THE ESSENTIALS PROGRAM - 4x WEEK (UPPER, LOWER)
UPPER BODY
WEEK 1
LOWER BODY
WEEK 1
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
FLAT DB PRESS (HEAVY)
2-3
1
4-6
FLAT DB PRESS (GET OFF)
0
1
8-10
2-GRIP LAT PULLDOWN
2
2
10-12
SEATED DB SHOULDER PRESS
1
2
10-12
SEATED CABLE ROW
1
2
10-12
(drop set)
A1: EZ BAR SKULL CRUSHER
1
2
12-15
A2: EZ BAR CURL
1
2
12-15
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
HACK SQUAT (HEAVY)
2-3
1
4-6
HACK SQUAT (BACK OFF)
0
1
8-10
SEATED HAMSTRING CURL
1
1
10-12
(drop set)
A1: STANDING CALF RAISE
1
2
10-12
A2: HANGING LEG RAISE
1
2
10-12
LOAD
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 1
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
PENDLAY ROW
2
2
8-10
MACHINE SHOULDER PRESS
2
2
10-12
WEIGHTED PULLUP
1
2
8-10
CABLE CHEST PRESS
2
2
10-12
(drop set)
LOAD
UPPER BODY
LOWER BODY
WEEK 1
SEATED CABLE ROW
1
2
10-12
(drop set)
A1: BAYESIAN CABLE CURL
1
2
12-15
A2: TRICEPS PRESSDOWN
1
2
12-15
DB LATERAL RAISE
1
1
12-15
(dropset)
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
ROMANIAN DEADLIFT
2
2
10-12
LEG PRESS
2
3
10-12
LEG EXTENSION
1
1
10-12
(dropset)
A1: SEATED CALF RAISE
1
2
12-15
A2: CABLE CRUNCH
1
2
12-15
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 2
WEEK 2
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
FLAT DB PRESS (HEAVY)
2-3
1
4-6
FLAT DB PRESS (GET OFF)
0
1
8-10
2-GRIP LAT PULLDOWN
2
2
10-12
SEATED DB SHOULDER PRESS
1
2
10-12
SEATED CABLE ROW
1
2
10-12
(drop set)
A1: EZ BAR SKULL CRUSHER
1
2
12-15
A2: EZ BAR CURL
1
2
12-15
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
LOAD
LOAD
LOWER BODY
HACK SQUAT (HEAVY)
2-3
1
4-6
HACK SQUAT (BACK OFF)
0
1
8-10
SEATED HAMSTRING CURL
1
1
10-12
(drop set)
A1: STANDING CALF RAISE
1
2
10-12
A2: HANGING LEG RAISE
1
2
10-12
SUGGESTED 1-2 R
UPPER BODY
WEEK 2
LOWER BODY
WEEK 2
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
PENDLAY ROW
2
2
8-10
MACHINE SHOULDER PRESS
2
2
10-12
WEIGHTED PULLUP
1
2
8-10
CABLE CHEST PRESS
2
2
10-12
(drop set)
SEATED CABLE ROW
1
2
10-12
(drop set)
A1: BAYESIAN CABLE CURL
1
2
12-15
A2: TRICEPS PRESSDOWN
1
2
12-15
DB LATERAL RAISE
1
1
12-15
(dropset)
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
ROMANIAN DEADLIFT
2
2
10-12
LEG PRESS
2
3
10-12
LEG EXTENSION
1
1
10-12
(dropset)
A1: SEATED CALF RAISE
1
2
12-15
A2: CABLE CRUNCH
1
2
12-15
LOAD
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 3
LOWER BODY
WEEK 3
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
FLAT DB PRESS (HEAVY)
2-3
1
4-6
FLAT DB PRESS (GET OFF)
0
1
8-10
2-GRIP LAT PULLDOWN
2
2
10-12
SEATED DB SHOULDER PRESS
1
2
10-12
SEATED CABLE ROW
1
2
10-12
(drop set)
A1: EZ BAR SKULL CRUSHER
1
2
12-15
A2: EZ BAR CURL
1
2
12-15
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
HACK SQUAT (HEAVY)
2-3
1
4-6
HACK SQUAT (BACK OFF)
0
1
8-10
SEATED HAMSTRING CURL
1
1
10-12
(drop set)
A1: STANDING CALF RAISE
1
2
10-12
A2: HANGING LEG RAISE
1
2
10-12
LOAD
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 3
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
PENDLAY ROW
2
2
8-10
MACHINE SHOULDER PRESS
2
2
10-12
WEIGHTED PULLUP
1
2
8-10
CABLE CHEST PRESS
2
2
10-12
(drop set)
LOAD
UPPER BODY
LOWER BODY
WEEK 3
SEATED CABLE ROW
1
2
10-12
(drop set)
A1: BAYESIAN CABLE CURL
1
2
12-15
A2: TRICEPS PRESSDOWN
1
2
12-15
DB LATERAL RAISE
1
1
12-15
(dropset)
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
ROMANIAN DEADLIFT
2
2
10-12
LEG PRESS
2
3
10-12
LEG EXTENSION
1
1
10-12
(dropset)
A1: SEATED CALF RAISE
1
2
12-15
A2: CABLE CRUNCH
1
2
12-15
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 4
WEEK 4
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
FLAT DB PRESS (HEAVY)
2-3
1
4-6
FLAT DB PRESS (GET OFF)
0
1
8-10
2-GRIP LAT PULLDOWN
2
2
10-12
SEATED DB SHOULDER PRESS
1
2
10-12
SEATED CABLE ROW
1
2
10-12
(drop set)
A1: EZ BAR SKULL CRUSHER
1
2
12-15
A2: EZ BAR CURL
1
2
12-15
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
LOAD
LOAD
LOWER BODY
HACK SQUAT (HEAVY)
2-3
1
4-6
HACK SQUAT (BACK OFF)
0
1
8-10
SEATED HAMSTRING CURL
1
1
10-12
(drop set)
A1: STANDING CALF RAISE
1
2
10-12
A2: HANGING LEG RAISE
1
2
10-12
SUGGESTED 1-2 R
UPPER BODY
WEEK 4
LOWER BODY
WEEK 4
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
PENDLAY ROW
2
2
8-10
MACHINE SHOULDER PRESS
2
2
10-12
WEIGHTED PULLUP
1
2
8-10
CABLE CHEST PRESS
2
2
10-12
(drop set)
SEATED CABLE ROW
1
2
10-12
(drop set)
A1: BAYESIAN CABLE CURL
1
2
12-15
A2: TRICEPS PRESSDOWN
1
2
12-15
DB LATERAL RAISE
1
1
12-15
(dropset)
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
ROMANIAN DEADLIFT
2
2
10-12
LEG PRESS
2
3
10-12
LEG EXTENSION
1
1
10-12
(dropset)
A1: SEATED CALF RAISE
1
2
12-15
A2: CABLE CRUNCH
1
2
12-15
LOAD
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 5
LOWER BODY
WEEK 5
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
2-GRIP PULLUP
1-2
2
8-10
WEIGHTED DIP (HEAVY)
2-3
1
6-8
WEIGHTED DIP (BACK OFF)
0
1
10-12
INCLINE CHEST-SUPPORTED DB ROW
1
2
8-10
STANDING DB ARNOLD PRESS
1
2
8-10
A1: DB INCLINE CURL
1
2
15-20
A2: DB FRENCH PRESS
1
2
15-20
EXERCISE
WARM UP SETS
SINGLE-LEG LEG PRESS (HEAVY)
2-3
WORKING
SETS
1
SINGLE-LEG LEG PRESS (BACK OFF)
0
1
GLUTE-HAM RAISE
1
1
10-12
A1: ROMAN CHAIR CRUNCH
1
2
12-15
A2: SEATED CALF RAISE
1
2
12-15
LOAD
REPS
LOAD
6-8 per leg
10-12 per
leg
SUGGESTED 1-2 R
UPPER BODY
WEEK 5
