Bronze Level MashJacked Mass Gain 4-Day Program

[memb_contact fields=”FirstName”]!

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 for performing Major lifts: (Squat, Bench, Military Press, etc.)
When doing exercises in a 12-15-rep range, start with about 60% of your max. This should allow for the full 15 reps for your first set. If it does, increase weight so that your next sets are more challenging. By the final set, you may be able to only get 10 reps, which is fine. If this is the case, use the same weights the following week. This allows for periodization rather than random choices for weight. This same principle can be used throughout the program.

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.

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

Week 28

We’re going to be following the same split from last week with one very important change. This week perform each exercise until failure. When doing exercises with Drop Sets, perform reps until failure, then begin the drop sets with a lighter weight as usual. (The one exception to this is the 10,8,6,4,2 drop sets – perform those as you normally would.)

Day 1

Chest and Triceps

1) DB Flys: 3 x 25
2) DB Bench Press superset with DB Flys: 4 x 15-20, 2 x 5-10 (on Bench)
3) DB Incline Press superset with DB Incline Flys: 4 x 12-16, 4 x 20
4) Smith Machine Incline Press: 8 Low, 8 medium, 8 high x 3 (moving the bench up one incline each time)
5) Cable Flys: 5 x 20
6) Dips: 5 x failure
7) Incline Bench DB Ext.: 4 x 12-16 (Drop Sets on each set, -Xlbs)
8) Cable Kick Backs: 3 x 16-20
9) Cable Rope Push Downs: 4 x 10, 8, 6, 4, 2
10) Straight Bar Cable Push Downs: 4 x 10 (drop set Max Effort)
11) Dips: 5 x Max Effort

Day 2

Back and Biceps

1) Wide Grip Lat Pull Downs: 4 x 15
2) Underhand Close Grip Lat Pull Down: 4 x 15
3) Behind the Neck Lat Pull Down: 4 x 15
4) Seated Cable Rows: 3 x 15-20, Drop Set on the last set
5) Two Handed Bent Over DB Rows: 4 x 15-20
6) DB Pullovers: 4 x 20
7) Pull Ups: 3 x Max Effort
8) Barbell Curls: 3 x 12-16 (Drop Sets on Each Set -20lbs), 3 x 20
9) Seated DB Incline Curls: 4 x 12-16 (Drop Sets, not alternating, -10-12lbs)
10) Preacher Curls: 10 reps / Drop weight, 20 Reps
11) High Cable Curls: 3 x 25

Day 3

Legs

1) Leg extensions: 3 x 25, 3 x 10-12
2) Close Stance Squat: 3 x 10-15
3) Wide Stance Squat: 3 x 10-15
4) Leg Press: 20 wide stance superset with 20 close stance
5) DB Straight Leg Deadlift: 4 x 15-20
6) Lying Leg Curls: 3 x 15-20, 1 x Max Effort
7) Seated Leg Curls: 4 x 10 reps, drop weight, 10 reps, drop weight, 10 reps, drop weight, 10 reps, drop weight.
8) Standing Flat Calf Raises: 4 x 10, 8, 6, 4, 2 (drop sets)
9) Standing Calf Raises from Box: 4 x 25

Day 4

Shoulders

1) Rear Delt Flys, Lateral Raises, Front Raises: 20, 20, 20 x 3
2) Behind the Neck Smith Machine Press: 5 x 15-20
3) Seated Barbell Press Drop Sets: 10 reps heavy, max reps lighter, max reps lighter still x 3
4) Seated DB Press (No Seat Back) superset with Standing Underhand Grip Barbell Press: 3 x 16-20
5) Lateral Raise Drop Sets: 10 reps, 10 reps (10lbs lighter), 10 reps (10lbs lighter) x 4-5
6) Hammer Grip Machine Front Press: 4 x 10, 8, 6, 4, 2
7) Barbell Shrugs: 5 x 10, 8, 6, 4, 2
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week27,Week28,Week29,Week30″]

Week 27

Day 1

Chest and Triceps

Day 2

Back and Biceps

Day 3

Legs

Day 4

Shoulders

Week 26

Day 1

Quads

1) Leg extensions: 3 x 25, then 3 x 10-12
2) Close Stance Squat: 3 x 10-15
3) Wide Stance Squat: 3 x 10-15
4) Leg Press 20 wide stance superset with 20 close stance
5) Hack Squat: 3 x 15-25
6) Straight Leg Deadlifts: 4 x 15-20
7) Lying Leg Curls superset with Seated Leg Curls: 3 x 15-20
8) Seated Calve Raise strip sets (Max Effort / Max weight, drop until failure) x 3

Day 2

Chest and Triceps

1) Pec Deck Flys: 3 x 25
2) Bench Press superset with DB Flys: 4 x 15-20, 2 x 5-10 (on Bench)
3) Barbell Incline Press superset with DB Incline: 4 x 12-16, 4 x 20
4) Incline DB Press: 8 Low, 8 medium, 8 high x 3 (moving the bench up one incline each time)
5) Cable Flys: 5 x 20
6) Dips: 5 x failure
7) Incline Bench EZ Bar Skull Crushers: 4 x 12-16 (Drop Sets on each set, -Xlbs)
8) DB Kick Backs: 3 x 16-20
9) Cable Rope Push Downs: 4 x 10, 8, 6, 4, 2
10) VBar Push Downs: 4 x 10 (drop set Max Effort)
11) Dips: 5 x Max Effort

Day 3

Back and Biceps

1) Wide Grip Lat Pull Downs: 4 x 15
2) Underhand Close Grip Lat Pull Down: 4 x 15
3) Behind the Neck Lat Pull Down: 4 x 15
4) Seated Cable Rows: 3 x 15-20, Drop Set on the last set
5) Two Handed Bent Over DB Rows: 4 x 15-20
6) DB Pullovers: 4 x 20
7) Pull Ups: 3 x Max Effort
8) Barbell Curls: 3 x 12-16 (Drop Sets on Each Set -20lbs), then 3 x 20
9) Seated Alternating DB Curls: 4 x 12-16 (Drop Sets, not alternating, -10-12lbs)
10) Preacher Curls: 10 reps/ Drop weight, 20 Reps
11) High Cable Curls: 3 x 25

Day 4

Shoulders

1) Rear Delt Flys, Lateral Raises, Front Raises: 20, 20, 20 x 3
2) Behind the Neck Smith Machine Press: 5 x 15-20
3) Seated DB Press Drop Sets: 10 reps heavy, max reps lighter, max reps lighter still x3
4) Seated Barbell Military Press (No Seat Back) superset with Standing Underhand Grip Barbell Press: 3 x 16-20
5) Lateral Raise Drop Sets: 10 reps, 10 reps (10lbs lighter), 10 reps (10lbs lighter) x 4-5
6) Barbell Front Raises: 10, 8, 6, 4, 2 x 4
7) Seated DB Arnold Press Burn outs: 3 x Max Effort
8) Barbell Shrugs: 5 x 10, 8, 6, 4, 2
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week25,Week26,Week27,Week28″]

