Bronze Level MashJacked Cutting 5-Day Program

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Here’s the current week of your MashJacked program.
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

Notes:

10, 8, 6, 4, 2 explained:
This is a rest pause/ drop set. This should be performed very light, probably 30-40% of your max. On the exercises that incorporate this, perform 10 reps, and then rack it. Then immediately pick it up and do 8 reps. Same for 6 reps and so on. Once you get done with the final 2 reps, you have completed one full set.

Cardio:
Fat burning occurs at about 70% of your max heart rate. To find your max heart rate, take 220 and subtract your age. The most effective cardio to burn fat is walking at a brisk pace on an inclined treadmill, or using the stair master.

Abs:
When training abs, try sticking to body weight exercises such as crunches, sit ups, leg raises, side oblique crunches, etc. Using weight will build the abdominal muscles, creating thickness that can lead to increased waist size. During a bulking phase this would be fine, but cutting is about making the waist as small as possible, and the shoulders as wide as possible.
Try to incorporate three or four exercises onto the final day of training for the week, which in this program would be arms. Giant sets are fantastic for abdominal exercises. Try 15 hanging leg raises, 25 decline sit-ups, and 15 side oblique crunches, and repeat three or four times. Using some sort of variation of this each week will be very effective.

[memb_has_any_tag tagid=”Week34,Week35,Week36,Week37″]

Week 34

Cardio: 45 minute sessions 5 times a week.

Day 1: Upper Body

1) Pull ups: 4 x 12
2) Bench press: 4 sets of 10, 8, 6, 4, 2
3) Plate loaded machine rows: 15 wide, 15 close, 15 top, 15 bottom x 3 sets
4) Plate loaded shoulder press: 3 sets of 10, 8, 6, 4, 2
5) Cable flys: 4 x 20
6) Seated cable rows: 3 sets of 10, 8, 6, 4, 2
7) Db side laterals: 4 sets of 10, 8, 6, 4, 2

Day 2: Legs

1) Leg extensions: 4 x 10, 8, 6, 4, 2
2) Leg curls: 4 x 10, 8, 6, 4, 2
3) Leg press: 4 sets of 10, 8, 6, 4, 2
4) Walking lunges: 2 each leg x 4
5) Seated calves: 5 sets of 10, 8, 6, 4, 2
6) Standing calves: 5 sets of 10, 8, 6, 4, 2

Day 3: Back, Biceps, Shoulders

1) Pull ups: 4 x 20
2) Plate loaded machine rows: 15 wide, 15 close, 15 top, 15 bottom x 3
3) TBar rows: 20 wide, 20 narrow x 3 sets
4) Seated cable rows: 3 sets of 10, 8, 6, 4, 2
5) Dips: 4 sets of 10, 8, 6, 4, 2
6) Plate loaded machine shoulder press: 4 sets of 10, 8, 6, 4, 2
7) Lateral raises: 4 sets of 10, 8, 6, 4, 2
8) Barbell negatives: 4 x 10
9) Preacher curls: 4 sets of 10, 8, 6, 4, 2

Day 4: Chest and Triceps

1) Bench press: 4 sets of 10, 8, 6, 4, 2
2) Incline press: 4 sets of 10, 8, 6, 4, 2
3) Cable flys: 4 x 20
4) Straight bar push downs: 4 sets of 10, 8, 6, 4, 2
5) Overhead db extension: 4 sets of 10, 8, 6, 4, 2

Day 5: Rest

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week33,Week34,Week35,Week36″]

Week 33

Cardio: 45 minute sessions 5 times a week.