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
SEATED DB SHOULDER PRESS
2
2
10-12
T-BAR ROW
2
2
10-12
MACHINE CHEST PRESS
2
2
8-10
LAT PULLDOWN
2
2
8-10
(dropset)
LOAD
UPPER BOD
LOWER BODY
WEEK 5
A1: DB TRICEPS KICKBACK
1
2
12-15
A2: SPIDER CURL
1
2
12-15
CABLE LATERAL RAISE
1
2
12-15
(dropset)
EXERCISE
WARM UP SETS
DB BULGARIAN SPLIT SQUAT
2
WORKING
SETS
3
10-12
DB ROMANIAN DEADLIFT
2
2
10-12
GOBLET SQUAT
1
1
12-15
A1: LEG PRESS TOE PRESS
1
2
15-20
A2: MACHINE CRUNCH
1
2
10-12
REPS
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 6
LOWER BODY
WEEK 6
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
2-GRIP PULLUP
1-2
2
8-10
WEIGHTED DIP (HEAVY)
2-3
1
6-8
WEIGHTED DIP (BACK OFF)
0
1
10-12
INCLINE CHEST-SUPPORTED DB ROW
1
2
8-10
STANDING DB ARNOLD PRESS
1
2
8-10
A1: DB INCLINE CURL
1
2
15-20
A2: DB FRENCH PRESS
1
2
15-20
EXERCISE
WARM UP SETS
SINGLE-LEG LEG PRESS (HEAVY)
2-3
WORKING
SETS
1
SINGLE-LEG LEG PRESS (BACK OFF)
0
1
GLUTE-HAM RAISE
1
1
REPS
6-8 per leg
10-12 per
leg
10-12
LOAD
LOAD
LOWER BODY
A1: ROMAN CHAIR CRUNCH
1
2
12-15
A2: SEATED CALF RAISE
1
2
12-15
SUGGESTED 1-2 R
UPPER BODY
WEEK 6
LOWER BODY
WEEK 6
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
SEATED DB SHOULDER PRESS
2
2
10-12
T-BAR ROW
2
2
10-12
MACHINE CHEST PRESS
2
2
8-10
LAT PULLDOWN
2
2
8-10
(dropset)
A1: DB TRICEPS KICKBACK
1
2
12-15
A2: SPIDER CURL
1
2
12-15
CABLE LATERAL RAISE
1
2
12-15
(dropset)
EXERCISE
WARM UP SETS
DB BULGARIAN SPLIT SQUAT
2
WORKING
SETS
3
10-12
DB ROMANIAN DEADLIFT
2
2
10-12
GOBLET SQUAT
1
1
12-15
A1: LEG PRESS TOE PRESS
1
2
15-20
A2: MACHINE CRUNCH
1
2
10-12
REPS
LOAD
LOAD
SUGGESTED 1-2 R
PER BODY
WEEK 7
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
2-GRIP PULLUP
1-2
2
8-10
WEIGHTED DIP (HEAVY)
2-3
1
6-8
LOAD
UPPER BODY
LOWER BODY
WEEK 7
WEIGHTED DIP (BACK OFF)
0
1
10-12
INCLINE CHEST-SUPPORTED DB ROW
1
2
8-10
STANDING DB ARNOLD PRESS
1
2
8-10
A1: DB INCLINE CURL
1
2
15-20
A2: DB FRENCH PRESS
1
2
15-20
EXERCISE
WARM UP SETS
SINGLE-LEG LEG PRESS (HEAVY)
2-3
WORKING
SETS
1
SINGLE-LEG LEG PRESS (BACK OFF)
0
1
GLUTE-HAM RAISE
1
1
10-12
A1: ROMAN CHAIR CRUNCH
1
2
12-15
A2: SEATED CALF RAISE
1
2
12-15
REPS
LOAD
6-8 per leg
10-12 per
leg
SUGGESTED 1-2 R
UPPER BODY
WEEK 7
WEEK 7
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
SEATED DB SHOULDER PRESS
2
2
10-12
T-BAR ROW
2
2
10-12
MACHINE CHEST PRESS
2
2
8-10
LAT PULLDOWN
2
2
8-10
(dropset)
A1: DB TRICEPS KICKBACK
1
2
12-15
A2: SPIDER CURL
1
2
12-15
CABLE LATERAL RAISE
1
2
12-15
(dropset)
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
LOAD
LOAD
LOWER BODY
DB BULGARIAN SPLIT SQUAT
2
3
10-12
DB ROMANIAN DEADLIFT
2
2
10-12
GOBLET SQUAT
1
1
12-15
A1: LEG PRESS TOE PRESS
1
2
15-20
A2: MACHINE CRUNCH
1
2
10-12
SUGGESTED 1-2 R
UPPER BODY
WEEK 8
LOWER BODY
WEEK 8
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
2-GRIP PULLUP
1-2
2
8-10
WEIGHTED DIP (HEAVY)
2-3
1
6-8
WEIGHTED DIP (BACK OFF)
0
1
10-12
INCLINE CHEST-SUPPORTED DB ROW
1
2
8-10
STANDING DB ARNOLD PRESS
1
2
8-10
A1: DB INCLINE CURL
1
2
15-20
A2: DB FRENCH PRESS
1
2
15-20
EXERCISE
WARM UP SETS
SINGLE-LEG LEG PRESS (HEAVY)
2-3
WORKING
SETS
1
SINGLE-LEG LEG PRESS (BACK OFF)
0
1
GLUTE-HAM RAISE
1
1
10-12
A1: ROMAN CHAIR CRUNCH
1
2
12-15
A2: SEATED CALF RAISE
1
2
12-15
LOAD
REPS
LOAD
6-8 per leg
10-12 per
leg
SUGGESTED 1-2 R
WEEK 8
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
LOAD
UPPER BODY
LOWER BODY
WEEK 8
SEATED DB SHOULDER PRESS
2
2
10-12
T-BAR ROW
2
2
10-12
MACHINE CHEST PRESS
2
2
8-10
LAT PULLDOWN
2
2
8-10
(dropset)
A1: DB TRICEPS KICKBACK
1
2
12-15
A2: SPIDER CURL
1
2
12-15
CABLE LATERAL RAISE
1
2
12-15
(dropset)
EXERCISE
WARM UP SETS
DB BULGARIAN SPLIT SQUAT
2
WORKING
SETS
3
10-12
DB ROMANIAN DEADLIFT
2
2
10-12
GOBLET SQUAT
1
1
12-15
A1: LEG PRESS TOE PRESS
1
2
15-20
A2: MACHINE CRUNCH
1
2
10-12
REPS
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 9
EXERCISE
WARM UP SETS
MACHINE CHEST PRESS (HEAVY)
MACHINE CHEST PRESS (BACK OFF)
2-3
0
WORKING
SETS
1
1
MACHINE PULLDOWN
2
2
10-12
(dropset)
CABLE SHOULDER PRESS
1
2
12-15
(dropset)
HELMS DB ROW
1
2
10-12
1
2
12-15
1
2
12-15
A1: OVERHEAD CABLE TRICEPS
EXTENSIONS
A2: CABLE EZ CURL
REPS
4-6
8-10
LOAD
LOWER BODY
WEEK 9
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
MACHINE SQUAT (HEAVY)
2-3
1
4-6
MACHINE SQUAT (BACK OFF)
0
1
8-10
NORDIC HAM CURL
1
1
8-10
A1: SEATED CALF RAISE
1
2
10-12
A2: TWO-ARMS TWO-LEGS DEAD
BUG
1
2
10-12
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 9
LOWER BODY
WEEK 9
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
MEADOWS ROW
2
2
10-12
STANDING DB ARNOLD PRESS
2
2
10-12
NEUTRAL GRIP LAT PULLDOWN
2
2
8-10
(dropset)
CABLE CHEST PRESS
2
2
10-12
A1: INVERSE ZOTTMAN CURL
1
2
10-12
A2: CABLE TRICEPS KICKBACK
1
2
12-15
MACHINE LATERAL RAISE
1
2
10-12
(dropset)
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
ROMANIAN DEADLIFT
2
2
10-12
DB WALKING LUNGE
2
3
8-10
LEG EXTENSION
1
1
12-15
(dropset)
A1: STANDING CALF RAISE
1
2
15-20
A2: PLATE-WEIGHTED CRUNCH
1
2
12-15
LOAD
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 10
EXERCISE
WARM UP SETS
MACHINE CHEST PRESS (HEAVY)
MACHINE CHEST PRESS (BACK OFF)
2-3
0
WORKING
SETS
1
1
MACHINE PULLDOWN
2
2
10-12
(dropset)
CABLE SHOULDER PRESS
1
2
12-15
(dropset)
HELMS DB ROW
1
2
10-12
1
2
12-15
1
2
12-15
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