Week 25

Day 1

Quads

Day 2

Chest and Triceps

Day 3

Back and Biceps

1) Wide Grip Lat Pull Downs: 4 x 15
2) Underhand Close Grip Lat Pull Down: 4 x 15
3) Behind the Neck Lat Pull Down: 4 x 15
4) Seated Cable Rows: 3 x 15-20, Drop Set on the last set
5) Two Handed Bent Over DB Rows: 4 x 15-20
6) DB Pullovers: 4 x 20
7) Pull Ups: 3 x Max Effort
8) Barbell Curls: 3 x 12-16 (Drop Sets on Each Set -20lbs), then 3 x 20
9) Seated Alternating DB Curls: 4 x 12-16 (Drop Sets, not alternating, -10-12lbs)
10) Preacher Curls: 10 reps/ Drop weight, 20 Reps
11) High Cable Curls: 3 x 25

Day 4

Shoulders

Week 24

Day 1

Back and Biceps

1) Pull ups: 4 x Max Effort
2) Barbell bent over rows: 15 reps underhand, 15 reps overhand x 4 sets
3) Bent Over DB Rows: 5 x 16-20
4) Lat pull downs: 12 reps wide grip, 12 reps close underhand x 4 sets
5) Seated rear deltoid flys: 4 x 15
6) Seated cable rows: 4 x 15
7) EZ bar curls: 3 x 15
8) DB incline bench curls: 3 x 15 each arm
9) Preacher curls: 3 x 10, then 1 x 20
10) Flat sit ups: 3 x 25-50
11) Hanging Leg raises: 3 x 20

Day 2

Chest and Triceps

1) Bench press: 4 x 12-15
2) DB incline press: 4 x 12-15
3) Decline Barbell press: 3 x 12-15
4) Smith Machine Incline: 4 x 16-20
5) Cable flys: 3 x 15-20
6) Machine chest press: 3 x 12-15
7) Dips: 4 x 15
8) Straight bar tricep cable push downs: 4 x 15
9) Single arm DB overhead extensions: 3 x 12-15 each arm

Day 3

Legs

1) Leg extensions Superset with seated leg curls: 4 x 20
2) Squat: 1 set warm up, then 4 x 12-15
3) Leg press: 4 x 15-20
4) Straight Leg Dead lift: 4 x 12-15
5) Lying Leg curls: 3 x 15
6) Walking lunges: 3 x 15 each leg
7) Standing calf raises: 5 x 10, 8, 6, 4, 2 (rest pause set)

Day 4

Shoulders

1) Behind the Neck Standing Press: 4 x 15-20
2) Upright rows: 4 x 12-15
3) Standing Military press: 4 x 12-15
4) Seated Arnold DB Press: 3 x 15
5) DB Side lateral raises superset with Plate Front raises: 4 x 15
6) Db rear deltoid flys: 3 x 15-20
7) Barbell shrugs: 4x 10, 8, 6, 4, 2
8) Weighted Oblique Crunch: 4 x 15 (each side)
9) Planks: 4 x 45-60 seconds
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week23,Week24,Week25,Week26″]

Week 23

Record your reps and weights this week.

Day 1

Back and Biceps

Day 2

Chest and Triceps

Day 3

Legs

Day 4

Shoulders

Week 22

Smash your numbers from last week as we go through the same workout!

Day 1

Back and Chest

1) Bench Press 5 x (increasing weight) 12, 10, 8, 6, 4 superset with Pull Ups: 5 x 10
2) Incline DB Press superset with DB (single hand) Rows: 4-5 x 12-16 (final set on both as a drop. -20- 25lbs)
3) Incline Smith Machine Press superset with Reverse Grip Cable (wide straight bar) Rows: 4-5 x 12-16 (final set on both as a drop -20- 25lbs)
4) Dips superset with Behind the Neck Lat pull downs: 4-5 x 12- 16
5) DB Flys superset with Seated Cable Rows: 4 x 12-16
6) Cable Flys superset with Face Pulls (w/ rope attachment): 4 x 12-16
7) DB Pullovers superset with Rear Deltoid Flys: 3 x 12-16

Day 2

Quads

1) Squat: 3 x 10, then 3 x failure
2) Leg extensions: 3 x 20, then 3×12-15
3) Leg Press: 10 x 10
4) Walking DB Lunges: 3 x 15 each leg (lighter weight is ok!)
5) Standing Barbell Calf raises from Box: 5 x 25
6) Seated Calf Raises: 5 x 16-25

Day 3

Shoulder and Arms

1) Seated Behind the neck Barbell Press (no seat back) superset with Standing underhand barbell press: 4-5 x 12-16 (Final set should be a drop set for both, 20lbs lighter)
2) Smith Machine Seated Press: 4 x 12-15
3) Upright Barbell Rows: 4 x 12 wide, 12 close
4) DB Lateral raise Hell x 4:
a) 10 top partials (light weight)
b) 10 bottom partials (heavy weight)
c) 10 full reps (middle weight, full extension required)
5) Dumbbell Shrugs: 4 x 15-20 (2 sec squeeze at the top)
6) Straight Bar Cable Curls superset with Straight Bar Cable Pushdowns: 5 x 12-16 (final set is a drop set, decrease weight)
7) Standing DB Curls superset with Lying DB Triceps Extensions: 5 x 12-16 (final set is a drop set, decrease weight)
8) Rope Cable Push downs superset with Preacher Curls: 10 partials, 10 full – 5 x 12-16

Day 4

Hamstrings and Calves

1) Lying Leg Curls superset with Seated Leg Curls: 3×20, then 3×12-15
2) Barbell RDL’s: 4 x 10-16
3) Leg Press (high and wide stance): 5 x 12-16 (final set is a drop, decrease weight)
4) Seated Single Leg Curls: 3 x 20, then 3 x 12-15
5) Smith Machine Calf Raises: 5 x 25
6) Leg Press Calf raises: 4 x 16-20
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week21,Week22,Week23,Week24″]

Week 21

Record your numbers again this week – you guessed it, we’ll try to beat it next week.

Day 1

Back and Chest

Day 2

Quads

Day 3

Shoulder and Arms

Day 4

Hamstrings and Calves

Week 20

Alright – time to up the weights from last week!