Day 1: Back

1) Pull ups: 4 x 10
2) Plate loaded machine rows: 15 wide, 15 close, 15 top, 15 bottom x 3 sets
3) Plate loaded machine lat pull downs: 10 underhand, 10 overhand, 10 hammer grip x 4 sets
4) T-bar rows: 20 close grip, 20 wide grip x 4 sets
5) Seated cable rows: 4 sets of 10, 8, 6, 4, 2

Day 2: Chest

1) Bench press: 4 sets of 10, 8, 6, 4, 2
2) Incline DB press: 3 sets of 10, 8, 6, 4, 2
3) Cable flys, high to low: 3 x 15
4) DB pull overs: 4 x 15
5) Incline machine press: 3 sets of 10, 8, 6, 4, 2
6) Machine dips: 4 sets of 10, 8, 6, 4, 2
7) V-Bar tricep push downs: 3 sets of 10, 8, 6, 4, 2

Day 3: Legs

1) Front Squat superset with Hack Squat 4 x 12-15
2) Leg press: 3 sets of 10, 8, 6, 4, 2
3) Straight leg deadlift: 4 x 15
4) Leg extensions: 3 x 20
5) Leg curls: 3 x 20
6) Standing calf raises: 3 sets of 10, 8, 6, 4, 2
7) Seated calf raises: 3 sets of 10, 8, 6, 4, 2

Day 4: Shoulders

1) Upright rows: 12 narrow, 12 wide x 4 sets
2) Plate loaded machine press: 3 sets of 10, 8, 6, 4, 2
3) DB arnold press: 4 sets of 10, 8, 6, 4, 2
4) Barbell front raises: 4 sets of 10, 8, 6, 4, 2
5) DB side laterals: 4 x 10, 8, 6, 4, 2 (Increasing by 5lbs)

Day 5: Arms

1) Straight bar push downs: 4 sets of 10, 8, 6, 4, 2
2) Single arm overhead DB extension: 10, 10, 10, 10 increasing by 5lbs x 4 sets
3) Machine dips: 4 sets of 10, 8, 6, 4, 2
4) Barbell negatives: 3 x 10
5) Preacher curls: 4 sets of 10, 8, 6, 4, 2
6) DB 1, 1, 3’s for 10 x 3
7) Abs: Focus training on the obliques. Too many ab exercises will thicken the waist.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week32,Week33,Week34,Week35″]

Week 32

Cardio: 45 minute sessions 5 times a week.

Day 1: Back

Day 2: Chest

1) Bench press: 4 sets of 10, 8, 6, 4, 2
2) Incline DB press: 1, 1, 3’s for 10
3) Incline machine negatives: 3 x 10
4) DB incline flys: 3 x 15
5) Cable flys: high to low – 3 x 15
6) Lat pull overs: 4 x 15
7) Machine dips: 4 sets of 10, 8, 6, 4, 2

Day 3: Legs

1) Leg extensions: 4 x 20
2) Leg press: 4 x 20
3) Front squat: 4 x 12-15
4) Straight leg deadlift: 4 x 12-15
5) Lying leg curls: 4 x 20
6) Seated calf raises: 4 sets of 10, 8, 6, 4, 2
7) Standing calf raises: 4 sets of 10, 8, 6, 4, 2

Day 4: Shoulders

Day 5: Arms

Week 31

Cardio: 45 minute sessions 5 times a week.
This workout is the same as last week – try as hard as you can to beat your weight from last week!

Day 1: Back

1) Bent over barbell rows: 4 x 12
2) Seated machine plate loaded rows: 15 wide, 15 close, 15 high, 15 low x 4 sets
3) Plate loaded machine lat pull downs: 10 underhand, 10 overhand, 10 hammer grip x 4 sets
4) T-bar rows: 20 close grip, 20 wide grip x 3 sets
5) Seated cable rows: 4 sets of 10, 8, 6, 4, 2

Day 2: Chest

1) Bench press: 4 sets of 10, 8, 6, 4, 2
2) Incline DB press: 4 x 20
3) Decline bench: 4 x 20
4) DB flat flys: 3 x 20
5) Cable flys: 3 x 20
6) DB pullovers: 4 x 20
7) Rope tricep pull downs: 4 sets of 10, 8, 6, 4, 2

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

Week 30

Cardio: 45 minute sessions 5 times a week.
Make sure to keep good notes of the weight lifted this week – we’ll try to beat it next week.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

Week 29

Cardio: 45 minute sessions 5 times a week.