MACHINE SQUAT (HEAVY)
2-3
1
4-6
MACHINE SQUAT (BACK OFF)
0
1
8-10
NORDIC HAM CURL
1
1
8-10
A1: SEATED CALF RAISE
1
2
10-12
A2: TWO-ARMS TWO-LEGS DEAD
BUG
1
2
10-12
A1: OVERHEAD CABLE TRICEPS
EXTENSIONS
A2: CABLE EZ CURL
LOWER BODY
WEEK 10
REPS
LOAD
4-6
8-10
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 10
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
MEADOWS ROW
2
2
10-12
STANDING DB ARNOLD PRESS
2
2
10-12
NEUTRAL GRIP LAT PULLDOWN
2
2
8-10
(dropset)
CABLE CHEST PRESS
2
2
10-12
A1: INVERSE ZOTTMAN CURL
1
2
10-12
A2: CABLE TRICEPS KICKBACK
1
2
12-15
LOAD
LOWER BODY
WEEK 10
MACHINE LATERAL RAISE
1
2
10-12
(dropset)
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
ROMANIAN DEADLIFT
2
2
10-12
DB WALKING LUNGE
2
3
8-10
LEG EXTENSION
1
1
12-15
(dropset)
A1: STANDING CALF RAISE
1
2
15-20
A2: PLATE-WEIGHTED CRUNCH
1
2
12-15
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 11
EXERCISE
WARM UP SETS
MACHINE CHEST PRESS (HEAVY)
MACHINE CHEST PRESS (BACK OFF)
2-3
0
WORKING
SETS
1
1
MACHINE PULLDOWN
2
2
10-12
(dropset)
CABLE SHOULDER PRESS
1
2
12-15
(dropset)
HELMS DB ROW
1
2
10-12
1
2
12-15
1
2
12-15
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
MACHINE SQUAT (HEAVY)
2-3
1
4-6
MACHINE SQUAT (BACK OFF)
0
1
8-10
NORDIC HAM CURL
1
1
8-10
A1: SEATED CALF RAISE
1
2
10-12
A2: TWO-ARMS TWO-LEGS DEAD
BUG
1
2
10-12
A1: OVERHEAD CABLE TRICEPS
EXTENSIONS
A2: CABLE EZ CURL
LOWER BODY
WEEK 11
REPS
LOAD
4-6
8-10
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 11
LOWER BODY
WEEK 11
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
MEADOWS ROW
2
2
10-12
STANDING DB ARNOLD PRESS
2
2
10-12
NEUTRAL GRIP LAT PULLDOWN
2
2
8-10
(dropset)
CABLE CHEST PRESS
2
2
10-12
A1: INVERSE ZOTTMAN CURL
1
2
10-12
A2: CABLE TRICEPS KICKBACK
1
2
12-15
MACHINE LATERAL RAISE
1
2
10-12
(dropset)
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
ROMANIAN DEADLIFT
2
2
10-12
DB WALKING LUNGE
2
3
8-10
LEG EXTENSION
1
1
12-15
(dropset)
A1: STANDING CALF RAISE
1
2
15-20
A2: PLATE-WEIGHTED CRUNCH
1
2
12-15
LOAD
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 12
EXERCISE
WARM UP SETS
MACHINE CHEST PRESS (HEAVY)
MACHINE CHEST PRESS (BACK OFF)
2-3
0
WORKING
SETS
1
1
MACHINE PULLDOWN
2
2
10-12
(dropset)
CABLE SHOULDER PRESS
1
2
12-15
(dropset)
REPS
4-6
8-10
LOAD
UPPER BOD
HELMS DB ROW
1
2
10-12
1
2
12-15
1
2
12-15
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
MACHINE SQUAT (HEAVY)
2-3
1
4-6
MACHINE SQUAT (BACK OFF)
0
1
8-10
NORDIC HAM CURL
1
1
8-10
A1: SEATED CALF RAISE
1
2
10-12
A2: TWO-ARMS TWO-LEGS DEAD
BUG
1
2
10-12
A1: OVERHEAD CABLE TRICEPS
EXTENSIONS
A2: CABLE EZ CURL
LOWER BODY
WEEK 12
LOAD
SUGGESTED 1-2 R
UPPER BODY
WEEK 12
LOWER BODY
WEEK 12
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
MEADOWS ROW
2
2
10-12
STANDING DB ARNOLD PRESS
2
2
10-12
NEUTRAL GRIP LAT PULLDOWN
2
2
8-10
(dropset)
CABLE CHEST PRESS
2
2
10-12
A1: INVERSE ZOTTMAN CURL
1
2
10-12
A2: CABLE TRICEPS KICKBACK
1
2
12-15
MACHINE LATERAL RAISE
1
2
10-12
(dropset)
EXERCISE
WARM UP SETS
WORKING
SETS
REPS
ROMANIAN DEADLIFT
2
2
10-12
DB WALKING LUNGE
2
3
8-10
LEG EXTENSION
1
1
12-15
(dropset)
LOAD
LOAD
LOWER BOD
A1: STANDING CALF RAISE
1
2
15-20
A2: PLATE-WEIGHTED CRUNCH
1
2
12-15
SUGGESTED 1-2 R
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
8-9
~3 MINS
MACHINE CHEST PRESS
WEIGHTED DIP
9-10
~3 MINS
MACHINE CHEST PRESS
WEIGHTED DIP
9-10
~2 MINS
2-GRIP PULL-UP
MACHINE
PULLDOWN
9-10
~2 MINS
MACHINE SHOULDER
PRESS
STANDING DB
ARNOLD PRESS
9-10
~2 MINS
INCLINE CHEST
SUPPORTED DB ROW
CHEST-SUPPORTED
T-BAR ROW
10
0 MINS
10
~1.5MINS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
10
~1.5MINS
NORDIC HAM CURL
LYING LEG CURL
9-10
0 MINS
SEATED CALF RAISE
LEG PRESS TOE
PRESS
9-10
OVERHEAD CABLE
TRICEPS EXTENSION
DB CURL
DB FRENCH PRESS
CABLE EZ CURL
~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
9-10
~2 MINS
T-BAR ROW
9-10
~2 MINS
SEATED DB SHOULDER
PRESS
9-10
~2 MINS
LAT PULLDOWN
9-10
~2 MINS
WEIGHTED DIP
SUBSTITUTION
OPTION 2
SEATED CABLE
ROW
STANDING DB
ARNOLD PRESS
NEUTRAL-GRIP
PULLUP
FLAT DB PRESS
9-10
~2 MINS
INCLINE CHEST
SUPPORTED DB ROW
CHEST-SUPPORTED
T-BAR ROW
10
0 MINS
DB INCLINE CURL
DB CURL
10
~1.5MINS
CABLE TRICEPS
KICKBACK
DB TRICEPS
KICKBACK
10
~1.5MINS
CABLE LATERAL RAISE
MACHINE LATERAL
RAISE
RPE
8-9
SUBSTITUTION OPTION
1
DB ROMANIAN
~2 MINS
DEADLIFT
REST
8-9
~2 MINS
GOBLET SQUAT
9-10
~1.5MINS
DB STEP UP
10
0 MINS
STANDING CALF RAISE
10
~1.5MINS
MACHINE CRUNCH
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
DB WALKING
LUNGE
GOBLET SQUAT
LEG PRESS TOE
PRESS
PLATE-WEIGHTED
CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
8-9
~3 MINS
MACHINE CHEST PRESS
WEIGHTED DIP
9-10
~3 MINS
MACHINE CHEST PRESS
WEIGHTED DIP
9-10
~2 MINS
2-GRIP PULL-UP
MACHINE
PULLDOWN
9-10
~2 MINS
MACHINE SHOULDER
PRESS
STANDING DB
ARNOLD PRESS
9-10
~2 MINS
INCLINE CHEST
SUPPORTED DB ROW
CHEST-SUPPORTED
T-BAR ROW
10
0 MINS
10
~1.5MINS
RPE
REST
OVERHEAD CABLE
TRICEPS EXTENSION
DB CURL
SUBSTITUTION OPTION
1
DB FRENCH PRESS
CABLE EZ CURL
SUBSTITUTION
OPTION 2
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
10
~1.5MINS
NORDIC HAM CURL
LYING LEG CURL
9-10
0 MINS
SEATED CALF RAISE
LEG PRESS TOE
PRESS
9-10
~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
9-10
~2 MINS
T-BAR ROW
9-10
~2 MINS
SEATED DB SHOULDER
PRESS
9-10
~2 MINS
LAT PULLDOWN
9-10
~2 MINS
