Bronze Level MashJacked Mass Gain 6-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=”Week34,Week35,Week36,Week37″]

Week 34

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

1) Pec Deck 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) Machine Chest Press: 10 reps, 8 negatives 3 x
5) Cable Flys: 5 x 20
6) Dips: 5 x failure

Day 2

Back

1) Wide Grip Lat Pull Downs superset with Underhand Close Grip Lat Pull Down superset with Behind the Neck Lat Pull Down: 4 x 15 (each)
2) Single Hand DB Rows: 4 x 15-20
3) Barbell Rows: 15 Wide superset with 15 Close: x 3
4) Seated Cable Rows: 3 x 15-20, Drop Set on the last set
5) Wide Barbell Rear Deltoid Rows: 4 5 x 16-20
6) DB Pullovers: 4 x 20
7) Pull Ups: 3 x Max Effort

Day 3

Quads

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) Hack Squat: 3 x 15-25
6) Seated Calve raise strip sets: (Max Effort/ Max weight, drop until failure) x 3

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) 4-5x
6) Hammer Grip Machine Front Press: 4 x 10, 8, 6, 4, 2
7) Barbell Shrugs: 5 x 10, 8, 6, 4, 2

Day 5

Hamstrings

1) DB Straight Leg Deadlift: 4 x 15-20
2) Lying Leg Curls: 3 x 15-20, 1 x Max Effort
3) Barbell Straight Leg Deadlifts: 4 x 10-12
4) Wide Stance Leg Press: 3 x 20-25
5) Seated Leg Curls: 4 x 10 reps, drop weight, 10 reps, drop weight, 10 reps, drop weight, 10 reps, drop weight.
6) Seated Calf Raises: 4 x 10, 8, 6, 4, 2 (drop sets)
7) Standing Calf Raises from Box: 4 x 25

Day 6

Arms

1) Triceps straight bar pushdowns superset with Straight Bar Cable Curls: 3 x 12-16 (drop set on both on the last set)
2) Incline Bench DB Triceps Extension superset with Seated Incline DB Curls: 3 x 12-16
3) DB (1 hand) Overhead Ext. superset with EZ Bar Curls: 3 x 12-16, Drop Each Set
4) Triceps Cable Rope Pull Downs superset with Preacher Curls: 3 x 12-16, 2 x 20-25
5) Dips superset with Underhand pull ups (chin ups): 3 x Max Effort
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week33,Week34,Week35,Week36″]

Week 33

Day 1

Chest

Day 2

Back

Day 3

Quads

Day 4

Shoulders

Day 5

Hamstrings

Day 6

Arms

Week 32

Alright, make sure and beat your numbers from last week!

Day 1

Legs

1) Leg extensions: 3 x 10, 8, 6, 4, 2
2) Close Stance Squat: 3 x 15
3) Wide Stance Squat: 3 x 8-10
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: 4x 10, 8, 6, 4, 2
10) VBar Push Downs: 4x 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) Barbell Rows: 15 wide superset with 15 close x 3
5) Seated Cable RowsL 3 x 15-20, Drop Set on the last set
6) Two Handed Bent Over DB Rows: 4 x 15-20
7) DB Pullovers: 4 x 20
8) Pull Ups: 3 x Max Effort
9) Barbell Curls: 3 x 12-16 (Drop Sets on Each Set -20lbs), 3 x 20
10) Seated Alternating DB Curls: 4 x 12-16 (Drop Sets, not alternating, -10-12lbs)
11) Preacher Curls: 10 reps, Drop weight, 20 Reps
12) 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 x 3
4) Seated Barbell Military Press (No Seat Back) superset with Standing Underhand Grip Barbell Press: 3 x 16-20
5) Lateral Raise Drop SetsL 10 reps, 10 reps (10lbs lighter), 10 reps (10lbs lighter) 4-5x
6) Barbell Front Raises: 4 x 10, 8, 6, 4, 2
7) Seated DB Arnold Press Burn outs: 3 x Max Effort
8) Barbell Shrugs: 5 x 10, 8, 6, 4, 2

Day 5

Chest and Back

1) Bench Press superset with Pull Ups: 4 x 12-16
2) Incline DB Press superset with T Bar Rows: 4 x 12-16
3) Incline Machine Press superset with Bent Over DB Rows: 4 x 12-16
4) Dips superset with Wide Cable Rows: 4 x 12-20
5) Behind the Neck Lat Pull Downs superset with DB flys: 5 x 15-20
6) Cable Flys superset with Rear Deltoid flys: 4 x 20
7) DB Pull overs: 3 x 12-16

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week31,Week32,Week33,Week34″]

Week 31

Day 1

Legs

Day 2

Chest and Triceps

Day 3

Back and Biceps

Day 4

Shoulders

Day 5

Chest and Back

Week 30

Day 1

Chest

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

Day 2

Back

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) Single Hand DB Rows: 4 x15-20
5) Seated Cable Rows: 3 x 15-20, Drop Set on the last set
6) Wide Barbell Rear Deltoid Rows: 4-5 x 16-20
7) DB Pullovers: 4 x 20
8) Pull Ups: 3 x Max Effort

Day 3

Quads

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) Hack Squat: 3 x 15-25
6) Seated Calve Raise strip sets: (Max Effort/ Max weight, drop until failure) x 3

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

Day 5

Hamstrings

Day 6

Arms

1) Triceps Straight Bar Pushdowns superset with Straight Bar Cable Curls: 3 x 12-16 (drop set on both on the last set)
2) Incline Bench DB Triceps Extension superset with Seated Incline DB Curls: 3 x 12-16
3) DB (1 hand) Overhead Ext. superset with EZ Bar Curls: 3 x 12-16, Drop Each Set
4) Triceps Cable Rope Pull Downs superset with Preacher Curls: 3 x 12-16, 2 x 20-25
5) Dips superset with Underhand pull ups (chin ups): 3 x Max Effort
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week29,Week30,Week31,Week32″]

Week 29

Day 1

Chest

Day 2

Back

Day 3

Quads

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) Hack Squat: 3 x 15-25
6) Seated Calve Raise strip sets: (Max Effort/ Max weight, drop until failure) x 3

Day 4

Shoulders

Day 5

Hamstrings

Day 6

Arms

Week 28

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) Seated calf raise strip sets: (Max Effort/ Max weight, drop until failure) x 3