Day 1: Back

1) Pull ups: 4 x 10
2) Bent over rows: 4 sets of 10, 8, 6, 4, 2
3) Seated cable rows: 4 sets of 10, 8, 6, 4, 2
4) Standing bent over DB flys: 4 x 15
5) Lat pull down: 12 wide, 12 underhand x 4
6) Cable rope pull overs: 4 sets of 10, 8, 6, 4, 2
7) Preacher curls: 3 sets of 10, 8, 6, 4, 2

Day 2: Chest

1) Bench press: 4 sets of 10, 8, 6, 4, 2
2) DB incline press: 3 x 15
3) Decline press: 4 sets of 10, 8, 6, 4, 2
4) Seated cable incline flys: 4 x 20
5) Plate loaded machine press: 3 sets of 10, 8, 6, 4, 2
6) Tricep rope extensions: 4 sets of 10, 8, 6, 4, 2

Day 3: Legs

1) Leg extension: 4 sets of 10, 8, 6, 4, 2
2) Leg curl: 4 sets of 10, 8, 6, 4, 2
3) Leg press: 4 x 20
4) Straight leg deadlift: 4 x 15
5) Front squat: 4 x 15
6) Seated calf raises: 5 sets of 10, 8, 6, 4, 2
7) Standing calf raises: 1 set of 10, 8, 6, 4, 2

Day 4: Shoulders

1) (Warm up) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) (Warm up 2) Triangles 3×10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow, 12 wide x 4
4) Plate loaded machine press: 4 sets of 10, 8, 6, 4, 2
5) Barbell front raises: 10, 8, 6, 4, 2
6) Run the rack side laterals 10 (15lbs) 8(20lbs) 6(25lbs) 4(30lbs) 2(35lbs) then back down x 4

Day 5: Arms

1) Barbell curls: 4 sets of 10, 8, 6, 4, 2
2) Machine dips: 4 sets of 10, 8, 6, 4, 2
3) Incline DB curls: 3 sets of 10, 8, 6, 4, 2
4) Rope pull downs: 3 sets of 10, 8, 6, 4, 2
5) Preacher curls: 3 sets of 10, 8, 6, 4, 2
6) Overhead cable extensions (straight bar): 3 sets of 10, 8, 6, 4, 2
7) DB isolation curls: 3 sets of 10, 8, 6, 4, 2
8) Straight bar push down: 20 overhand, 20 underhand x 3
9) Abs: Focus training on the obliques. Too many ab exercises will thicken the waist.

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week28,Week29,Week30,Week31″]

Week 28

Let’s get at this week!
Another week of cardio: 45 minute sessions 5 times a week. Again, fasted cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

1) Pull ups: 4 x 10-12
2) Barbell rows: 15 overhand, 15 underhand x 4
3) Deadlift: 3 x 15
4) Seated rear deltoid flys: 4 x 15
5) Plate loaded lat pull down: 10 reps underhand, 10 reps overhand, 10 reps hammer grip x 3
6) Seated cable row: 3 sets of 10, 8, 6, 4, 2

Day 2: Chest

1) Bench press: 4 sets of 10, 8, 6, 4, 2
2) Incline plate loaded machine press: 4 sets of 10, 8, 6, 4, 2
3) Decline bench press: 4 sets of 10, 8, 6, 4, 2
4) Cable flys – high to low: 4 x 20
5) Narrow grip machine press: 4 sets of 10, 8, 6, 4, 2
6) Tricep rope pull downs: 4 sets of 10, 8, 6, 4, 2