WEIGHTED DIP
FLAT DB PRESS
9-10
~2 MINS
INCLINE CHEST
SUPPORTED DB ROW
CHEST-SUPPORTED
T-BAR ROW
10
0 MINS
DB INCLINE CURL
DB CURL
10
~1.5MINS
CABLE TRICEPS
KICKBACK
DB TRICEPS
KICKBACK
10
~1.5MINS
CABLE LATERAL RAISE
MACHINE LATERAL
RAISE
RPE
8-9
SUBSTITUTION OPTION
1
DB ROMANIAN
~2 MINS
DEADLIFT
REST
8-9
~2 MINS
GOBLET SQUAT
9-10
~1.5MINS
DB STEP UP
10
0 MINS
STANDING CALF RAISE
10
~1.5MINS
MACHINE CRUNCH
SUBSTITUTION
OPTION 2
SEATED CABLE
ROW
STANDING DB
ARNOLD PRESS
NEUTRAL-GRIP
PULLUP
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
DB WALKING
LUNGE
GOBLET SQUAT
LEG PRESS TOE
PRESS
PLATE-WEIGHTED
CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
8-9
~3 MINS
MACHINE CHEST PRESS
WEIGHTED DIP
9-10
~3 MINS
MACHINE CHEST PRESS
WEIGHTED DIP
9-10
~2 MINS
2-GRIP PULL-UP
MACHINE
PULLDOWN
9-10
~2 MINS
MACHINE SHOULDER
PRESS
STANDING DB
ARNOLD PRESS
9-10
~2 MINS
INCLINE CHEST
SUPPORTED DB ROW
CHEST-SUPPORTED
T-BAR ROW
10
0 MINS
10
~1.5MINS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
10
~1.5MINS
NORDIC HAM CURL
LYING LEG CURL
9-10
0 MINS
SEATED CALF RAISE
LEG PRESS TOE
PRESS
9-10
OVERHEAD CABLE
TRICEPS EXTENSION
DB CURL
DB FRENCH PRESS
CABLE EZ CURL
~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
9-10
~2 MINS
T-BAR ROW
9-10
~2 MINS
SEATED DB SHOULDER
PRESS
9-10
~2 MINS
LAT PULLDOWN
9-10
~2 MINS
WEIGHTED DIP
SUBSTITUTION
OPTION 2
SEATED CABLE
ROW
STANDING DB
ARNOLD PRESS
NEUTRAL-GRIP
PULLUP
FLAT DB PRESS
9-10
~2 MINS
INCLINE CHEST
SUPPORTED DB ROW
CHEST-SUPPORTED
T-BAR ROW
10
0 MINS
DB INCLINE CURL
DB CURL
10
~1.5MINS
CABLE TRICEPS
KICKBACK
DB TRICEPS
KICKBACK
10
~1.5MINS
CABLE LATERAL RAISE
MACHINE LATERAL
RAISE
RPE
8-9
SUBSTITUTION OPTION
1
DB ROMANIAN
~2 MINS
DEADLIFT
REST
8-9
~2 MINS
GOBLET SQUAT
9-10
~1.5MINS
DB STEP UP
10
0 MINS
STANDING CALF RAISE
10
~1.5MINS
MACHINE CRUNCH
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
DB WALKING
LUNGE
GOBLET SQUAT
LEG PRESS TOE
PRESS
PLATE-WEIGHTED
CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
8-9
~3 MINS
MACHINE CHEST PRESS
WEIGHTED DIP
9-10
~3 MINS
MACHINE CHEST PRESS
WEIGHTED DIP
9-10
~2 MINS
2-GRIP PULL-UP
MACHINE
PULLDOWN
9-10
~2 MINS
MACHINE SHOULDER
PRESS
STANDING DB
ARNOLD PRESS
9-10
~2 MINS
INCLINE CHEST
SUPPORTED DB ROW
CHEST-SUPPORTED
T-BAR ROW
10
0 MINS
10
~1.5MINS
RPE
REST
OVERHEAD CABLE
TRICEPS EXTENSION
DB CURL
SUBSTITUTION OPTION
1
DB FRENCH PRESS
CABLE EZ CURL
SUBSTITUTION
OPTION 2
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
8-9
~3 MINS
MACHINE SQUAT
LEG PRESS
10
~1.5MINS
NORDIC HAM CURL
LYING LEG CURL
9-10
0 MINS
SEATED CALF RAISE
LEG PRESS TOE
PRESS
9-10
~1.5MINS ROMAN CHAIR CRUNCH REVERSE CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
9-10
~2 MINS
T-BAR ROW
9-10
~2 MINS
SEATED DB SHOULDER
PRESS
9-10
~2 MINS
LAT PULLDOWN
9-10
~2 MINS
WEIGHTED DIP
FLAT DB PRESS
9-10
~2 MINS
INCLINE CHEST
SUPPORTED DB ROW
CHEST-SUPPORTED
T-BAR ROW
10
0 MINS
DB INCLINE CURL
DB CURL
10
~1.5MINS
CABLE TRICEPS
KICKBACK
DB TRICEPS
KICKBACK
10
~1.5MINS
CABLE LATERAL RAISE
MACHINE LATERAL
RAISE
RPE
8-9
SUBSTITUTION OPTION
1
DB ROMANIAN
~2 MINS
DEADLIFT
REST
8-9
~2 MINS
GOBLET SQUAT
9-10
~1.5MINS
DB STEP UP
10
0 MINS
STANDING CALF RAISE
10
~1.5MINS
MACHINE CRUNCH
SUBSTITUTION
OPTION 2
SEATED CABLE
ROW
STANDING DB
ARNOLD PRESS
NEUTRAL-GRIP
PULLUP
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
DB WALKING
LUNGE
GOBLET SQUAT
LEG PRESS TOE
PRESS
PLATE-WEIGHTED
CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
2-GRIP LAT
PULLDOWN
9-10
~2 MINS
MACHINE PULLDOWN
8-9
~3 MINS
MACHINE CHEST PRESS
FLAT DB PRESS
9-10
~3 MINS
MACHINE CHEST PRESS
FLAT DB PRESS
9-10
~2 MINS
CHEST-SUPPORTED TBAR ROW
SEATED CABLE
ROW
9-10
~2 MINS
MACHINE SHOULDER
PRESS
SEATED DB
SHOULDER PRESS
10
0 MINS
CABLE EZ CURL
EZ BAR CURL
10
~1.5MINS
OVERHEAD CABLE
TRICEPS EXTENSION
EZ BAR SKULL
CRUSHER
8-9
SUBSTITUTION OPTION
1
~3 MINS
MACHINE SQUAT
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
10
~1.5MINS
NORDIC HAM CURL
LYING LEG CURL
9-10
0 MINS
REVERSE CRUNCH
HANGING LEG
RAISE
RPE
9-10
REST
~1.5MINS STANDING CALF RAISE
SUBSTITUTION
OPTION 2
HACK SQUAT
LEG PRESS TOE
PRESS
SUGGESTED 1-2 REST DAYS
RPE
9-10
SUBSTITUTION OPTION
1
STANDING DB ARNOLD
~2 MINS
PRESS
REST
SUBSTITUTION
OPTION 2
MACHINE
SHOULDER PRESS
9-10
~2 MINS
SEATED CABLE ROW
PENDLAY ROW
9-10
~2 MINS
WEIGHTED DIP
FLAT DB PRESS
9-10
~2 MINS
NEUTRAL-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
9-10
0 MINS
CABLE TRICEPS
KICKBACK
9-10
~1.5MINS
DB PREACHER CURL
10
~1.5MINS
MACHINE LATERAL
RAISE
TRICEPS
PRESSDOWN
BAYESIAN CABLE
CURL
DB LATERAL RAISE
8-9
SUBSTITUTION OPTION
1
~2 MINS
GOBLET SQUAT
8-9
~2 MINS
ROMANIAN DEADLIFT
9-10
~1.5MINS
LEG EXTENSION
STEP-UP
10
0 MINS
STANDING CALF RAISE
SEATED CALF RAISE
10
~1.5MINS
PLATE-WEIGHTED
CRUNCH
CABLE CRUNCH
RPE
REST
SUBSTITUTION
OPTION 2
LEG PRESS
45'
HYPEREXTENSION
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
2-GRIP LAT
PULLDOWN
9-10
~2 MINS
MACHINE PULLDOWN
8-9
~3 MINS
MACHINE CHEST PRESS
FLAT DB PRESS
9-10
~3 MINS
MACHINE CHEST PRESS
FLAT DB PRESS
9-10
~2 MINS
CHEST-SUPPORTED TBAR ROW
SEATED CABLE
ROW
9-10
~2 MINS
MACHINE SHOULDER
PRESS
SEATED DB
SHOULDER PRESS
10
0 MINS
CABLE EZ CURL
EZ BAR CURL
10
~1.5MINS
OVERHEAD CABLE
TRICEPS EXTENSION
EZ BAR SKULL
CRUSHER
8-9
SUBSTITUTION OPTION
1
~3 MINS
MACHINE SQUAT
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