Day 1

Back and Biceps

1) Wide grip lat pull downs: 5 x 12-16
2) Underhand lat pull downs: 5 x 12-16
3) T-bar rows: 5 x 12-16 (last 2 sets with drop sets for 10 reps)
4) Single arm DB rows: (each set with drop set -20lbs for 10 reps): 4 x 12-16
5) Seated cable rows superset with rope cable pull overs: 5 x 12-16 (drop set -20-30lbs on rows for each set)
6) Standing DB curls: 4 x 12-16 (drop set for each set -10-15lbs)
7) Preacher curls: 10 partials superset with 10 full x 4 sets

Day 2

Chest and Triceps

1) Pec deck flys: 3 x 20
2) Bench press: 5 sets of 10, 8, 6, 4, 2 (increasing in weight each set), drop set for 15 for the 6th set
3) Incline DB press: 5 sets of 10, 8, 6, 4, 2 (Increasing in weight each set), drop set for 15 for the 6th set
4) Decline bench superset with dips: 4 x 15
5) Incline DB flys superset with cable flys (high to low): 5 x 20
6) Skull crushers superset with close grip bench: 4 x 12-16
7) Rope cable pull downs: 5 x 12-20

Day 3

Legs

1) Leg extensions: 3 x 20, 3 x 12
2) Close stance squat: 5 x 10-15
3) DB lunges superset with lying leg curls: 4 x 12-16
4) Leg press: 5 x 12-20
5) Seated leg curls superset with single leg extension: 4 x 12-18
6) Smith machine calf raises: 5 x 25
7) Seated calf raises: 5 x 16-20

Day 4

Shoulders

1) Smith machine behind the neck press: 4-5 x 15-20
2) Seated DB press drop sets: 12-15, 10, 10 x 3 (decrease 20lbs each time)
3) Seated barbell press superset with standing reverse grip EZ bar press: 4 x 12-15
4) Lateral drop sets: 15, 15, 15 decreasing by 5lbs each time x3
5) Upright rows superset with rear deltoid cable flys: 5 x 12-15
6) Machine press: 15 reps, drop set of 10 x 3
7) Barbell shrugs: 3 x 15-20
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week19,Week20,Week21,Week22″]

Week 19

Keep track of your weights used this week – we’ll try to top them next week.

Day 1

Back and Biceps

Day 2

Chest and Triceps

Day 3

Legs

Day 4

Shoulders

Week 18

This week’s workouts are the same but make sure you increase the weight!

Day 1

Back and Chest

1) Bench press: 5 x (increasing weight) 12, 10, 8, 6, 4 superset with hammer strength rows: 10 wide, 10 close x 5
2) Flat DB press superset with DB (two hand) rows: 4-5 x 12-16 (final set on both as a drop set -20-25lbs)
3) Incline DB press superset with reverse grip barbell rows: 4-5 x 12-16 (final set on both as a drop -20-25lbs)
4) Decline barbell press superset with hammer grip ;at pull downs: 4-5 x 12-16
5) DB flys superset with seated cable rows: 4 x 12-16
6) Cable flys superset with pull ups: 4 x 12-16
7) DB pullovers superset with rear deltoid flys: 3 x 12-16

Day 2

Quads

1) Leg extensions: 3 x 20, 3 x 12-15
2) Squat: 3 x 10, 5 x 5
3) Leg press: 4 x 12-16, 2 x 20
4) Walking barbell lunges: 3 x 15 each leg (lighter weight is ok!)
5) Standing barbell calf raises from box: 5 x 25
6) Seated calf raises: 5 x 16-25

Day 3

Shoulders

1) Seated behind the neck barbell press (no seat back) superset with standing underhand barbell press: 4-5 x 12-16 (Final set should be a drop set for both, 20lbs lighter)
2) Upright barbell rows: 4 x 12 wide, 12 close
3) DB lateral raise hell x 4
a) 10 top partials (light weight)
b) 10 bottom partials (heavy weight)
c) 10 full reps (middle weight, full extension required)
4) Barbell shrugs: 4 x 15-20 (2 sec squeeze at the top)

Arms

1) Barbell curls superset with straight bar cable pushdowns: 5 x 12-16 (final set is a drop set, decrease weight)
2) Seated DB curls superset with lying DB triceps extensions: 5 x 12-16 (final set is a drop set, decrease weight)
3) Dips (10 partials, 10 full) superset with preacher curls (12-16): 5 sets

Day 4

Hamstrings and Calves

1) Lying leg curls: 3 x 20, 3 x 12-15
2) Barbell RDLs (10 reps) superset with DB RDLs (16 reps) (lighter weight on DB): 4 sets
3) Leg press (high and wide stance): 5 x 12-16 (final set is a drop, decrease weight)
4) Seated leg curls: 3 x 20, 3 x 12-15
5) Smith machine calf raises: 5 x 25
6) Leg press calf raises: 4 x 16-20
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week17,Week18,Week19,Week20″]

Week 17

Day 1

Back and Chest

Day 2

Quads

Day 3

Shoulders

Arms

Day 4

Hamstrings and Calves

Week 16

Day 1

Back and Chest

1) Pull ups superset with bench press: 4 x 10-16
2) Incline DB press superset with T bar rows: 4 x 10-16
3) Decline bench press superset with seated cable rows: 4 x 10-16
4) DB flys for 20 reps superset with rear deltoid flys for 12-16 reps x 4 sets
5) Cable flys (high to low) for 20 reps superset with dips for 12-15 reps x 4 sets
6) Lat pull downs: 12 wide superset with 12 close x 4 sets
7) DB pullovers: 5 x 15-20

Day 2

Quads and Hamstrings

1) Leg extensions superset with seated leg curls: 4 x 15
2) Front squat: 5 x 12-15
3) Leg press: 5 x 16-20
4) Straight leg deadlift: 4 x 12-15
5) Walking lunges: 4 x 20 (each leg)
6) Seated calf raises superset with standing Smith machine calf raises: 5 x 20

Day 3

Shoulders

1) Arnold press: 4 x 15
2) Behind the neck barbell press: 4 x 15-20
3) DB lateral raises: 5 x 12-20
4) DB rear deltoid flys: 5 x 12-20
5) Barbell front raises: 3 x 15
6) Machine lateral raises (or cable): 4 x 15
7) Plate shrugs: 5 x 10, 8, 6, 4, 2

Day 4

Arms

1) Standing alternating DB curls superset with straight bar triceps push downs: 4 x 12-16
2) Incline DB partials (90 degrees) superset with skull crushers: 4 x 12-16
3) Single arm rope pull downs superset with preacher curls: 4 x 12-16
4) DB Isolation curls superset with DB triceps kick backs: 4 x 12-16
5) Dips: 5 x max effort
(Optional Calf Work)

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week15,Week16,Week17,Week18″]