Day 3: Legs

1) Front squat: 4 x 15
2) Plate loaded leg press: 3 sets of 10, 8, 6, 4, 2
3) Straight leg deadlifts: 4 x 15
4) Leg extensions: 4 sets of 10, 8, 6, 4, 2
5) Leg curls: 4 sets of 10, 8, 6, 4, 2
6) Standing machine calf raises: 4 sets of 10, 8, 6, 4, 2
7) Seated calf raises: 4 sets of 10, 8, 6, 4, 2

Day 4: Shoulders

1 and 2 are warm ups.
1) (Warm up) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) (Warm up 2) Triangles 3 x 10 reps: Out to the side, into the middle, up to the top, down to the middle, out to the side and down
3) Upright rows: 12 narrow, 12 wide x 4
4) Barbell press: 12 front, 12 behind the neck x 4
5) Barbell front raises: 1 set of 10, 8, 6, 4, 2
6) Run the rack side laterals: 10 (15lbs) 8(20lbs) 6(25lbs) 4(30lbs) 2(35lbs) then back down, x 4

Day 5: Arms

1) Barbell curls: 4 sets of 10, 8, 6, 4, 2
2) Close grip bench press: 4 sets of 10, 8, 6, 4, 2
3) Incline DB curls: 3 sets of 10, 8, 6, 4, 2
4) Rope pull downs: 3 sets of 10, 8, 6, 4, 2
5) Preacher curls: 3 sets of 10, 8, 6, 4, 2
6) Overhead cable extensions (straight bar): 3 sets of 10, 8, 6, 4, 2
7) DB isolation curls: 3 sets of 10, 8, 6, 4, 2
8) Straight bar push down: 20 overhand, 20 underhand x 3
9) Abs: Focus training on the obliques. Too many ab exercises will thicken the waist.

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week27,Week28,Week29,Week30″]

Week 27

We try some different things this week!
Hit the cardio for 45 minute sessions 5 times a week. Again, fasted cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Chest

1) Bench press: 4 sets of 10, 8, 6, 4, 2
2) Incline barbell press: 4 sets of 10, 8, 6, 4, 2
3) Plate loaded machine press: 1 rep right arm + 1 rep left arm + 1 rep both = 1 Rep x 4
4) Cable flys high to low: 4 x 20
5) Narrow grip machine press: 4 sets of 10, 8, 6, 4, 2
6) Tricep rope pull downs: 4 sets of 10, 8, 6, 4, 2

Day 2: Back

1) Chins: 40 Reps
2) Barbell rows: 15 over hand, 15 underhand x 4
3) Deadlifts: 3 x 15
4) Seated cable row: 4 sets of 10, 8, 6, 4, 2
5) Lat pull down: 4 sets of 10, 8, 6, 4, 2
6) Seated rear delt machine (pec deck) flys: 4 x 15-20
7) Barbell pullovers: 4 x 20

Day 3: Legs

1) Front squat: 4 x 15
2) Plate loaded Leg press: 3 sets of 10, 8, 6, 4, 2
3) Straight leg deadlifts: 4 x 15
4) Leg extensions: 4 sets of 10, 8, 6, 4, 2
5) Leg curls: 4 sets of 10, 8, 6, 4, 2
6) Standing machine calf raises: 4 sets of 10, 8, 6, 4, 2
7) Seated calf raises: 4 sets of 10, 8, 6, 4, 2

Day 4: Shoulders

1 and 2 are warm ups.
1) (Warm up) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) (Warm up 2) Triangles 3 x 10 reps: Out to the side, into the middle, up to the top, down to the middle, out to the side and down
3) Upright rows: 12 narrow, 12 wide x 4
4) Plate loaded machine press: 1 set of 10, 8, 6, 4, 2
5) Barbell front raises: 1 set of 10, 8, 6, 4, 2
6) Run the rack side laterals: 10 (15lbs) 8(20lbs) 6(25lbs) 4(30lbs) 2(35lbs) then back down, x 4

Day 5: Arms

1) Barbell curls: 4 sets of 10, 8, 6, 4,2 superset with straight bar triceps extensions 10, 8, 6, 4, 2
2) Dumbbell incline curls 1, 1, 3’s (10) superset with lying DB triceps extensions 1, 1, 3’s (10) x 4
3) Machine preacher curls: 4 sets of 10, 8, 6, 4, 2 superset with close grip bench press 10, 8, 6, 4, 2
4) Cable concentration curls (4 x 15-20) superset with rope pull downs (4 x 20)
5) Wrist curls: 4 sets of 10, 8, 6, 4, 2
6) Dips: reps to failure x 3
7) Abs: Focus training on the obliques. Too many ab exercises will thicken the waist.

