN
1
1
12-15
(dropset)
9-10
~1.5MINS
CABLE TRICEPS
KICKBACK
DB TRICEPS
KICKBACK
MACHINE LATERAL RAISE
1
1
10-12
(dropset)
10
~1.5MINS DB LATERAL RAISE
CABEL LATERAL
RAISE
STANDING CALF RAISE
1
2
15-20
10
~1.5 MINS SEATED CALF RAISE
LEG PRESS TOE
PRESS
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 9
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
MACHINE SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
HACK SQUAT
LEG PRESS
MACHINE SQUAT (BACK OFF)
0
1
8-10
8-9
~3 MINS
HACK SQUAT
LEG PRESS
STANDING DB ARNOLD PRESS
2
2
8-10
9-10
~2 MINS
SEATED DB
SHOULDER PRESS
MACHINE
SHOULDER PRESS
NORDIC HAM CURL
1
1
8-10
10
~1.5MINS
LYING LEG CURL
GLUTE-HAM RAISE
MEADOWS ROW
2
2
10-12
9-10
~2 MINS
SINGLE-ARM DB
ROW
PENDLAY ROW
INVERSE ZOTTMAN CURL
1
1
10-12
(dropset)
10
~1.5MINS
HAMMER CURL
DB CURL
PEC DECK
1
1
10-12
(dropset)
10
~1.5MINS
CABLE FIVE
DB FIVE
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
LOAD
SUGGESTED 2-3 REST DAYS
WEEK 10
EXERCISE
FULL BODY A
SLIGHT INCLINE DB PRESS
(HEAVY)
SLIGHT INCLINE DB PRESS
(BACK OFF)
WARM UP SETS
WORKING
SETS
REPS
2-3
1
4-6
8-9
~3 MINS
FLAT DB PRESS
WEIGHTED DIP
0
1
8-10
9-10
~3 MINS
FLAT DB PRESS
WEIGHTED DIP
LOAD
9
FULL BODY A
ROMANIAN DEADLIFT
2
2
10-12
8-9
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
MACHINE PULLDOWN
2
2
10-12
(dropset)
9-10
~2 MINS
2-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
DB BULGARIAN SPLIT SQUAT
1
1
8-10 per
leg
8-9
~1.5MINS
DB WALKING
LUNGE
DB STEP UP
TRICEP PRESSDOWN
1
1
12-15
(dropset)
9-10
~1.5MINS
CABLE TRICEPS
KICKBACK
DB TRICEPS
KICKBACK
MACHINE LATERAL RAISE
1
1
10-12
(dropset)
10
~1.5MINS DB LATERAL RAISE
CABEL LATERAL
RAISE
STANDING CALF RAISE
1
2
15-20
10
~1.5 MINS SEATED CALF RAISE
LEG PRESS TOE
PRESS
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 10
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
MACHINE SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
HACK SQUAT
LEG PRESS
MACHINE SQUAT (BACK OFF)
0
1
8-10
8-9
~3 MINS
HACK SQUAT
LEG PRESS
STANDING DB ARNOLD PRESS
2
2
8-10
9-10
~2 MINS
SEATED DB
SHOULDER PRESS
MACHINE
SHOULDER PRESS
NORDIC HAM CURL
1
1
8-10
10
~1.5MINS
LYING LEG CURL
GLUTE-HAM RAISE
PENDLAY ROW
LOAD
MEADOWS ROW
2
2
10-12
9-10
~2 MINS
SINGLE-ARM DB
ROW
INVERSE ZOTTMAN CURL
1
1
10-12
(dropset)
10
~1.5MINS
HAMMER CURL
DB CURL
PEC DECK
1
1
10-12
(dropset)
10
~1.5MINS
CABLE FIVE
DB FIVE
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
SUGGESTED 2-3 REST DAYS
WEEK 11
EXERCISE
SLIGHT INCLINE DB PRESS
(HEAVY)
SLIGHT INCLINE DB PRESS
(BACK OFF)
WORKING
SETS
REPS
2-3
1
4-6
8-9
~3 MINS
FLAT DB PRESS
WEIGHTED DIP
0
1
8-10
9-10
~3 MINS
FLAT DB PRESS
WEIGHTED DIP
2
2
10-12
8-9
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
LOAD
FULL BODY A