Day 2

Chest

1) Pec Deck Flys: 3 x 25
2) Bench Press superset with DB Flys: 4 x 15-20, then 2 x 5-10 (on Bench)
3) Barbell Incline Press (4 x 12-16) superset with DB Incline (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

Day 3

Back

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

Day 4

Hamstrings

1) DB Straight Leg Dead Lift: 4 x 15-20
2) Lying Leg Curls: 3 x 15-20, then 1 x Max Effort
3) Barbell Straight Leg Dead Lifts: 4 x 10-12
4) Seated Leg Curls: 4 x 10 reps, drop weight, 10 reps, drop weight, 10 reps, drop weight, 10 reps, drop weight.
5) Seated Calf Raises 4 x 10, 8, 6, 4, 2 (drop sets)
6) Standing Calf Raises from Box: 4 x 25

Day 5

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 x 3
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

Day 6

Biceps

1) Barbell Curls: 3 x 12-16 (Drop Sets on Each Set -20lbs), then 3 x 20
2) Seated Alternating DB Curls; 4 x 12-16 (Drop Sets, not alternating, -10-12lbs)
3) Preacher Curls; 10 reps, then Drop weight, 20 Reps
4) High Cable Curls: 3 x 25

Triceps

1) Incline Bench EZ Bar Skull Crushers: 4 x 12-16 (Drop Sets on each set, -Xlbs)
2) DB Kick Backs: 3 x 16-20
3) Cable Rope Push Downs: 4 x 10, 8, 6, 4, 2
4) VBar Push Downs: 4x 10 (drop set Max Effort)
5) Dips: 5 x MAX Effort
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week27,Week28,Week29,Week30″]

Week 27

We shake it up this week with some new variations.

Day 1

Quads

Day 2

Chest

Day 3

Back

Day 4

Hamstrings

Day 5

Shoulders

Day 6

Biceps

Triceps

Week 26

Hit it hard this week!

Day 1

Back and Abs

1) Pull ups: 4 x 10
2) Low Cable Rope Pulls: 4 x 15-20
3) Barbell bent over rows: 15 reps underhand, 15 reps overhand x 4 sets
4) DB Rows (2 hands): 4 x 16-20
5) Lat pull downs: 12 reps wide grip, 12 reps close underhand: 4 sets
6) Seated rear deltoid flys: 4 x 15
7) Seated cable rows: 4 x 15
8) Flat sit ups: 3 x 25-50
9) Hanging leg raises: 3 x 20

Day 2

Chest

1) Bench press: 4 x 12-15
2) DB incline press: 4 x 12-15
3) Smith Machine Incline Press: 4 x 12-16
4) Decline Barbell press: 3 x 12-15
5) Cable flys: 3 x 15-20
6) Dips: 3 x 12-15

Day 3

Quads and Abs

1) Leg Extensions: 5 x 15-20
2) Squat: 1x Warm up, 4 x 12-15
3) Leg Press (feet close): 4 x 15-20
4) DB Lunges: 3 x 20
5) Smith Machine Squat (Close Stance): 3 x 15
6) Seated Calf Raises superset with Standing Barbell Raises: 5 x 25-30
7) Weighted Oblique Crunch: 4 x 15 (each side)
8) Planks: 4 x 45-60 seconds

Day 4

Shoulders

1) Behind the Neck Press: 5 x 16-20
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 Barbell Front raises: 4 x 15
6) Db rear deltoid flys: 3 x 15-20
7) Barbell shrugs: 4 x 10, 8, 6, 4, 2

Day 5

Arms

1) EZ Bar curls: 4 x 15
2) Preacher Curls: 3 x 12-15, then 1 x 20
3) Incline Bench DB Curls: 4 x 15
4) Cable Straight bar biceps curls superset with Straight bar triceps push downs: 4 x 15 (each)
5) V Bar Overhead Cable Triceps Extensions: 4 x 15-20
6) Decline Bench DB Triceps Extensions: 4 x 15-20
7) Dips: 4 x 15

Day 6

Hamstrings

1) Lying Leg Curl superset with Seated Leg Curl: 4 x 15-20
2) Straight Leg Dead Lift: 4 x 12-15
3) Leg Press (Feet placed high and wide): 4 x 15-20
4) Standing Cable Leg Curl: 3 x 12-15
5) Smith Machine Calf Raises from box: 5 x 10, 8, 6, 4, 2

Shoulders

1) DB Arnold Press superset with Smith Machine Upright Rows: 4 x 12-15
2) DB Lateral Raises superset with DB Front Raises: 4 x 10-15
3) Rear Deltoid DB flys: 3 x 15
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week25,Week26,Week27,Week28″]

Week 25

Record your numbers again this week – and, you guessed it , we’ll crush those next week.

Day 1

Back and Abs

Day 2

Chest

1) Bench press: 4 x 12-15
2) DB incline press: 4 x 12-15
3) Smith Machine Incline Press: 4 x 12-16
4) Decline Barbell press: 3 x 12-15
5) Cable flys: 3 x 15-20
6) Dips: 3 x 12-15

Day 3

Quads and Abs

Day 4

Shoulders

Day 5

Arms

Day 6

Hamstrings

Shoulders

Week 24

Alright – let’s beat those numbers from last week!

Day 1

Chest

1) Pec deck flys superset with push ups: 3 x 15-20
2) Bench press: 5 x 5, then 5 x 12-15
3) Incline barbell press: 5 x 5, then 5 x 12-15
4) Dips: 5-6 x 15-25
5) DB flys: 5-6 x 16-25
6) Cable flys superset with DB pullovers: 5 x 16-25

Day 2

Quads

1) Leg extension pre-exhaust: 4-5 x 16-25
2) Front squat: 5 x 15
3) Squat: 5 x 15 (close stance)
4) Single leg press: 4 x 15-25
5) Single leg extension: 4 x 12-16
6) Barbell calf raises: 5 x 25
7) Seated calf raises: 5 x25-30

Day 3

Back

1) Lat pull downs: 12 wide, 12 underhand x 4
2) Barbell rows: 12-15 wide, 12-15 close x 4-5
3) DB rows: single arm x 10-12 superset with 2 handed x 15-20 for 4-5 sets
4) Seated cable rows: 4-5 x 15-20
5) DB pull overs: 3-4 x 15-25
6) Pull ups: 3 x max effort