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week26,Week27,Week28,Week29″]

Week 26

This is the last week of this block. Next week we shake it up some more!
One more week of increased cardio: 45 minute sessions 5 times a week. Again, fasted cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

1) Pull ups: 4 x 10-12
2) Tbar rows: 3 sets of 10, 8, 6, 4, 2
3) Barbell rows: 4 x 12-15
4) Standing rear deltoid flys: 4 x 15
5) Plate loaded lat pull down: 10 reps underhand, 10 reps overhand, 10 reps hammer grip – 3 sets
6) Seated cable rows: 3 sets of 10, 8 , 6, 4, 2

Day 2: Chest

1) Smith machine bench press: 4 sets of 10, 8, 6, 4, 2
2) Smith machine incline bench: 4 sets of 10, 8, 6, 4, 2
3) Flat DB flys: 3 sets of 1,1,10 (one rep left, one rep right, 10 reps both)
4) Cable flys: 4 x 20
5) Chest press machine: 4 sets of 10, 8, 6, 4, 2
6) Dips to failure

Day 3: Legs

1) Leg extensions: 10, 8, 6, 4, 2
2) Leg curls: 10, 8, 6, 4, 2
3) Front Squat: 3 sets of 10, 8, 6, 4, 2
4) Straight leg deadlift: 3 x 15
5) Leg press: 10, 8, 6, 4, 2
6) Standing calf raises: 5 sets of 10, 8, 6, 4, 2
7) Seated calf raises: 5 sets of 10, 8, 6, 4, 2

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Plate loaded machine press: 10, 8, 6, 4, 2
5) Barbell front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (15lbs), 8(20lbs), 6(25lbs), 4(30lbs), 2(35lbs) – then back down x4

Day 5: Arms

1) EZ bar curls: 4 x 10, 8, 6, 4, 2
2) Incline DB curls: 4 sets of 10, 8, 6, 4, 2
3) Machine preacher curls: 3 sets of 10, 8, 6, 4, 2
4) Machine curls: 3 sets of 10, 8, 6, 4, 2
5) Straight bar cable push downs: 20 reps standard grip, then reverse grip 20 reps x 4
6) Overhead DB ext. or overhead cable ext.: 20 reps x 3
7) Rope Pulldowns 4 x 10, 8, 6, 4, 2
8) Dips to failure x 4
9) Abs and Calves Work. Focus training on the obliques. Too many ab exercises will thicken the waist. Seated, standing and leg press calf raises are all important.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week25,Week26,Week27,Week28″]

Week 25

Another week of increased cardio: 45 minute sessions 5 times a week. Again, fasted cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

Week 24

Another three weeks have gone by – so now it’s time to shake things up again.

Also, let’s increase the cardio even more – to 45 minute sessions for 5 times a week. Again, fasted cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

Week 23

I hope the cutting is going according to plan. Smash some weights this week!