10
~1.5MINS
NORDIC HAM CURL
LYING LEG CURL
RPE
REST
SUBSTITUTION
OPTION 2
HACK SQUAT
9-10
9-10
0 MINS
REVERSE CRUNCH
~1.5MINS STANDING CALF RAISE
HANGING LEG
RAISE
LEG PRESS TOE
PRESS
SUGGESTED 1-2 REST DAYS
RPE
9-10
SUBSTITUTION OPTION
1
STANDING DB ARNOLD
~2 MINS
PRESS
REST
SUBSTITUTION
OPTION 2
MACHINE
SHOULDER PRESS
9-10
~2 MINS
SEATED CABLE ROW
PENDLAY ROW
9-10
~2 MINS
WEIGHTED DIP
FLAT DB PRESS
9-10
~2 MINS
NEUTRAL-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
9-10
0 MINS
CABLE TRICEPS
KICKBACK
9-10
~1.5MINS
DB PREACHER CURL
10
~1.5MINS
MACHINE LATERAL
RAISE
TRICEPS
PRESSDOWN
BAYESIAN CABLE
CURL
DB LATERAL RAISE
8-9
SUBSTITUTION OPTION
1
~2 MINS
GOBLET SQUAT
8-9
~2 MINS
ROMANIAN DEADLIFT
9-10
~1.5MINS
LEG EXTENSION
STEP-UP
10
0 MINS
STANDING CALF RAISE
SEATED CALF RAISE
10
~1.5MINS
PLATE-WEIGHTED
CRUNCH
CABLE CRUNCH
RPE
REST
SUBSTITUTION
OPTION 2
LEG PRESS
45'
HYPEREXTENSION
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
9-10
~2 MINS
MACHINE PULLDOWN
8-9
~3 MINS
MACHINE CHEST PRESS
SUBSTITUTION
OPTION 2
2-GRIP LAT
PULLDOWN
FLAT DB PRESS
9-10
~3 MINS
MACHINE CHEST PRESS
FLAT DB PRESS
9-10
~2 MINS
CHEST-SUPPORTED TBAR ROW
SEATED CABLE
ROW
9-10
~2 MINS
MACHINE SHOULDER
PRESS
SEATED DB
SHOULDER PRESS
10
0 MINS
CABLE EZ CURL
EZ BAR CURL
10
~1.5MINS
OVERHEAD CABLE
TRICEPS EXTENSION
EZ BAR SKULL
CRUSHER
8-9
SUBSTITUTION OPTION
1
~3 MINS
MACHINE SQUAT
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
10
~1.5MINS
NORDIC HAM CURL
LYING LEG CURL
9-10
0 MINS
REVERSE CRUNCH
HANGING LEG
RAISE
RPE
9-10
REST
~1.5MINS STANDING CALF RAISE
SUBSTITUTION
OPTION 2
HACK SQUAT
LEG PRESS TOE
PRESS
SUGGESTED 1-2 REST DAYS
RPE
9-10
SUBSTITUTION OPTION
1
STANDING DB ARNOLD
~2 MINS
PRESS
REST
SUBSTITUTION
OPTION 2
MACHINE
SHOULDER PRESS
9-10
~2 MINS
SEATED CABLE ROW
PENDLAY ROW
9-10
~2 MINS
WEIGHTED DIP
FLAT DB PRESS
9-10
~2 MINS
NEUTRAL-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
9-10
0 MINS
CABLE TRICEPS
KICKBACK
9-10
~1.5MINS
DB PREACHER CURL
10
~1.5MINS
MACHINE LATERAL
RAISE
DB LATERAL RAISE
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
TRICEPS
PRESSDOWN
BAYESIAN CABLE
CURL
8-9
~2 MINS
GOBLET SQUAT
LEG PRESS
45'
HYPEREXTENSION
8-9
~2 MINS
ROMANIAN DEADLIFT
9-10
~1.5MINS
LEG EXTENSION
STEP-UP
10
0 MINS
STANDING CALF RAISE
SEATED CALF RAISE
10
~1.5MINS
PLATE-WEIGHTED
CRUNCH
CABLE CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
2-GRIP LAT
PULLDOWN
9-10
~2 MINS
MACHINE PULLDOWN
8-9
~3 MINS
MACHINE CHEST PRESS
FLAT DB PRESS
9-10
~3 MINS
MACHINE CHEST PRESS
FLAT DB PRESS
9-10
~2 MINS
CHEST-SUPPORTED TBAR ROW
SEATED CABLE
ROW
9-10
~2 MINS
MACHINE SHOULDER
PRESS
SEATED DB
SHOULDER PRESS
10
0 MINS
CABLE EZ CURL
EZ BAR CURL
10
~1.5MINS
OVERHEAD CABLE
TRICEPS EXTENSION
EZ BAR SKULL
CRUSHER
8-9
SUBSTITUTION OPTION
1
~3 MINS
MACHINE SQUAT
8-9
~3 MINS
MACHINE SQUAT
HACK SQUAT
10
~1.5MINS
NORDIC HAM CURL
LYING LEG CURL
9-10
0 MINS
REVERSE CRUNCH
HANGING LEG
RAISE
RPE
9-10
REST
~1.5MINS STANDING CALF RAISE
SUBSTITUTION
OPTION 2
HACK SQUAT
LEG PRESS TOE
PRESS
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
9-10
~2 MINS
STANDING DB ARNOLD
PRESS
MACHINE
SHOULDER PRESS
9-10
~2 MINS
SEATED CABLE ROW
PENDLAY ROW
9-10
~2 MINS
WEIGHTED DIP
FLAT DB PRESS
9-10
~2 MINS
NEUTRAL-GRIP LAT
PULLDOWN
WEIGHTED PULLUP
9-10
0 MINS
CABLE TRICEPS
KICKBACK
9-10
~1.5MINS
DB PREACHER CURL
10
~1.5MINS
MACHINE LATERAL
RAISE
TRICEPS
PRESSDOWN
BAYESIAN CABLE
CURL
DB LATERAL RAISE
8-9
SUBSTITUTION OPTION
1
~2 MINS
GOBLET SQUAT
8-9
~2 MINS
ROMANIAN DEADLIFT
9-10
~1.5MINS
LEG EXTENSION
STEP-UP
10
0 MINS
STANDING CALF RAISE
SEATED CALF RAISE
10
~1.5MINS
PLATE-WEIGHTED
CRUNCH
CABLE CRUNCH
RPE
REST
SUBSTITUTION
OPTION 2
LEG PRESS
45'
HYPEREXTENSION
SUGGESTED 1-2 REST DAYS
8-9
9-10
SUBSTITUTION OPTION
1
~3 MINS
FLAT DB PRESS
~3 MINS
FLAT DB PRESS
9-10
~2 MINS
2-GRIP LAT PULLDOWN WEIGHTED PULLUP
9-10
~2 MINS
MACHINE SHOULDER
PRESS
SEATED DB
SHOULDER PRESS
9-10
~2 MINS
CHEST-SUPPORTED TBAR ROW
MACHINE ROW
10
0 MINS
EZ BAR SKULL CRUSHER
DB FRENCH PRESS
10
~1.5MINS
EZ BAR CURL
DB CURL
RPE
REST
SUBSTITUTION
OPTION 2
WEIGHTED DIP
WEIGHTED DIP
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
8-9
~3 MINS
HACK SQUAT
LEG PRESS
8-9
~3 MINS
HACK SQUAT
LEG PRESS
10
~1.5MINS
LYING LEG CURL
GLUTE-HAM RAISE
9-10
0 MINS
STANDING CALF RAISE
9-10
~1.5MINS
REVERSE CRUNCH
LEG PRESS TOE
PRESS
ROMAN CHAIR
CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
9-10
~2 MINS
SINGLE-ARM DB ROW
PENDLAY ROW
9-10
~2 MINS
SEATED DB SHOULDER
PRESS
MACHINE
SHOULDER PRESS
9-10
~2 MINS
WEIGHTED PULLUP
LAT PULLDOWN
9-10
~2 MINS
WEIGHTED DIP
FLAT DB PRESS
10
0 MINS
HAMMER CURL
DB CURL
9-10
~1.5MINS
CABLE TRICEPS
KICKBACK
TRICEPS
PULLDOWN
10
~1.5MINS
DB LATERAL RAISE
CABLE LATERAL
RAISE
RPE
REST
SUBSTITUTION OPTION
1
8-9
~2 MINS
ROMANIAN DEADLIFT
8-9
~2 MINS
DB STEP UP
9-10
~1.5MINS
GOBLET SQUAT
10
0 MINS
SEATED CALF RAISE
10
~1.5MINS
CABLE CRUNCH
SUGGESTED 1-2 REST DAYS
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
DB STEP UP
LEG PRESS TOE
PRESS
MACHINE CRUNCH
8-9
9-10
SUBSTITUTION OPTION
1
~3 MINS
FLAT DB PRESS
~3 MINS
FLAT DB PRESS
9-10
~2 MINS
2-GRIP LAT PULLDOWN WEIGHTED PULLUP
9-10
~2 MINS
MACHINE SHOULDER
PRESS
SEATED DB
SHOULDER PRESS
9-10
~2 MINS
CHEST-SUPPORTED TBAR ROW
MACHINE ROW
10
0 MINS
EZ BAR SKULL CRUSHER
DB FRENCH PRESS
10
~1.5MINS
