Day 1
Chest, Triceps
Chest-
- Chest press flat press (on smith, machine, or dumbbell) - 4 sets 12,10,8, then 4-6-8 drop set
- Chest upper hammer press (on smith, machine, or dumbbell)- 5 sets 12,10,8,6,6 reps
- Chest flat flys machine or dumbbells- 12,10 then 3 sets of 7 reps with 10 seconds rest in between sets
- Chest Lower cable flys superset with lower cable press- 4 sets 10 reps each
- Upper Chest Dumbbell Flys- 3 sets 10 reps
Triceps-
- Triceps extensions rope wide (every other week do reverse triceps extensions)- 5 sets 12,10,8,8,6 reps
Day 2
Back, Biceps
Back
- Back Lat pull downs- 5 sets 12,10,8,6,6 reps
- Back Lat isolateral rows- 5 sets 10,8,8,6,6 reps
- Cable rows- 4 sets 12,10,8, then 4-6-8 drop set
- T-bar rows (alternate upper and lower grip week to week) 5 sets 12,10,8,6,6 reps
- Single lat pull backs (isolateral row or dumbbells)- 4 sets 8-10 reps
- Close grip pull downs- 12, 10 then 3 sets of 7 with 10 seconds rest
- Side shrugs- 5 sets 10 reps
Biceps
- Bicep rope hammer curls (every other week Bicep preacher curls)- 4 sets 10 reps
Day 3
Legs
- Leg extensions (every other week, feet pointed out)- 5 sets of 20 reps
- Leg press feet high and wide (every other week, feet together and high)- 20,18,15,12 reps
- Back squat smith machine or free weight (every other week front squat machine)- 4 sets 10 reps
- Bulgarian split squat (choose smith machine or dumbbells)- 4 sets each leg 10 reps
- Lying leg curls- 4 sets 12,10,8,6 reps
- Inner thigh adductor superset with outer thigh abductor- 4 sets of 12 reps each
- Leg press regular low and apart - 4 sets 12,10,10,8 reps
- Seated calf raises- 5 sets 20 reps
Day 4
Shoulders, Traps, Core
Shoulders-
- Shoulder press (dumbbell or machine, or plate loaded) - 4 sets 12,10,8,8 superset with side raises 4 sets 10 reps
- Shoulder front raise hammer version- 4 sets 10-12 reps each arm
- Shoulder side raise with dumbbells- 12,10 reps then 3 sets of 7 with 10 seconds rest
- Reverse delts machine- 5 sets 12,10,8,8,6 reps
Traps
- Dumbbell Side Shrugs- 5 sets 10 reps
- Barbell Upright rows- 5 sets- 12,10,8,6-12 drop set
- Finish with extra core exercises
Choose two of these listed:
- Ab crunch machine- 4 sets 15-20 reps
- Plate twists- 3 sets 20 reps
- Leg raises hanging- 4 sets 15 reps
Day 5
Triceps and Biceps
- Tricep standing rope extensions in front superset with overhead rope- 4 sets 10-12 reps each
- Bicep straight bar curls pulley wide grip - 5 sets 12,10,8,6-12 drop
- Tricep skull crushers- 6 sets 12,10,8,8,6,6
- Bicep alternating dumbbell hammer curls (every other week do rope hammer curls) – 4 sets 10 reps each arm (20 total reps)
- Tricep press smith machine or hammer strength superset with bicep cross chest curls- 4 sets 12,10,8,8 reps (Biceps 16-20 total reps between each arm)
Bicep concentration curls- 4 sets each 12,10,8,6 reps
- For exercises with 4 sets, perform 1 warm up set and 3 working sets.
- For exercises with 5 sets, perform 1 warm up set and 4 working sets.