A. Quad Set: 4 x 10/each (Behind the Neck Press, Press from Front, Front Raise, Upright Row) *Use straight bar and minimal to no rest b/w exercises; increase weight if can
40# (2 sets) 35# (2 sets)
B. Lateral Raise: 4 x 8-10 + Failure (drop sets after all sets)
25# for 10,8,8,8 and dropped to 12.5# for at least 12-15
C1. Close Grip Bench Press: 4 x 8-10
135#
C2. Plate Front Raise: 4 x Failure
45#
D. DB Clean & Press: 4 x 10/arm
40#
Day 2 - Legs
A. Back Squats: 5 x 5 *75-80%
315,315,325,335#
B. Stiff Leg Deads: 4 x 8-10 *can make deficit and stand on plates if needed
135,155,185,225#
C. Extensions: 2 x 20, then 2 x 20 >Failure (drop sets)
90# for sets of 20, then dropped to 50# for 30 reps
D. Walking Lunges: 4 x 20 steps/leg
65#
E1. Leg Press: 3 x 25
135,185,225#
E2. Calf Raise: 3 x 30
Same
Day 3 - Back
A. Pull Ups: 4 x Failure
10,8,6,7
B. Bent Barbell Rows: 4 x 8-10
135,155,185,205#
C1. Cable Straight Arm Pulldown: 4 x 20
C2. Low Cable Row: 4 x 20
D. Close Grip Pulldown: 2 x 8-10, then 2 x 8-10 >Failure (drop sets)
E. Seated Row: 2 x 8-10, then 2 x 8-10 >Failure (drop sets)
Day 4 - Variation
A1. Cable Curls: 50-40-30-20-10
A2. Tricep Pressdowns: 50-40-30-20-10
B1. EZ Bar Curls: 10-20-30-40-50
70,55,40,25,15#
70,55,40,25,15#
B2. Skull Crushers: 10-20-30-40-50
A. Stiff Leg Deads: 4 x 8-10
135,155,185,205#
B. Front Squat: 5 x 10
185 for all sets
C. Lying Leg Curls: 2 x 15, then 2 x 10 w/ drop set of another 10
D. Bulgarian Split Squat: 4 x 20/leg
Day 6 - Chest & Delts
A. Bench: 5 x 5 *75%
135 (shoulder bothering me)
B1. Seated Cable Incline Fly: 4 x 10-12
B2. Push Ups: 4 x Failure
C. Dips: 4 x Failure
D1. Thrusters: 15-12-9
used 35# db's
D2. Jump Rope: 15-12-9
Day 7 - Back
A. Deadlifts: 5 x 5 *70-75%
315,315,365,365,365#
B. Wide Front Pulldown: 2 x 8-10, then 2 x8-10 > Failure (drop sets)
C. Close Grip Seated Cable Row: 4 x 10-12
D. Bent Wide Grip Barbell Rear Delt Row: 4 x 8-10
E. High Underhand Row: 2 x 8-10, then 2 x 8-10 > Failure (drop sets)
Day 8 - Delts & Chest
A. Standing Overhead Press: 5 x 5 *75%
135,185,185,185,185(3 reps)
B. Lateral Raise: 4 x 8-10 + Failure (drop sets after all sets)
25,30,35,35 / 12.5 for drop sets
C1. Close Grip Bench: 4 x 8-10
190 for all sets
C2. Front Plate Raise: 4 x Failure
45# plate (at least 15 reps each time)
D. DB Clean & Press: 4 x 10/arm
45#
E. Battle Rope Flys: 15 sec ON/45 sec Rest x 4 *OPTIONAL if have ropes
Done
Day 9 - Legs
A. Back Squats: 5 x 5 *5# heavier than last week
B. Stiff Leg Deads: 4 x 8-10
C. Extensions: 2 x 20, then 2 x 8-10 > Failure (drop sets)
D. Walking Lunges: 4 x 20/leg
E1. Leg Press: 3 x 25
E2. Calf Raise: 3 x 30
Day 10 - Back
A. Pull Ups: 4 x Failure
B. Barbell Rows: 5 x 3 x 5-10 (each set consist of 3 immediate sets; make believe you have a partner in b/w)
C1. Cable Straight Arm Pulldown: 4 x 20
C2. Low Cable Row: 4 x 20
D. Close Grip Pulldown: 2 x 8-10, then 2 x 8-10 > Failure (drop sets)
E. Wide Seated Row: 2 x 8-10, then 2 x 8-10 > Failure (drop sets)
Day 11 - Rest Day