Once again, let’s increase the cardio to 45 minute sessions 4 times a week. Fasted cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

1) Pull ups: 4 x 10-12
2) Tbar rows: 20 reps close, 20 reps wide – 4 sets
3) Hex Bar Deadlifts: 4 x 15
4) Standing bent over rear deltoid flys: 4 x 15
5) Lat pull down: 12 rep reverse close grip, 12 reps wide – 4 sets
6) Machine rows: 4 sets of 10, 8 , 6, 4, 2

Day 2: Chest

1) Bench press: 4 sets of 10, 8, 6, 4, 2
2) Incline DB bench: 4 sets of 10, 8, 6, 4, 2
3) Decline press: 3 sets of 10, 8, 6, 4, 2
4) Cable flys: 4 x 20
5) Narrow grip chest press machine: 4 sets of 10, 8, 6, 4, 2

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Standing Smith machine press: 10, 8, 6, 4, 2
5) Barbell front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4

Day 5: Arms

1) EZ bar curls: 4 x 10, 8, 6, 4, 2
2) Incline DB curls: 4 sets of 10, 8, 6, 4, 2
3) High cable curls: 3 sets of 10, 8, 6, 4, 2
4) Machine curls: 3 sets of 10, 8, 6, 4, 2
5) Straight bar cable push downs: 20 reps standard grip, then reverse grip 20 reps x 4
6) Overhead DB ext. or overhead cable ext.: 20 reps x 3
7) Rope Pulldowns 4 x 10, 8, 6, 4, 2
8) Dips to failure x 4
9) Abs and Calves Work. Focus training on the obliques. Too many ab exercises will thicken the waist. Seated, standing and leg press calf raises are all important.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week22,Week23,Week24,Week25″]

Week 22

Another week in this mini-block – hit it hard this week!

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Standing Smith machine press: 10, 8, 6, 4, 2
5) Barbell front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4

Day 5: Arms

Week 21

Three weeks of that pattern have gone by – so now it’s time to change the workout slightly.

Also, let’s increase the cardio to 45 minute sessions 4 times a week. Again, fasted cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Standing Smith machine press: 10, 8, 6, 4, 2
5) Barbell front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4

Day 5: Arms

Week 20

One more week of this mini-block. Keep pushing yourself. Next week, we will shake up the exercises a little bit.

Perform 30 minutes of Cardio 4 times a week. Fasted Cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

1) Pull ups: 4 x 10-12
2) Tbar rows: 20 reps close, 20 reps wide – 4 sets
3) 10 lbs plate rows: 1,1 10’s – 3 sets (Take a 10lb plate in each hand. Do one bent-over row with one hand, one with the other hand, and then 10 with both – that is one complete set.)
4) Seated rear deltoid flys: 4 x 15
5) Lat pull down: 12 rep reverse close grip, 12 reps wide – 4 sets
6) Machine rows: 4 sets of 10, 8 , 6, 4, 2

Day 2: Chest

1) Bench press: 4 sets of 10, 8, 6, 4, 2
2) Incline DB bench: 4 sets of 10, 8, 6, 4, 2
3) Incline flys: 3 sets of 20
4) Cable flys: 15 reps superset with dips to failure x 3
5) Machine chest press: 3 sets of 10, 8, 6, 4, 2

Day 3: Legs

1) Leg extensions: 10, 8, 6, 4, 2
2) Leg curls: 10, 8, 6, 4, 2
3) Squat: 3 sets of 10, 8, 6, 4, 2 – then do 10 reps heavy
4) Straight leg deadlift: 3 x 15
5) Leg press: 10, 8, 6, 4, 2
6) Standing calf raises: 5 sets of 10, 8, 6, 4, 2

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Machine press: 10, 8, 6, 4, 2
5) Front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4

Day 5: Arms

1) EZ bar curls superset with skull crushers: 4 x 20 reps each
2) Incline DB curls: 4 sets of 10, 8, 6, 4, 2
3) Straight bar cable push downs: 20 reps standard grip, then reverse grip 20 reps x 4
4) Preacher curls ISO curls: 20 reps x 3
5) Overhead DB ext. or overhead cable ext.: 20 reps x 3
6) Dips to failure x 4
7) Forearm curls: 4 x 25-35 reps
8) Abs and Calves Work. Focus training on the obliques. Too many ab exercises will thicken the waist. Seated, standing and leg press calf raises are all important.
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week19,Week20,Week21,Week22″]

Week 19

This is the second week of this 3-week mini-block. You’ll be doing the same exercises as last week and the same amount of cardio. We’ll be doing the same thing again next week and we’ll shake things up on Week 4.