EZ BAR CURL
DB CURL
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
8-9
~3 MINS
HACK SQUAT
LEG PRESS
8-9
~3 MINS
HACK SQUAT
LEG PRESS
10
~1.5MINS
LYING LEG CURL
GLUTE-HAM RAISE
9-10
0 MINS
STANDING CALF RAISE
9-10
~1.5MINS
REVERSE CRUNCH
RPE
REST
SUBSTITUTION
OPTION 2
WEIGHTED DIP
WEIGHTED DIP
LEG PRESS TOE
PRESS
ROMAN CHAIR
CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
9-10
~2 MINS
SINGLE-ARM DB ROW
PENDLAY ROW
9-10
~2 MINS
SEATED DB SHOULDER
PRESS
MACHINE
SHOULDER PRESS
9-10
~2 MINS
WEIGHTED PULLUP
LAT PULLDOWN
9-10
~2 MINS
WEIGHTED DIP
FLAT DB PRESS
10
0 MINS
HAMMER CURL
DB CURL
9-10
~1.5MINS
CABLE TRICEPS
KICKBACK
TRICEPS
PULLDOWN
10
~1.5MINS
DB LATERAL RAISE
RPE
REST
SUBSTITUTION OPTION
1
8-9
~2 MINS
ROMANIAN DEADLIFT
8-9
~2 MINS
DB STEP UP
9-10
~1.5MINS
GOBLET SQUAT
10
0 MINS
SEATED CALF RAISE
10
~1.5MINS
CABLE CRUNCH
CABLE LATERAL
RAISE
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
DB STEP UP
LEG PRESS TOE
PRESS
MACHINE CRUNCH
SUGGESTED 1-2 REST DAYS
8-9
9-10
SUBSTITUTION OPTION
1
~3 MINS
FLAT DB PRESS
~3 MINS
FLAT DB PRESS
9-10
~2 MINS
2-GRIP LAT PULLDOWN WEIGHTED PULLUP
9-10
~2 MINS
MACHINE SHOULDER
PRESS
SEATED DB
SHOULDER PRESS
9-10
~2 MINS
CHEST-SUPPORTED TBAR ROW
MACHINE ROW
10
0 MINS
EZ BAR SKULL CRUSHER
DB FRENCH PRESS
10
~1.5MINS
EZ BAR CURL
DB CURL
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
8-9
~3 MINS
HACK SQUAT
LEG PRESS
8-9
~3 MINS
HACK SQUAT
LEG PRESS
10
~1.5MINS
LYING LEG CURL
GLUTE-HAM RAISE
9-10
0 MINS
STANDING CALF RAISE
9-10
~1.5MINS
REVERSE CRUNCH
RPE
REST
SUBSTITUTION
OPTION 2
WEIGHTED DIP
WEIGHTED DIP
LEG PRESS TOE
PRESS
ROMAN CHAIR
CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
9-10
~2 MINS
SINGLE-ARM DB ROW
PENDLAY ROW
9-10
~2 MINS
SEATED DB SHOULDER
PRESS
MACHINE
SHOULDER PRESS
9-10
~2 MINS
WEIGHTED PULLUP
LAT PULLDOWN
9-10
~2 MINS
WEIGHTED DIP
FLAT DB PRESS
10
0 MINS
HAMMER CURL
DB CURL
9-10
~1.5MINS
CABLE TRICEPS
KICKBACK
TRICEPS
PULLDOWN
10
~1.5MINS
DB LATERAL RAISE
CABLE LATERAL
RAISE
RPE
REST
SUBSTITUTION OPTION
1
8-9
~2 MINS
ROMANIAN DEADLIFT
8-9
~2 MINS
DB STEP UP
9-10
~1.5MINS
GOBLET SQUAT
10
0 MINS
SEATED CALF RAISE
10
~1.5MINS
CABLE CRUNCH
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
DB STEP UP
LEG PRESS TOE
PRESS
MACHINE CRUNCH
SUGGESTED 1-2 REST DAYS
8-9
9-10
SUBSTITUTION OPTION
1
~3 MINS
FLAT DB PRESS
~3 MINS
FLAT DB PRESS
9-10
~2 MINS
2-GRIP LAT PULLDOWN WEIGHTED PULLUP
9-10
~2 MINS
MACHINE SHOULDER
PRESS
RPE
REST
SUBSTITUTION
OPTION 2
WEIGHTED DIP
WEIGHTED DIP
SEATED DB
SHOULDER PRESS
9-10
~2 MINS
CHEST-SUPPORTED TBAR ROW
MACHINE ROW
10
0 MINS
EZ BAR SKULL CRUSHER
DB FRENCH PRESS
10
~1.5MINS
EZ BAR CURL
DB CURL
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
8-9
~3 MINS
HACK SQUAT
LEG PRESS
8-9
~3 MINS
HACK SQUAT
LEG PRESS
10
~1.5MINS
LYING LEG CURL
GLUTE-HAM RAISE
9-10
0 MINS
STANDING CALF RAISE
9-10
~1.5MINS
REVERSE CRUNCH
LEG PRESS TOE
PRESS
ROMAN CHAIR
CRUNCH
SUGGESTED 1-2 REST DAYS
RPE
REST
SUBSTITUTION OPTION
1
SUBSTITUTION
OPTION 2
9-10
~2 MINS
SINGLE-ARM DB ROW
PENDLAY ROW
9-10
~2 MINS
SEATED DB SHOULDER
PRESS
MACHINE
SHOULDER PRESS
9-10
~2 MINS
WEIGHTED PULLUP
LAT PULLDOWN
9-10
~2 MINS
WEIGHTED DIP
FLAT DB PRESS
10
0 MINS
HAMMER CURL
DB CURL
9-10
~1.5MINS
CABLE TRICEPS
KICKBACK
TRICEPS
PULLDOWN
10
~1.5MINS
DB LATERAL RAISE
CABLE LATERAL
RAISE
RPE
REST
SUBSTITUTION OPTION
1
8-9
~2 MINS
ROMANIAN DEADLIFT
8-9
~2 MINS
DB STEP UP
9-10
~1.5MINS
GOBLET SQUAT
SUBSTITUTION
OPTION 2
45'
HYPEREXTENSION
DB BULGARIAN
SPLIT SQUAT
DB STEP UP
10
0 MINS
SEATED CALF RAISE
10
~1.5MINS
CABLE CRUNCH
SUGGESTED 1-2 REST DAYS
LEG PRESS TOE
PRESS
MACHINE 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!
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright.
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.
Arc the bar behind your head, constant tension on triceps.
Arc the bar "out" not "up", focus on squeezing your biceps.
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.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.
NOTES
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum.
Don't stop in between reps, keep smooth and controlled
tension on the delts.
Pull your elbows down and in, minimize swinging.
Can be performed seated or standing. Focus on squeezing
your chest. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform an additional 10-12
reps.
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.
Keep your elbow behind your torso throughout the range
of motion, focus on squeezing your bicep. Sets are per
arm.
Focus on squeezing your triceps to move the weight.
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.
NOTES
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight.
Medium width feet placement on the platform, don't
allow your lower back to round.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
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!
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright.
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.
Arc the bar behind your head, constant tension on triceps.
Arc the bar "out" not "up", focus on squeezing your biceps.
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.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.
NOTES
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum.
Don't stop in between reps, keep smooth and controlled