Day 4

Hamstrings

1) Straight leg deadlifts (barbell): 3 x 12-16
2) Straight leg deadlifts (DB): 3 x 12-16
3) Leg press (High and Wide): 5 x 16-25
4) Seated leg curls superset with lying leg curls: 4-5 x 12-16
5) Seated calf raises: 5 x 25
6) Standing Smith machine calf raises from box: 5 x 10, 8, 6, 4, 2

Day 5

Shoulders

1) Behind the neck press: 5-6 x 15-25
2) DB Press drop sets (start heavy for max reps, drop 20lbs, do max reps, then drop 20lbs again and rep until failure) x 3
3) Standing barbell press: 4-5 x 12-16
4) Lateral raise drop sets: 10, 10, 10 x 3
5) Plate front raises: 4 x 12-15
6) Upright barbell rows: 12 close, 12 wide x 4
7) DB shrugs: 4 x 10, 8, 6, 4, 2

Day 6

Arms

1) Barbell curls superset with Barbell skull crushers 4 x 12-20
2) Overhead DB ext. superset with incline DB curls: 4 x 12-20
3) Preacher curls superset with Cable rope pull downs: 4 x 12-20
4) DB hammer curls superset with lying DB extensions: 4 x 12-20
5) Cable straight bar Curls superset with straight bar push downs: 4 x 12-20
6) Dips: Max Effort x 5

Day 7: Optional

Abs

1) Leg raises: 3 x 15-20
2) Plate oblique crunches: 3 x 20 (each side)
3) Machine crunches: 3 x 15-25
4) Kneeling cable crunches: 5-6 x Max Effort
5) Russian twists: 5 x 25 (each)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week23,Week24,Week25,Week26″]

Week 23

This workout will again be another two-week phase. So keep track of how you do this week and smash your records next week!

Perform each set until failure this week.
There are also some optional ab exercises in case you want to workout on the seventh day.

Day 1

Chest

Day 2

Quads

Day 3

Back

Day 4

Hamstrings

Day 5

Shoulders

Day 6

Arms

Day 7: Optional

Abs

Week 22

Alright – same workout: beat your numbers from last week!

Day 1

Back and Chest

1) Bench press: 5 x 10, then 1 x 15-20 superset with pull ups 5 x 10-12
2) Flat DB bench press 4×12-16 superset with barbell rows: 4 x 12-15
3) Incline barbell press: 5 sets of 12, 10, 8, 6, 4 and then 1 x 15 superset with two handed DB rows: 5 x 10-15
4) DB incline flys: 5 x 15-20 superset with rear deltoid cable flys: 5 x 15-20
5) Cable flys: 5 x 15-20 superset with seated cable rows wide grip: 5 x 15, 12, 10, 8, 6
6) Dips: 4 x 15 superset with behind the neck lat pull downs: 5 x 12-16
7) Rope attachment cable crunches: 5 x 25

Day 2

Quads

1) Leg extensions: 6 x 20, 20, 20, 15, 12, 12
2) Squat: 10 x 10 (increase by 5-10lbs each set) (Close Stance)
3) Leg press: 5 x 12-16 (Close Stance)
4) Walking lunges (light barbell or bodyweight): 20-25 each leg
5) Box barbell calf raises: 6 x 25
6) Seated calf raises 4 x 10, 8, 6, 4, 2 (drop sets)

Day 3

Shoulders

1) DB side lateral partial reps: 3 x 12
2) Standing barbell press superset with underhand standing barbell press: 4 x 12 (both)
3) Upright cable rows: 4 x 10 wide grip superset with 10 close grip
4) Behind the neck Smith Machine press: 3 x 12-15
5) DB lateral top partials: 4 x 10 superset with full reps: 4 x 10-15
6) Plate front raises: 4 x12-15
7) DB shrugs 4 x 15 reps, drop set 15 reps
8) Rear deltoid pec deck flys superset with face pulls (rear deltoid pulls): 4 x 15 (both)

Day 4

Hamstrings

1) Walking lunges: 3 x 20 each leg (bodyweight)
2) Lying single leg curls superset with seated leg curls: 4 x 20, 20, 12, 12 (both)
3) Barbell RDL’s: 4 x 12-15
4) Leg press (high and wide stance): 4 x 15-20
5) Smith Machine calf raises from box superset with seated calf raises: 5 x 20
6) Hanging leg raises: 5 x 12-15

Day 5

Back and Chest

1) Barbell bench press superset with Hammer Strength rows: 4 x 12-15
2) DB incline press superset with single arm DB rows: 4 x 12-15
3) Dips: 4 x max effort sets superset with seated cable rows (close grip): 4 x 15
4) Flat DB flys 4 x 20 superset with behind the neck wide grip pull downs: 4 x 12
5) Cable flys superset with Cable Rope Pullovers: 4 x 20
6) Pull ups: 3 sets of max effort

Day 6

Biceps and Triceps

1) Straight bar triceps push downs: 4 x 16-20
2) Lying DB triceps extensions (decline bench): 4 x 12-16
3) Cable rope extensions: 4 x 12-16
4) Vbar bar cable push downs: 4 x 8-10 (heavy), then 1 x drop set
5) Barbell curls: 4 x 12-16 (negatives on the final set)
6) Standing DB curls: 4 x 12-16
7) DB hammer curls: 3 x 10 (heavy)
8) Preacher curls: 3 x 10 partials superset with 3 x 15 full reps
9) Decline bench sit ups: 5 x 25
10) Cable rope crunches: 5 x 30
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week21,Week22,Week23,Week24″]

Week 21

We’re going to use a fair amount of supersets this week, so get ready. We’ll be doing the same workout next week, so record your numbers for this week and try to beat them later!

Day 1

Back and Chest

Day 2

Quads

Day 3

Shoulders

Day 4

Hamstrings

Day 5

Back and Chest

Day 6

Biceps and Triceps

Week 20

The workouts will be the same this week, but make sure that you are increasing the weight.