Week 15

Day 1

Shoulders and Chest

1) DB bench press: 4 x 12 (Drop set after the final set for max effort. Decrease 40%)
2) Incline DB press: 4 x 12 (Drop set after the final set for max effort. Decrease 40%)
3) Decline bench press: 4 x 12-16
4) Cable flys: 5 x 20-25
5) DB lateral raises: 12 partial reps superset with 15 full reps x 4
6) Front raises: 4 x 16-20
7) Behind the neck barbell press: 5 x 12-16
8) DB Arnolds: 5 x 16-18

Day 2

Quads

1) Squat: 10 x 10
2) Leg press: 5 x 16-20
3) Walking lunges: 4 x 15 (each Leg)
4) Leg extensions: 5 x 16-20
5) Barbell flat calf raises: 5 x 16-20

Day 3

Back and Hamstrings

1) T bar rows (or barbell): 5 x 16-18
2) DB rows (2 arm): 4 x 12-16
3) Seated cable rows: 4 x 12-16
4) Lat pull downs: 12 wide grip superset with 12 underhand x 4
5) Straight leg deadlift: 5 x12- 16
6) Wide stance leg press: 5 x 20
7) Seated leg curls: 5 x 16-20

Day 4

Arms

1) Close grip bench press: 5 x 12-16
2) Cable rope overhead extension: 4 x 16-20
3) DB triceps kickbacks: 4 x 15 (each arm)
4) Dips: 5 x max effort
5) Barbell (or EZ bar) curls for 15 reps supset with DB curls for 20 x 4
6) Preacher curl partials (90 Degrees): 4 x 16
7) DB isolation curls: 4 x 10-15

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week14,Week15,Week16,Week17″]

Week 14

Day 1

Back and Chest

1) Incline bench press superset with pull ups: 4 x 12-16
2) Bench press superset with bent over barbell rows: 4 x 12-16
3) DB rows (2 hand) superset with dips: 4 x 16-20
4) Cable flys superset with lat pull downs: 4 x 16-20
5) Seated cable rows superset with flat DB flys: 4 x 16-20
6) Rear deltoid DB flys superset with machine press: 4 x 16-20

Day 2

Hamstrings and Shoulders

1) Standing barbell press: 4-5 x 12-16
2) Seated DB press: 4 x 12-16
3) Lateral raises (drop set increase weight each time): 4 x 10, 8, 6, 4, 2
4) Hammer grip DB press: 3 x 16-20
5) Lying leg curls (or seated): 5 x 16-20
6) Straight leg deadlift: 5 x 12-16
7) Wide stance leg press: 5 x 16-20
8) Seated calf raises: 5 x 25

Day 3

Arms

1) Barbell (or EZ bar) curls: 4 x 16-20
2) Standing alternating DB curl: 4 x 12-16
3) Preacher curl partials (90 Degrees) superset with full reps: 4 x 16-18
4) High cable curls: 4 x 20
5) Dips: 5 x 15
6) Overhead DB extension (two handed): 4 x 16-20
7) Cable rope pull downs: 4 x 16-20
8) Straight bar underhand pull downs: 4 x 16-20

Day 4

Quads

1) Leg extensions: 4 x 18-25
2) Squat: 10 x 10
3) Leg press: 4 x 20
4) Sumo squat (with DB’s): 4 x 15
5) Walking lunges (bodyweight if needed)
6) Smith machine calf raises: 5 x 25

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week13,Week14,Week15,Week16″]

Week 13

We are going to do things differently now. Shock the muscles by changing the splits and then force them to grow. The workouts will be longer, with more exercises and more reps.

There are a couple exercises not listed that you can feel free to add.
A simple but effective abdominal circuit is as follows:
10 hanging leg raises
50 crunches
50 Bar Twists (25 each side)
50 Sit Ups
Repeat twice up to two times a week.

DB Pullovers are a great way to end a back or chest exercise and can be added as needed. 3-4x 16-20 will work really well in this split.

The days are up to you, but this is an example. Whichever days you choose to train, follow this order. If you are extremely sore after one day, allow a day of rest. For example on Week 3 you will work quads and hamstring back to back. A rest day between those days wouldn’t hurt.

Day 1

Back< and Hamstrings/h5>
1) Pull ups: 3 x 10
2) DB rows: 4 x 16-20
3) Bent over barbell rows – close grip superset with wide grip: 4 x 12-16 (both)
4) Low cable rows with rope: 4 x 25
5) Straight leg deadlift: 5 x 12-16
6) Seated leg curl: 4 x 16-20
7) Leg press (high and wide): 4-5 x 20
8) Seated calf raises: 4 x 10, 8, 6, 4, 2

Day 2

Chest and Shoulders

1) Bench press: 10 wide grip superset with 10 medium grip x 4
2) Flat DB flys: 5 x 18-25
3) Incline barbell press: 5 x 12-16
4) Cable flys (low to high): 5 x 18-25
5) Standing barbell press: 5 x 12-16
6) Standing lateral raises 4 x 10, 8, 6, 4, 2
7) Barbell front raises superset with rear deltoid DB flys: 5 x 16
8) DB shrugs 5 x 12, 10, 8, 6, 4, 2

Day 3

Quads

1) Leg Extensions: 3 x 25
2) Squat: 10 x 10
3) Leg press: 4 x 20
4) Walking lunges (body weight if needed): 4 x 20 (each leg)
5) Leg extensions: 3 x 16-18
6) Flat foot barbell calf raises: 5 x 25

Day 4

Arms

1) Straight bar triceps extensions superset with straight bar cable curls: 5 x 16-20
2) Incline DB curls superset with lying DB extensions (or skull crushers): 4 x 12-16
3) Barbell curls superset with rope pull downs: 4 x 12-16, then 1 x 16-20
4) Preacher curls superset with dips: 4 x 16-20
5) Barbell calf raises from box: 5 x 20-30
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week12,Week13,Week14,Week15″]

Week 12

Day 1

Back and Chest

1) Bench press superset with lat pull downs: 3 x 12 (drop set after each set)
2) Bentover (or T-bar) row superset with incline bench press: 3 x 12, drop set after each set
3) DB rows (both arms) superset with decline barbell press: 3 x 12, drop set after each set
4) Hammer grip lat pulldowns superset with cable flies: 3 x 12, drop set after each set
5) Machine chest press (or Smith machine) superset with seated cable rows: 3 x 12, drop set after each set

Day 2

Legs

1) Squats: 1 set warmup, then 4 x 12-15, then 1 drop set
2) Deadlift: 3 x 12-15
3) Leg press: 4 x 8-10, then 1 drop set
4) Leg extensions superset with leg curls (seated or lying): 4 x 12-15, drop set after each set
5) Walking lunges: 3 x 20 each leg
6) Seated calf raises superset with standing barbell calf raises: 4 sets of 10,8,6,4,2 (each exercise)

