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SUNDAY:
Chest:
1) 5×15 cable flies

  • 25 seconds rest

2) Inclined Dumbell fly into an “A” Press:

  • 5 sets of 8 flies and 8 presses, DROP TO FLOOR AND DO 25 CRUNCHES
    Increase weight every set
  • 35 seconds rest

3) Inclined bench Hammer press:

  • 5 heavy sets of 5-7 reps, DROP TO FLOOR AND DO 8CLAP PUSHUPS
  • 45 seconds rest

4) Flat bench Dumbell press/ superset DUMBELL FLIES

  • 4 heavy sets of 5-7 presses/ superset 8 DUMBELL FLIES
  • 60 seconds rest

5 Palms facing you cable pulldown, do it where you do lat pulldows. Think flex the biceps every rep:
Set 1: 10
Set 2: 10
Set 3: 8
Set 4: 8
*increase weight every set.

  • 30 seconds rest

6) Lengthened state Bicep curl: (cable drag curl)

  • set 1: 12
  • set 2: 10
  • set 3: 8
  • set 4: failure
  • 30 seconds rest

MONDAY:
BACK TRICEPS:

1) superset:

  • Wide grip mag or lat bar pull down/ superset wide grip tricep pushdown:
  • 12/12
  • 10/10
  • 8/10
  • 6/8 and Dropset of 15

2) Superset: smith machine or barbell bent row, superset narrow grip tricep press down, into reverse grip pressdown:

  • 12/12/12
  • 10/10/10
  • 8/8/8
  • 6/6/12

3) inclined bench Dbell skill crushers

  • 4 sets 10-12 reps, final set so a dropset of 15 reps

4) Superset: reverse grip lat pull down/ into standing wide grip straight armed press down:

  • 4 sets of 10 reps and 10 reps

5) 4 rounds of 3 part ab medley:

TUESDAY:
LEGS/ SHOULDERS

  • THESE ARE MY WEIGHTS FOR YOU TO REFERENCE FOR YOURSELF:

1) triple set:

  • 15 leg curls
  • 15 leg extensions
  • 15 lateral raises
  • 4 rounds

2) superset:

  • safety bar squat or regular bar squat, superset machine shoulder press:
  • 225×15, 12 presses
  • 315×10, 12 presses
  • 405×8, 10 presses
  • 455×8, 8 presses
  • 30 seconds rest

3) superset:

  • stiff leg deadlift, wide grip upright row, heavy dumbbell front raise (alternate right then left)
  • 225×10, 115×10, 60’s x 8 each arm
  • 315×8, 135×8, 70’s x 6
  • 405×5, 155×6, 75’s x 5
  • 455×4, 155×5, 80’s x 5

4) superset:

  • overhead rope pull (rear delts) and seated calf raise
  • 4 sets 15 reps of each
  • no rest

WEDNESDAY: OFF DAY

THURSDAY
CHEST:
Again these are my weights for you to reference:
1) 5×15 cable flies

2) Low inclined (30 degrees) Dumbell press:

  • 75’s x 12
  • 90’s x 8
  • 100’s x 6
  • 120’s x 6
  • 130’s x 6
  • 140’s x 6
  • 150’s x 5
  • 160’s x 5

3) Flat bench Dumbell peas:

  • 90’s x 8
  • 110’s x 8
  • 130’s x 8
  • 140’s x 8
  • 150’s x 8

4) Flat bench press:

  • 225 for 4 sets of 20 with 60 seconds rest between sets

5) pecdeck if they have one

  • Triple dropsets:
  • 10 reps, reduce weight, 10 reps, reduce weight, 10 reps, reduce weight and failure
  • 3 rounds

6) low to high cable flies:

  • 4 sets 8 heavy reps, after each set of 8 do a Dropset of 8.
    So in totally it’s 8 sets of 8

FRIDAY:
ARMS
1) Superset:

  • Rope cable curl (15)
  • Rope overhead extension (15)
    *4 rounds

2) Superset: BFR

  • Narrow grip tricep pressdown into reverse grip pressdown: 4 sets of 8 reps and 8 reps
  • Sweeping curls: 4 sets, finish inside 9 reps, finish outside 9 reps.
    NO RESR

3) Double D ring flexdown: BFR

  • 4 sets 10-12 reps, final set so a dropset of 15 reps

3) Superset: BFR

  • Wide grip cable curl (15)
  • Wide grip Tricep pishdown (15)
  • 4 rounds

4) Dropset:

  • BFR inclined bench bicep curl (8)
  • Dropset of (15)
  • 3 rounds

5) ABS: 4 rounds of 3 part ab medley

SATURDAY:
THESE ARE MY WEIGHTS FOR YOU TO REFERENCE
1) superset no rest:

  • 5×15 leg extension
  • 5×10 leg curl

2) Superset squats with pull-ups:

  • squat 135 for 30 seconds/ 15 pull-ups/ 25 CRUNCES
  • Squat 225 for 30 seconds/ 15 pull-ups/ 25 CRUNCES
  • squat 315 for 45 seconds/ 15 pull-ups/ 25 CRUNCHES
  • squat 405 for 25 seconds/ 15 pull-ups/ 25 CRUNCHES

3) Superset bent barbell rows, then right into stiff leg deadlift:

  • Row 135×12/ deadlift 135×12
  • Row 225×10/ deadlift 225×10
  • Row 315×8/ deadlift 315×8
  • Row 365×5, deadlift 365×5
  • Row 405×2, deadlift 405×5

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