Day 1

Back and Chest

1) DB bench press: 4 x 10-15 (drop set on each set, minus 20lbs)
2) DB incline press: 4 x 10-15 (drop set on each set, minus 20lbs)
3) Dips: 5 x 15 (or max effort)
4) Incline DB flys superset with DB pull overs: 4 x 15-20
5) Cable flys: 4 x 20
6) Wide grip incline barbell press negatives: 3 x 8-10

Day 2

Quads

1) Leg extensions: 3 x 20, 3 x12
2) Close stance barbell squats: 6 x 12-15
3) DB lunges: 4 x 12 each leg
4) Leg press: 10 x 10
5) Smith machine calf raises: 5 x 25 superset with seated calf raises 5 x 15-20

Day 3

Back

1) Lat pull downs: 5 x 12-16
2) Underhand lat pull downs: 5 x 12-16
3) Seated cable rows: 5 x 12-16 (drop set on last 2 sets, minus 20-30lbs)
4) Underhand barbell rows: 4 x 12-16 (Drop set on the final set, minus 25-30lbs)
5) Two-handed DB rows: 5 x 12-16 (Drop set each set, minus 20lbs)
6) Cable rope pullovers: 4 x 15 superset with pull ups: 4 x max effort

Day 4

Hamstrings

1) Lying leg curls: 3 x 20 each superset with seated leg curls: 3x 12 each
2) DB RDLs from box: 5 x 12-16
3) Leg press high and wide stance: 5-6 x 15-20 (drop set for final set)
4) Lying single leg curls: 4 x 12-16
5) Leg press calf raises: 5 x 20-30
6) DB calf raises from box: 5 x 15-20

Day 5

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 x 3 (decreasing by 5lbs each time)
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

Day 6

Arms and Abs

1) Straight bar push downs superset with barbell curls: 4 x 12-16 (drop set on both final sets)
2) Incline DB curls superset with lying DB triceps extensions: 4 x 12-16
3) Cable rope pull downs superset with DB hammer curls: 4 x 10-12
4) Preacher curls: 10 partials superset with 10 full x 4
5) Triceps preacher machine (or skull crushers if needed): 4 x 12-16
6) Behind the back barbell forearm curls: 5 x 15
7) Seated barbell forearm curls (tops): 5 x 12-15
8) Cable rope crunches: 5 x 25
9) Leg raises superset with decline bench sit ups: 5 x 12-25

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week19,Week20,Week21,Week22″]

Week 19

Things vary a little this week. We’re also going to be doing some more ab exercises this phase.

Day 1

Back and Chest

Day 2

Quads

Day 3

Back

Day 4

Hamstrings

Day 5

Shoulders

Day 6

Arms and Abs

[/memb_has_any_tag] [memb_has_any_tag tagid=”Week18,Week19,Week20,Week21″]

Week 18

We’re going to be doing the same workout this week as last week, but make sure that you make an effort to increase the weight from what you used last week. Next week, we’ll switch up the exercises.

Day 1

Back and Chest

1) Bench press: 12, 10, 8, 6, 4 superset with pull ups for 10-12 reps x 5 sets, then one set on bench of 15-20
2) Flat DB bench press for 12-16 superset with barbell rows for 12-15 x 4 sets
3) Incline DB press: 12, 10, 8, 6, 4 superset with DB rows for 10-15 : 5 sets, then one set on incline DB press of 15 reps
4) DB incline flys for 15-20 superset with rear deltoid flys for 15-20 x 5 sets
5) Cable flys for 15-20 superset with seated cable rows for 15, 12, 10, 8, 6 x 5 sets
6) Dips for 15 superset with lat pull downs for 12-16 x 4 sets
7) Rope attachment cable crunches: 5 x 25

Day 2

Quads

1) Leg extensions: 6 x 20, 20, 20, 15, 12, 12
2) Squat: 10 x 10 (increase by 5-10lbs each set)
3) Leg press: 5 x 12-16
4) Walking lunges (light barbell or bodyweight): 20-25 each leg
5) Flat barbell calf raises: 6 x 25
6) Seated calf raises: 4 x 16-20

Day 3

Shoulders

1) DB side lateral partial reps: 3 x 12
2) Standing barbell press superset with underhand standing barbell press: 4 x 12 (both)
3) Upright rows: 10 wide grip superset with 10 close grip x 4 sets
4) Smith machine press: 3 x 12-15
5) DB lateral top partials for 10 reps superset with full reps for 10-15 reps x 4 sets
6) Incline lying barbell front raises: 4 x 12-15
(lay belly down on an inclined bench holding the barbell out front to perform the exercise)
7) DB shrugs: 4 x 15 reps, drop set 15 reps
8) Rear deltoid pec deck flys superset with face pulls (rear deltoid pulls): 4 x 15 (both)

Day 4

Hamstrings

1) Walking lunges: 3 x 20 each leg (bodyweight)
2) Single leg curls: 4 x 20, 20, 12, 12
3) Barbell RDL’s superset with DB RDL’s (lighter weight): 4 x 12-15
4) Leg press (high and wide stance): 4 x 15-20
5) Smith machine calf raises from box: 5 x 20
6) Hanging leg raises: 5 x 12-15

Day 5

Back and Chest

1) DB bench press superset with Hammer Strength rows: 4 x 12-15
2) DB incline press superset with DB rows (two hands): 4 x 12-15
3) Dips for max effort superset with seated cable rows for 15 reps x 4 sets
4) Flat DB flys for 20 reps superset with wide grip pull downs for 12 reps x 4 sets
5) Cable flys superset with cable rope pullovers: 4 x 20
6) Pull ups: max effort x 3

Day 6

Biceps and Triceps

1) V bar triceps push downs: 4 x 16-20
2) Lying DB triceps extensions: 4 x 12-16
3) Overhead rope extensions: 4 x 12-16
4) Straight bar cable push downs: 4 x 12-16, then 1 x drop set
5) Barbell curls: 4 x 12-16 (negatives on the final set)
6) Incline bench DB curls: 4 x 12-16
7) DB hammer curls: 3 x 10 (heavy)
8) Preacher curls: 10 partial reps superset with 15 full reps x 3 sets
9) Decline bench sit ups: 5 x 25
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week17,Week18,Week19,Week20″]

Week 17

This phase is different that previous phases in that you will spend 2 weeks on the same workouts. However, it is important that you make your best effort to increase weight the following week. After two weeks, the split will change.
This phase will incorporate more abdominal exercises, training them 3 times a week after or before starting the day’s workout.