ROMANIAN DEADLIFT
WARM UP SETS
10
FULL BODY A
MACHINE PULLDOWN
2
2
10-12
(dropset)
9-10
~2 MINS
2-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
DB BULGARIAN SPLIT SQUAT
1
1
8-10 per
leg
8-9
~1.5MINS
DB WALKING
LUNGE
DB STEP UP
TRICEP PRESSDOWN
1
1
12-15
(dropset)
9-10
~1.5MINS
CABLE TRICEPS
KICKBACK
DB TRICEPS
KICKBACK
MACHINE LATERAL RAISE
1
1
10-12
(dropset)
10
~1.5MINS DB LATERAL RAISE
CABEL LATERAL
RAISE
STANDING CALF RAISE
1
2
15-20
10
~1.5 MINS SEATED CALF RAISE
LEG PRESS TOE
PRESS
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 11
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
MACHINE SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
HACK SQUAT
LEG PRESS
MACHINE SQUAT (BACK OFF)
0
1
8-10
8-9
~3 MINS
HACK SQUAT
LEG PRESS
STANDING DB ARNOLD PRESS
2
2
8-10
9-10
~2 MINS
SEATED DB
SHOULDER PRESS
MACHINE
SHOULDER PRESS
NORDIC HAM CURL
1
1
8-10
10
~1.5MINS
LYING LEG CURL
GLUTE-HAM RAISE
PENDLAY ROW
LOAD
MEADOWS ROW
2
2
10-12
9-10
~2 MINS
SINGLE-ARM DB
ROW
INVERSE ZOTTMAN CURL
1
1
10-12
(dropset)
10
~1.5MINS
HAMMER CURL
DB CURL
PEC DECK
1
1
10-12
(dropset)
10
~1.5MINS
CABLE FIVE
DB FIVE
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
SUGGESTED 2-3 REST DAYS
WEEK 12
WARM UP SETS
WORKING
SETS
REPS
2-3
1
4-6
8-9
~3 MINS
FLAT DB PRESS
WEIGHTED DIP
0
1
8-10
9-10
~3 MINS
FLAT DB PRESS
WEIGHTED DIP
ROMANIAN DEADLIFT
2
2
10-12
8-9
~2 MINS
DB ROMANIAN
DEADLIFT
45'
HYPEREXTENSION
MACHINE PULLDOWN
2
2
10-12
(dropset)
9-10
~2 MINS
2-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
DB BULGARIAN SPLIT SQUAT
1
1
8-10 per
leg
8-9
~1.5MINS
DB WALKING
LUNGE
DB STEP UP
EXERCISE
FULL BODY A
SLIGHT INCLINE DB PRESS
(HEAVY)
SLIGHT INCLINE DB PRESS
(BACK OFF)
LOAD
11
FULL BODY A
TRICEP PRESSDOWN
1
1
12-15
(dropset)
9-10
MACHINE LATERAL RAISE
1
1
10-12
(dropset)
10
~1.5MINS DB LATERAL RAISE
CABEL LATERAL
RAISE
STANDING CALF RAISE
1
2
15-20
10
~1.5 MINS SEATED CALF RAISE
LEG PRESS TOE
PRESS
~1.5MINS
CABLE TRICEPS
KICKBACK
DB TRICEPS
KICKBACK
SUGGESTED 2-3 REST DAYS
FULL BODY B
WEEK 12
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
RPE
REST
SUBSTITUTION
OPTION 1
SUBSTITUTION
OPTION 2
MACHINE SQUAT (HEAVY)
2-3
1
4-6
8-9
~3 MINS
HACK SQUAT
LEG PRESS
MACHINE SQUAT (BACK OFF)
0
1
8-10
8-9
~3 MINS
HACK SQUAT
LEG PRESS
STANDING DB ARNOLD PRESS
2
2
8-10
9-10
~2 MINS
SEATED DB
SHOULDER PRESS
MACHINE
SHOULDER PRESS
NORDIC HAM CURL
1
1
8-10
10
~1.5MINS
LYING LEG CURL
GLUTE-HAM RAISE
PENDLAY ROW
LOAD
MEADOWS ROW
2
2
10-12
9-10
~2 MINS
SINGLE-ARM DB
ROW
INVERSE ZOTTMAN CURL
1
1
10-12
(dropset)
10
~1.5MINS
HAMMER CURL
DB CURL
PEC DECK
1
1
10-12
(dropset)
10
~1.5MINS
CABLE FIVE
DB FIVE
SUGGESTED 2-3 REST DAYS
12
@dropdown
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.
