Day 1
Chest, Triceps
Chest-
- Chest upper hammer press (on smith, machine, or dumbbell)- 5 sets 12,10, 6-8-10 drop set
- Chest press flat press (on smith, machine, or dumbbell) – 5 sets of 5-7 reps
- Chest upper flys pulley or dumbbells superset with chest close grip push press- each exercise 12,10,8,8 reps.
- Chest Lower cable flys – q4 system 3 rounds (hold 10 seconds, 5 reps slow hold 5, 5 reps fast hold 5, 5 reps slow hold 5, five reps fast hold 5. (20 total reps)
- Chest machine press- 50 reps drop set (start with a weight drop 10 pounds each time until 50 reps is completed.
Triceps-
- Triceps extensions rope wide (every other week do reverse triceps extensions)- 5 sets 12,10, 6-8-10 drop set.
Day 2
Back, Biceps
Back
- Back Lat pull downs- 5 sets 12,10,8,6,6 reps
- Bent over barbell dead stop rows- 5 sets 10,8,8,6-12 drop set
- Cable rows- q4 system 3 rounds (hold 10 seconds, 5 reps slow hold 5, 5 reps fast hold 5, 5 reps slow hold 5, five reps fast hold 5. (20 total reps)
- T-bar rows (standing version)- 4 sets 12,10,8,6 reps
- Single lat pull backs (isolateral row or dumbbells)- 4 sets 8-10 reps
- Close grip pull downs superset with straight arm push downs- 4 sets 10 reps each
Biceps
- Bicep rope hammer curls (every other week Bicep concentration curls)- 12,10,8, 5-7-9 drop set
Day 3
Legs
- Lying leg curls- 5 sets 12,10,8,8,6 reps
- Inner thigh adductor superset with outer thigh abductor- 4 sets of 12 reps each
- Leg press feet low and together (every other week, feet low and apart)- 15,12,10 then 4 set drop 10 reps each set for 40 reps. (Drop a plate and continue to do 10 reps)
- Vertical Leg press- 4 sets 15,12,10, 6-12 drop set
- Back squat smith machine or free weight (every other week front squat machine)- 4 sets 10 reps
- Leg extensions (every other week, feet pointed out)- 5 sets of 20 reps
- Seated calf raises- 5 sets 20 reps
Day 4
Shoulders, Traps, Core
Shoulders-
Shoulder press (dumbbell or machine, or plate loaded) - 6 sets 12,10,8,6,6-12 drop
Shoulder single arm side raise with pulley- 4 sets 10-12 reps each arm
Shoulder front raise dumbbell alternating each arm superset with bent over reverse delts dumbbells- 4 sets (front raise 16 total reps, and bent over 10 total reps each time)
Shoulder cable press (cable row handle) – 12,10 then 3 sets of 7 with 10 seconds rest.
Traps
Dumbbell Side Shrugs- 5 sets 10 reps
Barbell Upright rows- 5 sets- 12,10,8,6,6 reps
Finish with extra core exercises
Choose three 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 straight down superset with cable curls pulley- 4 sets 10-12 reps each
- Tricep skull crushers- 6 sets 12,10,8, 6-12 drop set
- Bicep ez bar curls - 5 sets 12,10,8,8,6 reps
- Tricep overhead rope superset with bicep alternating hammer curls- (overhead rope 10 reps, hammer curls 16 total reps.
- Bicep preacher curls– 4 sets 10
- Tricep press smith machine or hammer strength- 4 sets 12,10,8, 6-12 drop set
- Tricep straight bar extensions- - q4 system 2 rounds (hold 10 seconds, 5 reps slow hold 5, 5 reps fast hold 5, 5 reps slow hold 5, five reps fast hold 5. (20 total reps)
- bicep concentration curls- - q4 system 2 rounds (hold 10 seconds, 5 reps slow hold 5, 5 reps fast hold 5, 5 reps slow hold 5, five reps fast hold 5. (20 total reps)