Day 1

Back and Chest

Day 2

Quads

Day 3

Day 4

Hamstrings

Day 5

Back and Chest

Day 6

Biceps and Triceps

Week 16

Day 1

Back and Hamstrings

1) Rack pulls: 4-5 sets x 8-10 reps
2) Close grip bent over rows: 3 x 15 (drop set on each set, decrease by 40%)
3) Deadlift: 3 x 12-15
4) Leg press (high and wide): 4 x 15 (drop set on each, decrease by 40%)
5) Seated leg curls (or lying leg curls) 4 x 15 (drop set on each, decrease by 40%)
6) Standing flat calf raises: 4 x 10,8,6,4,2

Day 2

Triceps

1) Dips: 5 x 15-20
2) Single arm cable push downs: 4 x 20
3) Overhead DB extension (single arm): 3 x 16-20
4) Cable rope extension 3 x 15 (drop set on each, decrease by 40%)

1) EZ bar curls: 4 x 15 (drop set on each, decrease by 40%)
2) Standing DB curl (1 arm holding DB while the other in motion): 4 x 16-20
3) Preacher curl partials (full extension, but only rise to 90 degrees): 4x 15 (drop set on each, now do full range of motion, decrease by 40%)
4) High Cable Curls: 3 x 18-25

Day 3

1) Barbell bench press: 3 x 15 (drop set on each, decrease by 40%)
2) Barbell incline press: 3 x 15 (drop set on each, decrease by 40%)
3) Decline barbell press: 3 x 12-16
4) Incline DB press: 3 x 15 (drop set on each, decrease by 40%)
5) Standing DB lateral raises – 12 half reps superset with 12 full reps x 4 sets
6) Barbell (or EZ bar) front raises: 4 x 16
7) Cable rear deltoid flys: 5 x 16-20

Day 4

Quads

1) Leg extensions: 3 x 20
2) Squat: 10 x 10
3) Leg press (close stance): 5 x 16-20
4) Walking DB lunges (bodyweight if needed): 20 down, 20 back x 3
5) Single leg extensions: 3 x 15
6) Seated calf raises: 5 sets of 10, 8, 6, 4, 2

Day 5

Back

1) Pull ups: 3 x 10
2) Barbell rows (neutral to wide grip): 4 x 15 (drop set on each, decrease by 40%)
3) DB rows (single arm): 4 x 15 (drop set on each, decrease by 40%)
4) Wide grip barbell rear deltoid rows (wide grip, elbows high, lighter weight) superset with seated rear deltoid DB flys: 4 x 16-20
5) Lat pull downs: 12 wide superset with 12 underhand x 4 sets
6) Seated cable rows: 3 x 15 (drop set on each, decrease by 40%)

Day 6

Chest and Shoulders

1) Seated barbell press: 4 x 15 (drop set on each, decrease by 40%)
2) DB Arnold press: 3 x 12-16 (drop set on each, decrease by 40%)
3) Upright barbell rows: 4-5 x 16-20
4) Machine press: 3 x 15 (drop set on each, decrease by 40%)
5) Flat bench DB flys 4 x 16-18 (drop set on each, decrease by 40%)
6) Cable flys: high to low for 18-20 superset with low to high for 18-20
7) Pec deck flys: 4 x 16 (drop set on each, decrease by 40%)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week15,Week16,Week17,Week18″]

Week 15

Day 1

Back and Hamstrings

1) Rack pulls: 4-5 sets x 8-10 reps
2) Close grip bent over rows: 3 x 15 (drop set on each set, decrease by 40%)
3) Straight leg deadlift: 3 x 12-15
4) Leg press (high and wide): 4 x 15 (drop set on each, decrease by 40%)
5) Seated leg curls (or lying leg curls) 4 x 15 (drop set on each, decrease by 40%)
6) Standing flat calf raises: 4 x 10,8,6,4,2

Day 2

Triceps

1) Dips: 5 x 15-20
2) Straight bar push downs: 4 x 15 (drop set on each, decrease by 40%)
3) Bent over DB kick backs (single arm): 3 x 20
4) Cable rope extensions: 3 x 15 (drop set on each, decrease by 40%)

1) Straight barbell (or EZ bar) curls: 4 x 15 (drop set on each, decrease by 40%)
2) Incline bench seated DB curl (1 arm holding db while the other in motion): 4 x 16-20
3) Preacher curl partials (full extension, but only rise to 90 degrees): 4 x 15 (drop set on each, now do full range of motion, decrease by 40%)
4) DB isolation curls: 3 x 18-25

Day 3

1) Barbell bench press: 3 x 15 (drop set on each, decrease by 40%)
2) Barbell incline press: 3 x 15 (drop set on each, decrease by 40%)
3) Decline barbell press: 3 x 12-16
4) Incline DB press: 3×15 (drop set on each, decrease by 40%)
5) Standing DB lateral raises: 4 x 10,8,6,4,2
6) Barbell (or EZ bar) front raises: 4 x 10,8,6,4,2
7) Seated rear deltoid DB flys: 5 x 16-20

Day 4

Quads

1) Squat Pyramids: 15 reps (Choose a starting weight and go up by 20lbs each set. After 4 sets, go back down by 20lbs until you reach your starting weight.)
2) Leg press (close stance): 5 x 16-20
3) Walking DB lunges: 20 down, 20 back x 3
4) Smith machine squat (Legs far out, squat to 90 degrees): 4 x 16
5) Leg extensions: 4 x 16-20 (drop set on each, decrease by 40%)
6) Seated calf raises: 5 sets of 10,8,6,4,2

Day 5

Back

1) Pull ups: 3 x 10
2) Barbell rows (neutral to wide grip): 4 x 15 (drop set on each, decrease by 40%)
3) DB rows (single arm): 4 x 15 (drop set on each, decrease by 40%)
4) Wide grip barbell rear deltoid rows (wide grip, elbows high, lighter weight) superset with seated rear deltoid DB flys: 4 x 16-20
5) Lat pull downs: 4-5 x 12-16
6) Seated cable rows: 3 x 15 (drop set on each, decrease by 40%)

Day 6

Chest and Shoulders

1) Seated barbell press press: 4 x 15 (drop set on each, decrease by 40%)
2) Seated DB press: 3 x 12-16 (drop set on each, decrease by 40%)
3) Upright barbell rows: 4-5 x 16-20
4) Hammer grip DB Press (or DB Arnold presses): 4 x 16-20 (use lighter weight)
5) Flat bench DB flys: 4 x 16-18 (drop set on each, decrease by 40%)
6) Cable flys: high to low for 18-20 superset with low to high for 18-20
7) Pec deck flys: 4 x 16 (drop set on each, decrease by 40%)
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week14,Week15,Week16,Week17″]