Day 3

Shoulders

1) Seated DB press: 3 x 12, drop set after each set
2) DB lateral raises: 3 x 12, drop set after each set
3) Machine press: 3 x 12, drop set after each set
4) Upright barbell rows: 3 x 12, drop set after each set
5) Seated rear deltoid flies (pinky fingers up): 4 x 12-15

Day 4

Arms

1) EZ bar curls: 3 x 12, drop set after each set
2) DB incline curls: 3 x 12, drop set after each set (each arm)
3) Preacher curls: 3 x 12, drop set after each set
4) Concentration curls: 3 x 12, drop set after each set
5) Straight bar cable triceps pushdowns: 4 x 12, drop set after each set
6) Overhead rope cable extensions: 4 x 12, drop set after each set
7) DB triceps kick backs: 3 x 12, drop set after each set
8) Dips: 4 x 15 or until failure
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11,Week12,Week13,Week14″]

Week 11

After two weeks, your muscles need a change. Even slight changes can make a huge difference. We are going to perform low reps with heavier weight this week and next week, and then we’ll change it again.

Day 1

Back and Biceps

1) Pull ups: 4 x 10
2) Barbell bent over rows – 6-8 reps close grip superset with 6-8 reps wide grip: 4 sets
3) Rack pulls: 3 x 8
4) Lat pull downs – 6-8 reps wide grip, 6-8 reps close underhand: 4 sets
5) Seated rear deltoid flys: 4 x 8-10
6) Seated cable rows: 4 x 6-8

Biceps

1) EZ Bar curls: 3 x 8-10
2) DB incline bench curls: 3 x 8-10 (each arm)
3) Preacher curls: 3 x 10, then 1 set of 20

Day 2

Chest and Triceps

1) Bench press: 4 x 6-8
2) DB incline press: 4 x 6-8
3) Cable flys: 3 x 15
4) Machine chest press: 3 x 8-10

Triceps

1) Dips: 4 x 8-10
2) V-bar tricep cable push downs: 4 x 8-10
3) Single arm DB overhead extensions: 3 x 8-10 (each arm)

Day 3

Legs

1) Squat: 4 x 6-10
2) Leg extensions superset with seated leg curls: 4 x 8-10
3) Leg press: 4 x 6-10
4) Straight leg deadlift: 4 x 6-10
5) Lying leg curls: 3 x 8-10
6) Walking lunges: 3 x 15 (each leg)
7) Standing calf raises: 5x 10,8,6,4,2 (rest pause set)

Day 4

Shoulders

1) Standing military press: 4 x 6-8
2) Upright barbell rows: 4 x 6-8
3) Seated Arnold DB press: 3 x 8-10
4) DB side lateral raises superset with barbell front raises: 4 x 15
5) DB rear deltoid flys: 3 x 15-20
6) Barbell shrugs: 4 x 10,8,6,4,2
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10,Week11,Week12,Week13″]

Week 10

Day 1

Back and Chest

1) Pull ups superset with bench press: 4 x 10 for pullups, 4 x 12-15 for the bench press
2) Bent over rows superset with incline bench press: 4 x 15 , then 1 drop set
3) DB rows superset with dips: 3 x 15-20, then 1 drop set
4) Wide grip lat pull downs superset with DB flys: 4 x 12-15
5) Chest press machine superset with seated cable rows 4 x 12-15, then 1 drop set
6) Lying DB pullovers: 4 x 15-20

Day 2

Legs

1) Squats: 1 set warmup, then 4 x 12-15
2) Deadlift: 3 x 10-15
3) Leg press: 4 x 15-20, then 1 drop set
4) Leg extensions superset with leg curls (seated or lying): 4 x 15-20, then 1 drop set
5) Walking lunges: 3 x 20 each leg
6) Seated calf raises superset with standing barbell calf raises: 4 sets of 10,8,6,4,2 (each exercise)

Day 3

Shoulders

1) Seated military press: 4 x 15, then one drop set
2) DB Arnold press: 3 x 15-20, then one drop set
3) Barbell upright rows: 4 x 15, then one drop set
4) Rear deltoid cable flys: 4 x 15-20
5) DB side lateral raises superset with DB front raises (no rest, direct transition): 3 x 15, then 1 drop set
6) Machine shoulder press: 3 x 12-15, then 1 drop set

Day 4

Arms

1) EZ bar curls: 3 x 15, then one drop set
2) DB incline curls: 3 x 15, then one drop set (each arm)
3) Preacher curls: 3 x 15, then one drop set
4) Concentration curls: 3 x 10-15, then one drop set
5) Straight bar cable triceps pushdowns: 4 x 15, then one drop set
6) Overhead rope cable extensions: 4 x 15, then one drop set
7) DB triceps kick backs: 3 x 15, then one drop set
8) Dips: 4 x 15 or until failure
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9,Week10,Week11,Week12″]

Week 9

Abdominal work is not mandatory during this next 4-week phase, but can always be added as you see fit. Remember, you can strengthen and grow your abdominal muscles, but making them visible is only achievable through diet.

The next few weeks will incorporate drop sets. A drop set is done after performing your working set. Say you’re doing dumbbell incline press with 75lbs dumbbells. You will do your fifteen reps, then drop down in weight and grab a 55lbs dumbbell and do as many reps as possible. Note that drop sets performed after each exercise should be only about 10-15lbs lighter than the working weight.

Day 1

Back and Biceps

1) Pull ups superset with bent over low rope rows:4 x 10-12
2) Barbell bent over rows – 15 reps close grip superset with 15 reps wide grip: 4 sets
3) Lat pull downs – 12 reps wide grip, 12 reps close underhand: 4 sets
4) Seated rear deltoid flys: 4 x 15
5) Seated cable rows: 3 x 12-15, drop set on each set (decrease 20-30%)

Biceps

1) EZ Bar curls: 3 x 15
2) DB incline bench curls: 3 x 15
3) Preacher curls: 3 x 10, drop set on each set (decrease 20-30%)

Day 2

Chest and Triceps

1) DB Bench press: 3 x 12-15, drop set on each set (decrease by 20-30%)
2) DB incline press: 3 x 12-15, drop set on each set (decrease by 20-30%)
3) Cable flys: 3 x 15-20
4) Smith machine incline machine chest press: 3 x 12-15
5) Dips: 3 x failure

Triceps

1) Straight bar tricep cable push downs: 4 x 15
2) Single arm DB overhead extensions: 3 x 12-15 (each arm)

Day 3

Legs

1) Squat: 1 set of warm up, then 4 x 12-15
2) Leg press: 4 x 15-20
3) Straight leg deadlift: 4 x 12-15
4) Leg extensions: 3 x 12-15, drop set on each set (decease by 20-30%)
5) Lying leg curls: 3 x 12-15, drop set on each set (decease by 20-30%)
6) Walking lunges: 3 x 15 each leg
7) Standing calf raises: 5 x 10,8,6,4,2 (rest pause set)