Perform 30 minutes of Cardio 4 times a week. Fasted Cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Machine press: 10, 8, 6, 4, 2
5) Front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4

Day 5: Arms

Week 18

Perform 30 minutes of Cardio 4 times a week. Fasted Cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Machine press: 10, 8, 6, 4, 2
5) Front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4

Day 5: Arms

Week 17

Cardio: 45 minute sessions 5 times a week.

Day 1: Upper Body

Day 2: Legs

Day 3: Back, Biceps, Shoulders

Day 4: Chest and Triceps

Day 5: Rest

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week16,Week17,Week18,Week19″]

Week 16

Cardio: 45 minute sessions 5 times a week.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

Week 15

Cardio: 45 minute sessions 5 times a week.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

Week 14

Cardio: 45 minute sessions 5 times a week.
This workout is the same as last week – try as hard as you can to beat your weight from last week!

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

Week 13

Cardio: 45 minute sessions 5 times a week.
Make sure to keep good notes of the weight lifted this week – we’ll try to beat it next week.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

Week 12

Cardio: 45 minute sessions 5 times a week.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11,Week12,Week13,Week14″]

Week 11

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10,Week11,Week12,Week13″]

Week 10

Day 1: Chest

Day 2: Back

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) (Warm up) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) (Warm up 2) Triangles 3 x 10 reps: Out to the side, into the middle, up to the top, down to the middle, out to the side and down
3) Upright rows: 12 narrow, 12 wide x 4
4) Plate loaded machine press: 1 set of 10, 8, 6, 4, 2
5) Barbell front raises: 1 set of 10, 8, 6, 4, 2
6) Run the rack side laterals: 10 (15lbs) 8(20lbs) 6(25lbs) 4(30lbs) 2(35lbs) then back down, x 4

Day 5: Arms

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9,Week10,Week11,Week12″]

Week 9

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

Week 8

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

Week 7

Another three weeks have gone by – so now it’s time to shake things up again.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

Day 5: Arms

Week 6

I hope the cutting is going according to plan. Smash some weights this week!

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Standing Smith machine press: 10, 8, 6, 4, 2
5) Barbell front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4

Day 5: Arms

Week 5

Another week in this mini-block – hit it hard this week!

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Standing Smith machine press: 10, 8, 6, 4, 2
5) Barbell front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4

Day 5: Arms

Week 4

Three weeks have gone by – so now it’s time to change the workout slightly.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Standing Smith machine press: 10, 8, 6, 4, 2
5) Barbell front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4

Day 5: Arms

Week 3

One more week of this mini-block. Keep pushing yourself. Next week, we will shake up the exercises a little bit.

Perform 30 minutes of Cardio 4 times a week. Fasted Cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Machine press: 10, 8, 6, 4, 2
5) Front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4

Day 5: Arms

Week 2

Perform 30 minutes of Cardio 4 times a week. Fasted Cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Machine press: 10, 8, 6, 4, 2
5) Front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4

Day 5: Arms

Week 1

Perform 30 minutes of Cardio 4 times a week. Fasted Cardio first thing in the morning is the most effective, but cardio immediately following a workout is also very effective.

Day 1: Back

Day 2: Chest

Day 3: Legs

Day 4: Shoulders

1 and 2 are warm ups.
1) 10 side raises, 10 rotations, 10 presses, 10 front raises
2) Triangles: 3 x 10 reps. Out to the side, into the middle, up to the top, down to the middle, out to the side and down.
3) Upright rows: 12 narrow and 12 wide x 4
4) Machine press: 10, 8, 6, 4, 2
5) Front raises: 10, 8, 6, 4, 2
6) Run the rack – side laterals: 10 (10lbs), 8(15lbs), 6(20lbs), 4(25lbs), 2(30lbs) – then back down x4