Week 14

Day 1

Back and Hamstrings

1) Rack pulls: 4-5 sets x 10-12 reps
2) Close grip bent over rows: 4 x 12-16
3) Deadlift: 3 x 12-15
4) Leg press (high and wide): 4 x 16-20
5) Seated leg curls (or lying leg curls) 4-5 x 16-20
6) Hyper Extensions (weighted or bodyweight): 4 x 16-25
7) Standing flat calf raises: 5 x 25

Day 2

Triceps

1) Dips: 5 x 15-20
2) Cable rope push downs: 4-5 x 16-18
3) Bent over DB kick backs (single arm): 3 x 20
4) Overhead cable extensions: 3 x 16-20

1) Straight barbell (or EZ bar) curls: 5 x 12-16
2) Incline bench seated DB curl (1 arm holding db while the other in motion): 4 x 16-20
3) Preacher curl partials (full extension, but only rise to 90 degrees): 4 x 20
4) Cable curls (with EZ bar): 3 x 16-20

Day 3

1) Barbell bench press: wide grip for 12 reps, medium grip for 12 reps x 4 sets
2) Barbell incline press: 4 x 12-16
3) Decline barbell press: 3 x 12-16
4) Incline DB press: 3 x 12-16 (maximum stretch)
5) Standing DB lateral raises: 5 x 16-20
6) Barbell (or EZ bar) front raises: 5 x 16-20
7) Seated rear deltoid DB flys: 5 x 16-20

Day 4

Quads

1) Squat: 1 warm up set, then 4 x 12-16
2) Leg press (close stance): 5 x 16-20
3) Walking DB lunges: 20 down, 20 back x 3
4) Smith machine squat (Legs far out, squat to 90 degrees): 4 x 16
5) Leg extensions: 4-5 x 16-25
6) Seated calf raises: 5 sets of 10, 8, 6, 4, 2

Day 5

Back

1) Pull ups: 3 x 10
2) Barbell rows (neutral to wide grip): 4 x 12-16
3) Standing bent over DB Rows (both arms): 4 x 16-20
4) Wide grip barbell rear deltoid rows (wide grip, elbows high, lighter weight) superset with seated rear deltoid DB flys: 4 x 16-20
5) Lat pull downs: 4-5 x 12-16
6) Seated cable rows: 4 x 16-20

Day 6

Chest and Shoulders

1) Standing barbell press press: 1 x warm up, then 4 x 16
2) Seated DB press: 3 x 12-16
3) Upright barbell rows: 4-5 x 16-20
4) Hammer grip DB Press (or DB Arnold presses): 4 x 16-20 (use lighter weight)
5) Incline bench DB flys: 4 x 18-25
6) Cable flys: high to low for 18-20 superset with low to high for 18-20
7) Pec deck flys: 4 x 16
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week13,Week14,Week15,Week16″]

Week 13

Phase 3 is going to get weird. Let’s change things up. Let’s confuse the heck out of our muscles and let them know that we haven’t run out of tricks. Let’s remind them that they have no choice but to grow.

The goal here is to make the chest, shoulders, and arms appear as wide as possible, thus making the waist look even smaller. We will attack each muscle with new strategies.

Day 1

Back and Hamstrings

1) Rack pulls: 4-5 sets x 10-12 reps
2) Close grip bent over rows: 4 x 12-16
3) Straight leg deadlift: 3 x 12-15
4) Leg press (high and wide): 4 x 16-20
5) Seated leg curls (or lying leg curls) 4-5 x 16-20
6) Standing flat calf raises: 5 x 25

Day 2

Triceps

1) Dips: 5 x 15-20
2) Straight bar push downs: 4-5 x 16-18
3) Bent over cable kick backs (single arm): 3 x 20
4) Overhead DB extensions: 3 x 16-20 each arm

1) Straight barbell (or EZ bar) curls: 5 x 12-16
2) Standing DB curl (1 arm holding db while the other in motion): 4 x 16-20
3) Preacher curl partials (full extension, but only rise to 90 degrees): 4 x 20
4) Cable curls (with rope): 3 x 16-20

Day 3

1) Barbell bench press: wide grip for 10 reps, medium grip for 10 reps x 4 sets
2) Barbell incline press: 4 x 12-16
3) Decline barbell press: 3 x 12-16
4) Incline DB press: 3 x 12-16 (maximum stretch)
5) Standing DB lateral raises: 5 x 16-20
6) Barbell (or EZ bar) front raises: 5 x 16-20
7) Seated rear deltoid DB flys: 5 x 16-20

Day 4

Quads

Day 5

Back

1) Pull ups: 3 x 10
2) Barbell rows (neutral to wide grip): 4 x 12-16
3) DB Rows (single arm): 4 x 16-20
4) Wide grip barbell rear deltoid rows (wide grip, elbows high, lighter weight) superset with seated rear deltoid DB flys: 4 x 16-20
5) Lat pull downs: 4-5 x 12-16
6) Seated cable rows: 3 x 12, then 1 x 25

Day 6

Chest and Shoulders

1) Seated behind the neck barbell press: 1 x warm up, then 4 x 16
2) Seated DB press: 3 x 12-16
3) Upright barbell rows: 4-5 x 16-20
4) Hammer grip DB Press (or DB Arnold presses): 4 x 16-20 (use lighter weight)
5) Flat bench DB flys: 4 x 18-25
6) Cable flys: high to low for 18-20 superset with low to high for 18-20
7) Pec deck flys: 4 x 16
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week12,Week13,Week14,Week15″]

Week 12

Day 1

Quads

1) Leg extensions: 3 x 15, drop set on each set
2) Squats: 4-5 x 12-15 Pyramid Style (Work up in weight to the 3rd set. The fourth set should be the same weight as your second set, and the fifth set the same as your first.)
3) Leg press: 3 x 12-15, drop set on each set
4) Walking lunges: 3-4 x 15 each leg
5) Standing calf raises superset with seated calf raises: 4-5 x 20-30

Day 2

Back

1) Pull ups superset with low rope cable rows: 3 x 10-20
2) Bent over or T bar rows: 15 close, 15 wide x 4
3) DB rows: 3 x 15, 3 x drop set for each set
4) Rear deltoid cable flys: 4 x 12-15
5) Seated cable rows: 3 x 15, 3 x drop set for each set
6) Lat pull downs: 3 x 12-15. 3 x drop set for each set