Day 4

Shoulders

1) Standing barbell military press: 3 x 12-15, drop set on each set (decrease by 20-30%)
2) Upright rows: 4 x 12-15
3) Seated Arnold DB press: 3 x 15, drop set on each set (decrease by 20-30%)
4) DB side lateral raises superset with barbell front raises: 4 x 15
5) Db rear deltoid flys: 3 x 15-20
6) Dumbbell shrugs: 4 x 10,8,6,4,2
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8,Week9,Week10,Week11″]

Week 8

Day 1

Back and Biceps

1) Bent over low rope rows for 15 superset with pull ups for 10-12 x 4 sets
2) Barbell (or T-bar) rows superset with standing DB rows: 4 x 12-15
3) Machine rows: 12-15 wide grip superset with 12-15 close grip for 4 sets
4) Seated cable rows: 3 x 12-15
5) Wide lat pull downs superset with reverse close grip pull downs: 4 x 12-15 each
6) Seated rear deltoid DB flys: 3 x 15-20
7) Cable pull overs: 4 x 15

Biceps

1) Straight bar cable curls: 3 x 12-15, then 1 x 20
2) Preacher curls: 3 x 12-15, then 1 x 20
3) DB Concentration curls: 3 x 12, then 1 x 20

Abs

1) Flat crunches (Add medicine ball if needed): 3 x 25-50
2) Weighted oblique crunches: 3 x 15 (each side)
3) Hanging leg raises: 3 x 15-20

Day 2

Chest and Triceps

1) Pec deck flys: 3 x 20
2) Incline bench press strip sets x 3
Begin with a 5 rep max effort, then strip 10-20lbs. Perform this for a max effort (ideally 6-10 reps). Drop another 10-20lbs and perform another max effort. Drop another 5-10lbs, and perform a max effort. Your last set should be no more than 135lbs. Repeat this 3 times.
3) DB bench press: 4 x 12-15
4) Cable flys (high to low): 4 x 20-25
5) Dips: 4 x 15-20
6) Dumbbell pullovers with press: 4 x 15-20

Triceps

1) Rope pull downs 3 x 12-15, then 1 x 20
2) Overhead DB extension (two hand): 3 x 12-15, then 1 x 20
3) Straight bar push down: 3 x 12-15, then 1 x 20

Day 3

Legs

1) Leg extension superset with seated leg curls: 3 x 15, then 1 x 20
2) Squat: 4 x 12-15, then 1 x 20
3) Leg press: 3 strip sets
Begin with a 5 rep max effort, then strip 10-20lbs. Perform this for a max effort (ideally 6-10 reps). Drop another 10-20lbs and perform another max effort. Drop another 5-10lbs, and perform a max effort. Your last set should be no more than 135lbs. Repeat this 3 times.
4) Straight leg deadlift: 3 x 15, then 1 x 20
5) Single leg extensions: 3 x 15
6) Lying leg curls: 3 x 15
7) Walking lunges: 3 x 15 (each leg)
8) Standing barbell calf raises: 5 x 10,8,6,4,2

Day 4

Shoulders

1) Seated barbell ministry press: 2 warm up sets, then 3 x 12
2) DB military press: 3 x 15, then 3 x drop sets to failure
Example: Do 3 x 15 increasing by 5lbs each set. For the drop set, increase by 5lbs again, perform as many reps as possible, then drop 10lbs. Perform as many reps as possible, then drop 10lbs again. Perform as many reps as possible, then drop 10lbs again.
3) Upright rows – 10 wide grip superset with 10 close grip: 4 sets
4) Rear deltoid rows superset with rear deltoid cable flies: 4 x 12-15
5) DB side lateral raises: 3 x 10-15, then 2 sets of 5 half reps
6) Barbell front raises: 4 x 10-15
6) Barbell (or Smith machine) shrugs: 4 x 10,8,6,4,2

Abs

1) Decline sit ups: 4 x 15-20 (Add weight as needed)
2) Planks: 4 x 45-60 seconds
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7,Week8,Week9,Week10″]

Week 7

Week 7 and 8 are meant to test you. Drop sets, strip sets, and other methods of muscular torture will be incorporated.

Day 1

Back and Biceps

1) Bent over low rope rows for 15 superset with pull ups for 10-12 x 4 sets
2) Barbell (or T-bar) rows superset with DB rows: 4 x 12-15 (12-15 each arm for rows)
3) Machine rows: 12-15 wide grip superset with 12-15 close grip for 4 sets
4) Seated cable rows: 3 x 12-15
5) Wide lat pull downs superset with reverse close grip pull downs: 4 x 12-15 each
6) Seated rear deltoid DB flys: 3 x 15-20
7) Cable pull overs: 4 x 15

Biceps

1) Straight bar cable curls: 3 x 12-15, then 1 x 20
2) Preacher curls: 3 x 12-15, then 1 x 20
3) DB Concentration curls: 3 x 12, then 1 x 20

Abs

1) Flat crunches (Add medicine ball if needed): 3 x 25-50
2) Weighted oblique crunches: 3 x 15 (each side)
3) Hanging leg raises: 3 x 15-20

Day 2

Chest and Triceps

1) Pec deck flys: 3 x 20
2) Bench press strip sets x 3
Begin with a 5 rep max effort, then strip 10-20lbs. Perform this for a max effort (ideally 6-10 reps). Drop another 10-20lbs and perform another max effort. Drop another 5-10lbs, and perform a max effort. Your last set should be no more than 135lbs. Repeat this 3 times.
3) DB incline press: 4 x 12-15
4) Cable flys (high to low): 4 x 20-25
5) Dips: 4 x 15-20
6) Dumbbell pullovers with press: 4 x 15-20

Triceps

1) Rope pull downs 3 x 12-15, then 1 x 20
2) Overhead DB extension (two hand): 3 x 12-15, then 1 x 20
3) Straight bar push down: 3 x 12-15, then 1 x 20

Day 3

Legs

1) Leg extension superset with seated leg curls: 3 x 15
2) Squat: 4 x 12-15
3) Leg press: 3 strip sets
Begin with a 5 rep max effort, then strip 10-20lbs. Perform this for a max effort (ideally 6-10 reps). Drop another 10-20lbs and perform another max effort. Drop another 5-10lbs, and perform a max effort. Your last set should be no more than 135lbs. Repeat this 3 times.
4) Straight leg deadlift: 3 x 15
5) Single leg extensions: 3 x 15
6) Lying leg curls: 3 x 15
7) Walking lunges: 3 x 15 (each leg)
8) Standing barbell calf raises: 5 x 10,8,6,4,2