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.
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.
13
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.
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.
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.
14
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.
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.
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.
15
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.
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.
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.
16
NOTES
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Tuck your elbows 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 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean slightly forward,
lock your elbow behind your torso (shoulder
hyperextension).
Press all the way to your toes, stretch your calves at the
bottom, don't bounce.
NOTES
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum.
Keep your hips straight, do Nordic Ham Curls if no GHR
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest against
an incline bench, curl with your elbows slightly in front of
you.
Knees to chest, controlled reps, straightened legs more to
increase difficulty.
17
NOTES
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Tuck your elbows 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 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean slightly forward,
lock your elbow behind your torso (shoulder
hyperextension).
Press all the way to your toes, stretch your calves at the
bottom, don't bounce.
NOTES
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum.
Keep your hips straight, do Nordic Ham Curls if no GHR
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest against
an incline bench, curl with your elbows slightly in front of
you.
Knees to chest, controlled reps, straightened legs more to
increase difficulty.
18
NOTES
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Tuck your elbows 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 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean slightly forward,
lock your elbow behind your torso (shoulder
hyperextension).
Press all the way to your toes, stretch your calves at the
bottom, don't bounce.
NOTES
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum.
Keep your hips straight, do Nordic Ham Curls if no GHR
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest against
an incline bench, curl with your elbows slightly in front of
you.
Knees to chest, controlled reps, straightened legs more to
increase difficulty.
19
NOTES
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Tuck your elbows 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 12-15 reps. Lean away from the
cable. Focus on squeezing your delts.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Lean slightly forward,
lock your elbow behind your torso (shoulder
hyperextension).
Press all the way to your toes, stretch your calves at the
bottom, don't bounce.
NOTES
45' incline, focus on squeezing your chest.
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum.
Keep your hips straight, do Nordic Ham Curls if no GHR
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Brace your chest against
an incline bench, curl with your elbows slightly in front of
you.
Knees to chest, controlled reps, straightened legs more to
increase difficulty.
NOTES
20
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 an additional 12-15 reps. Focus on squeezing your
triceps to move the weight.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
lateral delt to move the weight.
Press all the way to 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.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
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 form.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric.
Dropset: perform 10-12 reps, drop the weight by ~50%,
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.
21
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 an additional 12-15 reps. Focus on squeezing your
triceps to move the weight.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
lateral delt to move the weight.
Press all the way to 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.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
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 form.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric.
Dropset: perform 10-12 reps, drop the weight by ~50%,
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.
22
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 an additional 12-15 reps. Focus on squeezing your
triceps to move the weight.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
lateral delt to move the weight.
Press all the way to 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.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
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 form.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric.
Dropset: perform 10-12 reps, drop the weight by ~50%,
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.
23
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
triceps to move the weight.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
lateral delt to move the weight.
Press all the way to 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.
Focus on strength here. Each week add weight or reps.
Keep form consistent.
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 form.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Hammer curl on
concentric, supinated curl (palms up) on the eccentric.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on bringing your
inner elbows together - not your hands.
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