Day 3

Chest

1) DB bench press: 3 x 15, 3 x drop set for each set
2) DB incline bench press: 3 x 15, 3 x drop set on each set
3) DB incline flys: 3 x 20
4) Cable flys: 3 x 20
5) Machine press drop sets: 3 sets of 10,8,6,4,2
6) Dips: 3-4 x 15

Day 4

Hamstrings

1) DB straight leg deadlift: 4 x 15
2) Leg press (feet high and wide): 3 x 15, drop set on each set
3) Seated leg curl: 3 x 15, drop set on each set
4) Lying leg curl: 3 x 15, drop set on each set
5) Barbell calf raises (flat foot): 4-5 x 20-30

Day 5

Shoulders

1) DB press: 3 x 12-15, 3 x drop set on each set
2) Seated side lateral raises: 3 x 12-15, 3 x drop set on each set
3) Machine press: 3 x 12-15, 3 x drop set on each set
4) Upright rows: 3 x 12-15
5) Behind the neck barbell press: 3 x 12-15
6) DB rear deltoid flys: 3 x 12-15

Day 6

Arms

1) Standing DB curls: run the rack x3
2) Straight bar cable triceps push downs: 3 x 15, 3 x drop set on each set
3) EZ bar curls: 3 x 15, 3 x drop set on each set
4) Machine dips: 3 x 15, 3 x drop set on each set
5) Preacher curls: 3 x 15, 3 x drop set on each set
6) Single arm cable rope pull downs: 3 x 15, 3 x drop set on each set
7) Dips: 3 x failure
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week11,Week12,Week13,Week14″]

Week 11

This week we will incorporate 3x drop sets. When you see 3 x drop set, it means your working set, then three more sets decreasing in weight each time, repeating until failure.

Day 1

Back

1) Pull ups superset with low rope cable rows: 4 x 10
2) Barbell bent over rows: 15 close grip superset with 15 wide grip x 4 sets
3) Standing DB rows: 3 x 12-15, 3 x drop sets
4) Seated rear deltoid flys: 4 x 15
5) Lat pull downs: 3 x 12, 3 x drop sets
6) Seated rear deltoid flys: 4 x 15
7) Seated cable rows: 3 x 15, 3 x drop sets

Day 2

Chest

1) Peck deck flys: 3 x 20
2) Bench press: 3 x 12-15, 3 x drop sets
3) DB incline press: 3 x 12-15, 3 x drop sets
4) Dips: 3 x 12-15
5) DB Incline Flys: 3 x 15-20
6) Machine chest press: 3 x 12-15, 3 x drop set

Day 3

Quads

1) Leg extensions: 4 x 15-20, 3 x drop sets
2) Squat: 1 warm up set, then 4 x 12-15
3) Leg press (feet close): 3 x 15-20, 3 x drop sets
4) Smith machine squat (close stance): 3 x 15
5) Seated calf raises / standing barbell raises: 5 x 25-30

Day 4

Shoulders

1) Upright rows: 4 x 12-15
2) Standing DB press: 3 x 12-15, 3 x drop sets
3) Hammer grip (front deltoid) machine press: 3 x 12-15, 3 x drop sets
4) DB side lateral raises: Pyramid sets: 3×10
5) Db rear deltoid flys: 3 x 15-20
6) Barbell shrugs: 4 sets of 10,8,6,4,2

Day 5

Arms

1) EZ Bar curls: 3 x 15, 3 x drop sets
2) Close grip bench press: 3 x 12-15
3) Preacher curls: 3 x 12-15, 3 x drop sets
4) Cable rope pull downs: 3 x 15, 3 x drop sets
5) Standing DB curls: 3 x 15, 3 x drop sets
6) Cable straight bar biceps curls superset with straight bar triceps push downs: 4 x 15 (each)
7) Dips: 4 x 15-failure

Day 6

Hamstrings

1) Lying leg curl superset with seated leg curl: 4 x 15-20
2) DB straight leg deadlift: 4 x 12-15, 1 drop set on each set.
3) Leg press (feet placed high and wide): 4 x 15-20, 1-drop set (decrease 20-30%)
4) Smith machine calf raises from box: 5 sets of 10,8,6,4,2

Shoulders

1) Side lateral raises: 3 sets of 10,8,6,4,2
2) Upright rows: 12 close, 12 wide x 4
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week10,Week11,Week12,Week13″]

Week 10

We’ll be utilizing drop sets again this week, so check out the explanation from Week 9. We’re also adding in Pyramids.

Pyramids are 10-12 rep based, starting at a low weight, going to a higher weight, going to a higher weight still, then down again. So, for example, 5 x Pyramids would look like this: 10 reps with 15lbs, 10 reps with 20lbs, 10 reps with 25lbs, 10 reps with 20lbs, and finally 10 reps with 15lbs.

Day 1

Quads

1) Leg extensions: 3 x 15, drop set on each set
2) Squats: 5 x 12-15 Pyramid Style (Work up in weight to the 3rd set. The fourth set should be the same weight as your second set, and the fifth set the same as your first.)
3) Leg press: 3 x 12-15, drop set on each set
4) Walking lunges: 3-4 x 15 each leg
5) Standing calf raises superset with seated calf raises: 4-5 x 20-30

Day 2

Back

1) Pull ups superset with low rope cable rows: 3 x 10-20
2) Bent over or T bar rows: 15 close, 15 wide x 4
3) DB rows: 3 x 15, 1 drop set for each set
4) Rear deltoid cable flys: 4 x 12-15
5) Seated cable rows: 3 x 15, 1 drop set for each set
6) Lat pull downs: 3 x 12-15. 1 drop set for each set

Day 3

Chest

1) DB bench press: 3 x 15, drop set for each set
2) DB incline bench press: 2 x 15, drop set on each set
3) DB incline flys: 3 x 20
4) Cable flys: 3 x 20
5) Machine press drop sets: 3 sets of 10,8,6,4,2
6) Dips: 3-4 x 15

Day 4

Hamstrings

Day 5

Shoulders

1) DB press: 3 x 12-15, drop set on each set
2) Seated side lateral raises: 3 x 12-15, drop set on each set
3) Machine press: 3 x 12-15, drop set on each set
4) Upright rows: 3 x 12-15
5) Behind the neck barbell press: 3 x 12-15
6) DB rear deltoid flys: 3 x 12-15

Day 6

Arms

1) Standing DB curls: run the rack x3
2) Straight bar cable triceps push downs: 3 x 15, drop set on each set
3) EZ bar curls: 3 x 15, drop set on each set
4) Machine dips: 3 x 15, drop set on each set
5) Preacher curls: 3 x 15, drop set on each set
6) Single arm cable rope pull downs: 3 x 15, drop set on each set
7) Dips: 3 x failure
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week9,Week10,Week11,Week12″]

Week 9

This phase of programming will be similar to the previous 8 weeks, but there will be no combo days. Each muscle will be targeted separately each week.
Abdominal work is not mandatory during this phase, but can always be added as ou 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.