Day 4

Shoulders

Abs

1) Decline sit ups: 4 x 15-20 (Add weight as needed)
2) Planks: 4 x 45-60 seconds
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6,Week7,Week8,Week9″]

Week 6

Day 1

Back and Chest

1) Pull ups superset with barbell bench press: 4 x 10 for pullups, 4 x 12-15 for the bench press, then one set of 5 for each
2) Bent over rows superset with incline DB bench press: 4 x 12-15 (each) , then 1 x 5 (each)
3) DB rows superset with dips: 3 x 12-15 for rows, then 1 set of 5, 3 x Max Effort for dips
4) Wide grip lat pull downs superset with cable flys: 4 x 12-15
5) Chest press machine superset with seated cable rows 4 x 12-15, then a set of 5
6) Lying DB pullovers: 4 x 12-15

Day 2

Legs

1) Squats: 1 set warmup, then 4 x 12-15, then one set of 6-8
2) Straight leg deadlift: 3 x 12-15, then one set of 6-8
3) Leg press: 4 x 12-15, then one set of 6-8
4) Leg extensions superset with leg curls (seated or lying): 4 x 12-15
5) Walking lunges: 3 x 20 each leg
6) Seated calf raises superset with standing barbell calf raises: 4 sets of 10, 8, 6, 4, 2 (each exercise)

Abs

1) Decline sit-ups: 4 x 20-25
2) Hanging leg raises: 4 x 15-20

Day 3

Shoulders

1) Seated military press: 4 x 12-15, then one set of 5
2) Seated DB press: 3 x 12-15, then one set of 5
3) Upright Smith machine rows: 4 x 12-15, then one set of 5
4) Rear deltoid cable flys: 4 x 12-15
5) DB side lateral raises superset with DB front raises (no rest, direct transition): 4 x 12-15
6) Machine shoulder press: 3 x 20 (or max effort)

Day 4

Arms

1) EZ bar curls: 3 x 12-15, then one set of 5
2) DB incline curls: 3 x 12-15, then one set of 5 (each arm)
3) Preacher curls: 3 x 12-15, then one set of 5
4) Concentration curls: 3 x 12-15, then one set of 5
5) Straight bar cable triceps pushdowns: 4 x 12-15, then one set of 5
6) Overhead rope cable extensions: 4 x 12-15, then one set of 5
7) DB triceps kick backs: 3 x 12-15, then one set of 5
8) Dips: 4 x 15 or until failure

Abs

1) Weighted oblique crunch: 4 x 15 (each side)
2) Hanging side-to-side leg raises: 4 x 10-15 (each side)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5,Week6,Week7,Week8″]

Week 5

For the next two weeks, we will incorporate drop sets of high reps, then drop sets of low reps.

Day 1

Back and Biceps

1) Bent over rope rows for 15 superset with pull ups for 10-12 x 4 sets
2) Barbell rows superset with DB rows: 10-15 reps for BB rows and 12-15 reps (each arm) for DB rows x 4, then 20 reps for BB rows and 20 reps each arm for DB rows
3) Machine rows: 15 wide grip superset with 15 close grip for 4 sets, then 1 x 20 each grip
4) Seated cable rows: 3 x 10, then 2 x 20
5) Wide lat pull downs superset with reverse close grip pull downs: 4 x 10 each
6) Seated rear deltoid flys: 3 x 15-20
7) Cable pull overs: 4×15

Biceps

1) EZ Bar curls: 3 x 12-15, then 1 x 20
2) Preacher curls: 3 x 12-15, then 1 x 20
3) DB Concentration curls: 3 x 12, then 1 x 20

Abs

1) Flat crunches (Add medicine ball if needed): 3 x 25-50
2) Weighted oblique crunches: 3 x 15 (each side)
3) Hanging leg raises: 3 x 15-20

Day 2

Chest and Triceps

1) Pec deck flys: 3 x 20
2) Bench press: 4 x 12-15, then 1×20
3) DB incline press: 4 x 12-15, then 1 x 20
4) Cable flys (high to low): 4 x 20-25
5) Dips: 3 x Failure
6) Dumbbell pullovers with press: 4 x 15-20

Triceps

1) Rope pull downs 3 x 12-15, then 1 x 20
2) Overhead DB extension (two hand): 3 x 12-15, then 1 x 20
3) Straight bar push down: 3 x 12-15, then 1 x 20

Day 3

Legs

1) Leg extension superset with seated leg curls: 3 x 15, then 1 x 20
2) Squat: 4 x 12-15, then 1 x 20
3) Leg press: 4 x 12-15, then 1 x 20
4) Straight leg deadlift: 3 x 15, then 1 x 20
5) Single leg extensions: 3 x 15
6) Lying leg curls: 3 x 15
7) Walking lunges: 3 x 15 (each leg)
8) Standing barbell calf raises: 5 x 10,8,6,4,2

Day 4

Shoulders

1) Upright Smith machine rows superset with front plate raises: 4 x 15
2) Seated DB press: 3 x 12-15, then 1 x 20
3) Seated Arnold press: 3 x 12-15, then 1 x 20
4) Rear deltoid rows: 4 x 12-15
5) DB front raises superset with side lateral raises: 4 x12-15 (each)
6) Barbell (or Smith machine) shrugs: 4 x 10,8,6,4,2

Abs

1) Decline sit ups: 4 x 15-20 (Add weight as needed)
2) Planks: 4 x 45-60 seconds
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4,Week5,Week6,Week7″]

Week 4

Day 1

Back and Chest

1) Pull ups superset with DB bench press: 4 x 10 for pullups, 4 x 6-8 for the bench press
2) Bent over rows superset with incline DB bench press: 4 x 6-8
3) DB rows superset with dips: 3 x 6-8 for rows, 3 x Max Effort for dips
4) Hammer grip lat pull downs superset with DB flys: 4 x 8-10
5) Chest press machine superset with seated cable rows 4 x 8-10
6) Lying DB pullovers 4 x 8-12

Day 2

Legs

1) Squats: 1 set warmup, then 4 x 8-10
2) Deadlift: 3 x 8-10
3) Leg press: 4 x 8-10
4) Leg extensions superset with leg curls (seated or lying): 4 x 8-12
5) Walking lunges: 3 x 20 each leg
6) Seated calf raises superset with standing barbell calf raises: 4 sets of 10, 8, 6, 4, 2 (each exercise)

Abs

1) Decline sit-ups: 4 x 20-25
2) Hanging leg raises: 4 x 15-20

Day 3

Shoulders

1) Seated military press: 4 x 6-8
2) DB Arnold press: 3 x 8-12
3) Upright Smith machine rows: 4 x 6-8
4) Rear deltoid cable flys: 4 x 8-12
5) DB side lateral raises superset with DB front raises (no rest, direct transition): 4 x 8-12
6) Machine shoulder press: 3 x 20 (or max effort)