tension on the delts.
Pull your elbows down and in, minimize swinging.
Can be performed seated or standing. Focus on squeezing
your chest. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform an additional 10-12
reps.
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.
Keep your elbow behind your torso throughout the range
of motion, focus on squeezing your bicep. Sets are per
arm.
Focus on squeezing your triceps to move the weight.
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.
NOTES
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight.
Medium width feet placement on the platform, don't
allow your lower back to round.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
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!
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright.
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.
Arc the bar behind your head, constant tension on triceps.
Arc the bar "out" not "up", focus on squeezing your biceps.
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.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.
NOTES
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum.
Don't stop in between reps, keep smooth and controlled
tension on the delts.
Pull your elbows down and in, minimize swinging.
Can be performed seated or standing. Focus on squeezing
your chest. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform an additional 10-12
reps.
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.
Keep your elbow behind your torso throughout the range
of motion, focus on squeezing your bicep. Sets are per
arm.
Focus on squeezing your triceps to move the weight.
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.
NOTES
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight.
Medium width feet placement on the platform, don't
allow your lower back to round.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
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!
Do first set wide overhand (1.5x shoulder width), second
set underhand (1x shoulder width)
Bring the dumbbells all the way down, keep your torso
upright.
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.
Arc the bar behind your head, constant tension on triceps.
Arc the bar "out" not "up", focus on squeezing your biceps.
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.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Do seated if available.
Otherwise do Lying Leg Curl or Nordic Ham Curl.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Knees to chest, controlled reps, straighten legs more to
increase difficulty.
NOTES
Initiate the movement by squeezing your shoulder blades
together, pull to your lower chest, avoid using momentum.
Don't stop in between reps, keep smooth and controlled
tension on the delts.
Pull your elbows down and in, minimize swinging.
Can be performed seated or standing. Focus on squeezing
your chest. Last set only do a dropset: perform 10-12 reps,
drop the weight by ~50%, perform an additional 10-12
reps.
Focus on squeezing your shoulder blades together, drive
your elbows down and back. Last set only do a dropset:
perform 10-12 reps, drop the weight by ~50%, perform an
additional 10-12 reps.
Keep your elbow behind your torso throughout the range
of motion, focus on squeezing your bicep. Sets are per
arm.
Focus on squeezing your triceps to move the weight.
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.
NOTES
Maintain a neutral lower back, set your hips back, squeeze
your hamstrings to move the weight.
Medium width feet placement on the platform, don't
allow your lower back to round.
Dropset: perform 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Round your back as you crunch.
NOTES
First set 1.5x shoulder width grip. Second set 1.0x
shoulder width grip.
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.
Keep elbows at ~30' angle from torso. Pull the weight
towards your navel.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench 45 degree incline, keep
shoulder back as you curl.
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.
NOTES
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.
Keep your hips straight, do Nordic Ham Curl if no GHR
machine.
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
NOTES
Bring dumbbells all the way down, keep your torso
upright.
Focus on squeezing your shoulder blades together as you
pull the weight towards you. Keep your shoulders down
(avoid shrugging).
Focus on squeezing your chest.
Think about pull your elbows "down" not "in". Last set
only do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Brace your chest against an incline bench, curl with your
elbows slightly in front of you.
Lean away from the cable. Focus on squeezing your delts.
Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform addition 12'15 reps.
NOTES
Start with your weaker leg. Squat deep.
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Squeeze your abs to move the weight, don't use your arms
to help.
NOTES
First set 1.5x shoulder width grip. Second set 1.0x
shoulder width grip.
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.
Keep elbows at ~30' angle from torso. Pull the weight
towards your navel.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench 45 degree incline, keep
shoulder back as you curl.
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.
NOTES
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.
Keep your hips straight, do Nordic Ham Curl if no GHR
machine.
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
NOTES
Bring dumbbells all the way down, keep your torso
upright.
Focus on squeezing your shoulder blades together as you
pull the weight towards you. Keep your shoulders down
(avoid shrugging).
Focus on squeezing your chest.
Think about pull your elbows "down" not "in". Last set
only do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Brace your chest against an incline bench, curl with your
elbows slightly in front of you.
Lean away from the cable. Focus on squeezing your delts.
Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform addition 12'15 reps.
NOTES
Start with your weaker leg. Squat deep.
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Squeeze your abs to move the weight, don't use your arms
to help.
NOTES
First set 1.5x shoulder width grip. Second set 1.0x
shoulder width grip.
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.
Keep elbows at ~30' angle from torso. Pull the weight
towards your navel.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench 45 degree incline, keep
shoulder back as you curl.
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.
NOTES
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.
Keep your hips straight, do Nordic Ham Curl if no GHR
machine.
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
NOTES
Bring dumbbells all the way down, keep your torso
upright.
Focus on squeezing your shoulder blades together as you
pull the weight towards you. Keep your shoulders down
(avoid shrugging).
Focus on squeezing your chest.
Think about pull your elbows "down" not "in". Last set
only do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Brace your chest against an incline bench, curl with your
elbows slightly in front of you.
Lean away from the cable. Focus on squeezing your delts.
Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform addition 12'15 reps.
NOTES
Start with your weaker leg. Squat deep.
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Squeeze your abs to move the weight, don't use your arms
to help.
NOTES
First set 1.5x shoulder width grip. Second set 1.0x
shoulder width grip.
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.
Keep elbows at ~30' angle from torso. Pull the weight
towards your navel.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Brace upper back against bench 45 degree incline, keep
shoulder back as you curl.
Can perform seated or standing. Press the dumbbell
straight up and down behind your head.
NOTES
High and wide foot positioning, start with weaker leg.
High and wide foot positioning, start with weaker leg.
Keep your hips straight, do Nordic Ham Curl if no GHR
machine.
Don't swing your legs at the bottom, minimize
momentum, tuck your knees towards your chest if lifting
your legs straight out is too challenging.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
NOTES
Bring dumbbells all the way down, keep your torso
upright.
Focus on squeezing your shoulder blades together as you
pull the weight towards you. Keep your shoulders down
(avoid shrugging).
Focus on squeezing your chest.
Think about pull your elbows "down" not "in". Last set
only do a dropset: perform 8-10 reps, drop the weight by
~50%, perform an additional 8-10 reps.
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension)
Brace your chest against an incline bench, curl with your
elbows slightly in front of you.
Lean away from the cable. Focus on squeezing your delts.
Last set only do a dropset: perform 12-15 reps, drop the
weight by ~50%, perform addition 12'15 reps.
NOTES
Start with your weaker leg. Squat deep.
Emphasize the stretch in your hamstrings, prevent your
lower back from rounding.
Hold the dumbbell underneath your chin, sit back and
down, push your knees out laterally.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Squeeze your abs to move the weight, don't use your arms
to help.
NOTES
Focus on squeezing your chest.
Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a superset: perform 12-15
reps, drop the wieght by ~50%, perform an additional 1215 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle.
Do both arms at once, resist the negative.
Focus on squeezing your biceps. Control the negative.
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.
Keep your hips as straight as you can, can sub for lying leg
curl.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Perform these slowly, focus on keeping your lower back
against the ground throughout the set.
NOTES
Brace with your non-working hand against your knee, stay
light, emphasize form.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Pull your elbows down against your sides. Last set only do
a dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
Can be performed seated or standing. Focus on squeezing
your chest.
Hammer curl on concentric, supinated curl (palms up) on
the eccentric.
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension).
Focus on squeezing your lateral delt to move the weight.
Last set only do a dropset: 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
NOTES
Maintain a neutral lower back, set your hips back, don't
allow your spine to round.
Take medium strides, minimize the amount you push off
your rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Hold a plate or DB to your chest and crunch hard!
NOTES
Focus on squeezing your chest.
Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a superset: perform 12-15
reps, drop the wieght by ~50%, perform an additional 1215 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle.
Do both arms at once, resist the negative.
Focus on squeezing your biceps. Control the negative.
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.
Keep your hips as straight as you can, can sub for lying leg
curl.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Perform these slowly, focus on keeping your lower back
against the ground throughout the set.
NOTES
Brace with your non-working hand against your knee, stay
light, emphasize form.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Pull your elbows down against your sides. Last set only do
a dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
Can be performed seated or standing. Focus on squeezing
your chest.
Hammer curl on concentric, supinated curl (palms up) on
the eccentric.
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension).
Focus on squeezing your lateral delt to move the weight.
Last set only do a dropset: 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
NOTES
Maintain a neutral lower back, set your hips back, don't
allow your spine to round.
Take medium strides, minimize the amount you push off
your rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Hold a plate or DB to your chest and crunch hard!
NOTES
Focus on squeezing your chest.
Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a superset: perform 12-15
reps, drop the wieght by ~50%, perform an additional 1215 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle.
Do both arms at once, resist the negative.
Focus on squeezing your biceps. Control the negative.
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.
Keep your hips as straight as you can, can sub for lying leg
curl.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Perform these slowly, focus on keeping your lower back
against the ground throughout the set.
NOTES
Brace with your non-working hand against your knee, stay
light, emphasize form.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Pull your elbows down against your sides. Last set only do
a dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
Can be performed seated or standing. Focus on squeezing
your chest.
Hammer curl on concentric, supinated curl (palms up) on
the eccentric.
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension).
Focus on squeezing your lateral delt to move the weight.
Last set only do a dropset: 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
NOTES
Maintain a neutral lower back, set your hips back, don't
allow your spine to round.
Take medium strides, minimize the amount you push off
your rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Hold a plate or DB to your chest and crunch hard!
NOTES
Focus on squeezing your chest.
Focus on squeezing your chest.
Think about pulling your elbows "down" and "in". Last set
only do a dropset: 10-12 reps, drop the weight by ~50%,
perform an additional 10-12 reps.
Bring cables all the way down to shoulder height, keep
torso upright. Last set only do a superset: perform 12-15
reps, drop the wieght by ~50%, perform an additional 1215 reps.
Be ultra strict with form, drive elbows out and back at 45
degree angle.
Do both arms at once, resist the negative.
Focus on squeezing your biceps. Control the negative.
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.
Keep your hips as straight as you can, can sub for lying leg
curl.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Perform these slowly, focus on keeping your lower back
against the ground throughout the set.
NOTES
Brace with your non-working hand against your knee, stay
light, emphasize form.
Start with your elbows in front of you and palms facing in.
Rotate the dumbbells so that your palms face forward as
you press.
Pull your elbows down against your sides. Last set only do
a dropset: 8-10 reps, drop the weight by ~50%, perform an
additional 8-10 reps.
Can be performed seated or standing. Focus on squeezing
your chest.
Hammer curl on concentric, supinated curl (palms up) on
the eccentric.
Lean slightly forward, lock your elbow behind your torso
(shoulder hyperextension).
Focus on squeezing your lateral delt to move the weight.
Last set only do a dropset: 10-12 reps, drop the weight by
~50%, perform an additional 10-12 reps.
NOTES
Maintain a neutral lower back, set your hips back, don't
allow your spine to round.
Take medium strides, minimize the amount you push off
your rear leg.
Dropset: perform 12-15 reps, drop the weight by ~50%,
perform an additional 12-15 reps. Focus on squeezing your
quads to make the weight move.
Press all the way up to your toes, stretch your calves at the
bottom, don't bounce.
Hold a plate or DB to your chest and crunch hard!