Day 4

Arms

1) EZ bar curls: 3 x 8-12
2) DB incline curls: 3 x 8-12 (each arm)
3) Preacher curls: 3 x 8-10, then 1 x 25
4) Concentration curls: 3 x 6-8
5) Straight bar cable triceps pushdowns: 4 x 8-10
6) Overhead rope cable extensions: 4 x 8-10
7) DB triceps kick backs: 3 x 8-10
8) Dips: 4 x 15 or until failure

Abs

1) Weighted oblique crunch: 4 x 15 (each side)
2) Hanging side-to-side leg raises: 4 x 10-15 (each side)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3,Week4,Week5,Week6″]

Week 3

Day 1

Back and Biceps

1) Pull ups: 4 x 10
2) Barbell bent over rows: 6-8 reps underhand, 6-8 reps overhand – 4 sets
3) Lat pull downs: 6-8 reps wide grip, 6-8 reps close underhand – 4 sets
4) Seated rear deltoid flys: 4 x 8-10
5) Seated cable rows: 4 x 6-8

Biceps

1) EZ bar curls: 3 x 8-10
2) DB incline bench curls: 3 x 8-10 each arm
3) Preacher curls: 3 x 10, then 1 x 20

Abs

1) Flat crunches: 3 x Max Effort
2) Hanging leg raises: 3 x 15-25

Day 2

Chest and Triceps

1) Bench press: 4 x 6-8
2) DB incline press: 4 x 6-8
3) Decline barbell press: 3 x 6-8
4) Cable flys: 3 x 15
5) Machine chest press: 3 x 8-10

Triceps

1) Dips: 4 x 8-10
2) V-bar tricep cable push downs: 4 x 8-10
3) Single arm DB overhead extensions: 3 x 8-10 each arm

Day 3

Legs

1) Leg extensions superset with seated leg curls: 4 x 8-10
2) Squat: 1 set warm up, then 4 x 6-10
3) Leg press: 4 x 6-10
4) Straight leg deadlift: 4 x 6-10
5) Lying leg curls: 3 x 8-10
6) Walking lunges: 3 x 15 each leg
7) Standing calf raises: 5 x 10, 8, 6, 4, 2

Day 4

Shoulders

1) Upright rows 4 x 6-8
2) Standing military press: 4 x 6-8
3) Seated Arnold DB press: 3 x 8-10
4) DB side lateral raises superset with barbell front raises: 4 x 15
5) DB rear deltoid flys: 3 x 15-20
6) Barbell shrugs: 4 x 10, 8, 6, 4, 2

Abs

1) Weighted oblique crunch: 4 x 15 (each side)
2) Planks: 4 x 45-60 seconds
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2,Week3,Week4,Week5″]

Week 2

Day 1

Back and Chest

1) Pull ups superset with bench press: 4 x 10 for pullups, 4 x 10-15 for the bench press
2) Barbell bent over rows superset with incline bench press: 4 x 15
3) DB rows superset with dips: 3 x 15-20
4) Wide grip lat pull downs superset with DB flys: 4 x 12-15
5) Chest press machine superset with seated cable rows 4 x 12-15
6) Lying DB pullovers 4 x 15-20

Day 2

Legs

1) Squats: 1 set warmup, then 4 x 12-15
2) Deadlift: 3 x 10-15
3) Leg press: 4 x 15-20
4) Leg extensions superset with leg curls (seated or lying): 4 x 15-20
5) Walking lunges: 3 x 20 each leg
6) Seated calf raises superset with standing barbell calf raises: 4 sets of 10, 8, 6, 4, 2 (each exercise)

Abs

1) Flat crunches: 3 x 25-50
2) Decline bench sit ups: 3 x 25

Day 3

Shoulders

1) Seated military press: 4 x 15
2) DB Arnold press: 3 x 15-20
3) Upright Smith machine rows: 4 x 15
4) Rear deltoid cable flys: 4 x 15-20
5) DB side lateral raises superset with DB front raises (no rest, direct transition): 3 x 15
6) Machine shoulder press: 3 x 20 (or max effort)

Day 4

Arms

1) EZ bar curls: 3 x 15
2) DB incline curls: 3 x 15 (each arm)
3) Preacher curls: 3 x 10, then 2 x 20
4) Concentration curls: 3 x 10-15
5) Straight bar cable triceps pushdowns: 4 x 15
6) Overhead rope cable extensions: 4 x 15
7) DB triceps kick backs: 3 x 15
8) Dips: 4 x 15 or until failure

Abs

1) Weighted oblique crunch: 3 x 20 (each side)
2) Hyper extensions: 4 x 15-20
3) Cable twists: 4 x 15 (each side)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1,Week2,Week3,Week4″]

Week 1

Day 1

Back and Biceps

1) Pull ups: 4 x 10
2) Barbell bent over rows: 15 reps underhand, 15 reps overhand – 4 sets
3) Lat pull downs: 12 reps wide grip, 12 reps close underhand – 4 sets
4) Seated rear deltoid flys: 4 x 15
5) Seated cable rows: 4 x 15

Biceps

1) EZ bar curls: 3 x 15
2) DB incline bench curls: 3 x 15 each arm
3) Preacher curls: 3 x 10, then 1 x 20

Abs

1) Flat sit ups: 3 x 25-50
2) Hanging leg raises: 3 x 20

Day 2

Chest and Triceps

1) Bench press: 4 x 12-15
2) DB incline press: 4 x 12-15
3) Decline barbell press: 3 x 12-15
4) Cable flys: 3 x 15-20
5) Machine chest press: 3 x 12-15

Triceps

1) Dips: 4 x 15
2) Straight bar tricep cable push downs: 4 x 15
3) Single arm DB overhead extensions: 3 x 12-15 each arm

Day 3

Legs

1) Leg extensions superset with seated leg curls: 4 x 20
2) Squat: 1 set warm up, then 4 x 12-15
3) Leg press: 4 x 15-20
4) Straight leg deadlift: 4 x 12-15
5) Lying leg curls: 3 x 15
6) Walking lunges: 3 x 15 each leg
7) Standing calf raises: 5 x 10, 8, 6, 4, 2

Day 4

Shoulders

1) Upright rows 4×12-15
2) Standing military press: 4 x 12-15
3) Seated Arnold DB press: 3 x 15
4) DB side lateral raises superset with barbell front raises: 4 x 15
5) DB rear deltoid flys: 3 x 15-20
6) Barbell shrugs: 4 x 10, 8, 6, 4, 2

Abs

1) Weighted oblique crunch: 4 x 15 (each side)
2) Planks: 4 x 45-60 seconds
[/memb_has_any_tag]