Day 1

Back

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

Day 2

Chest

1) Peck deck flys: 3 x 20
2) Bench press: 4 x 12-15
3) DB incline press: 4 x 12-15, then a drop set on last set (decrease 20-30%)
4) Dips: 3 x 12-15
5) DB incline flys: 3 x 15-20
6) Machine chest press: 3 x 12-15, then 1 drop set (decrease 20-30%)

Day 3

Quads

1) Leg extensions: 4 x 15-20, then 1 drop set (decrease 20-30%)
2) Squat: 1 x Warm up set, then 4 x 12-15
3) Leg press (feet close): 4 x 15-20, then 1 drop set (decrease 20-30%)
4) Smith machine squat (close stance): 3 x 15
5) Seated calf raises / standing barbell raises: 5 x 25-30

Day 4

Shoulders

1) Upright rows: 4 x 12-15
2) Standing DB press: 4 x 12-15, then 1 drop set (decrease 20-30%)
3) Hammer grip (front deltoid) machine press: 3 x 12-15, then 1 drop set (decrease 20-30%)
4) DB side lateral raises: 3 x 12-15, then 1 drop set (decrease 20-30%)
5) DB rear deltoid flys: 3 x 15-20
6) Barbell shrugs: 4 x 10,8,6,4,2

Day 5

Arms

1) EZ bar curls: 4 x 15, then 1 drop set (decrease 20-30%)
2) Close grip bench press: 4 x 12-15, then 1 drop set (decrease 20-30%)
3) Preacher curls: 3 x 12-15, then 1 drop set (decrease 20-30%)
4) Cable rope pull downs: 3 x 15, then 1 drop set (decrease 20-30%)
5) Standing DB curls: 4 x 15
6) Cable straight bar biceps curls superset with straight bar triceps push downs: 4 x 15 (each)
7) Dips: 4 x 15

Day 6

Hamstrings

1) Lying leg curl superset with seated leg curl: 4 x 15-20
2) DB straight leg deadlift: 4 x 12-15
3) Leg press (feet placed high and wide): 4 x 15-20, then 1 drop set (decrease 20-30%)
4) Smith machine calf raises from box: 5 sets of 10,8,6,4,2

Shoulders

1) Side lateral raises: 3 sets of 10,8,6,4,2
2) Upright rows: 12 close, 12 wide x 4
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week8,Week9,Week10,Week11″]

Week 8

Day 1

Back

1) Bent over low rope rows for 15 reps superset with pull ups for 10-12 reps: 4 sets
2) Barbell (or T-bar) rows superset with standing DB rows: 4 x 12-15
3) Machine rows: 12-15 wide-grip supersetted with 12-15 reps close-grip – 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

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

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) Smith machine incline press: 3 x 12-15
6) Dips: 4 x 15-20
7) Dumbbell pullovers with press: 4 x 15-20

Day 3

Quads

1) Leg extensions: 4 x 12-15
2) Squat: 1 Warm up set, then 3 x 12-15
3) Leg Press (feet close together) 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.
4) Smith machine squats (feet close): 4 x 15
5) Barbell lunges: 3 x 15 (each leg)
6) Seated calf raises: 4 x 10,8,6,4,2

Abs

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

Day 4

Shoulders

1) Seated behind the neck barbell press: 2 sets of warm up, then 3 x 12
2) DB Military Press: 3×15, then two rounds of 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 supersetted with 10 close-grip x 4
4) Rear deltoid rows supersetted with rear deltoid cable flys: 4 x 12-15
5) DB side lateral raises: 3 x 10-15, 2 x 5 reps using half reps
6) Barbell front raises 4 x 10-15
7) Barbell (or Smith machine) shrugs: 4 x 10,8,6,4,2

Day 5

Arms

1) EZ bar curls: 3 x 12-15
2) Preacher curls: 3 x 12-15
3) Standing DB curls: 3 x 12-15
4) Cable straight bar biceps curls superset with straight bar triceps push downs: 4 x 12-15, then 1 x 5-8 (each)
5) V-bar overhead cable triceps extensions: 4 x 12-15
6) Decline bench DB triceps extension (or skull crushers): 4 x 12-15
7) Dips: 4 x max effort (weighted if possible)

Day 6

Hamstrings

1) Lying leg curl superset with seated leg curl: 4 x 12-15
2) Straight Leg Dead Lift 4x 12-15
3) Leg press (feet placed high and wide) strip set 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.
4) Standing cable leg curl: 3 x 12-15
5) Smith machine calf raises from box: 5 sets of 10, 8, 6, 4, 2

Shoulders

1) Standing DB press superset with Smith machine upright rows: 3 x 12-15
2) DB lateral raises superset with DB front raises: 3 x 12-15
3) Rear deltoid DB flys: 3 x 12-15
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week7,Week8,Week9,Week10″]

Week 7

Day 1

Back

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

Abs

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

Day 2

Chest

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

Day 3

Quads

1) Leg extensions: 4 x 12-15
2) Squat: 1 Warm up set, then 3 x 12-15
3) Leg press (feet close): 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) Smith machine squat (close stance): 4 x 15
5) Walking DB lunges: 3 x 15 (each leg)
6) Seated calf raises: 4 x 10,8,6,4,2

Abs

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

Day 4

Shoulders

1) Seated barbell military press: 2 sets of warm up, then 3 x 12
2) DB military press: 3 x 15, then 2 rounds of 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 flys: 4 x 12-15
5) DB side lateral raises: 3 x 10-15, then 2 x 5 reps (using half reps)
6) Barbell front raises: 4 x 10-15
7) Barbell or Smith machine shrugs: 4 sets of 10,8,6,4,2

Day 5

Arms

1) EZ Bar curls: 3 x 12-15
2) Preacher curls: 3 x 12-15
3) Incline bench DB curls: 3 x 12-15
4) Cable straight bar biceps curls superset with straight bar triceps push downs: 4 x 12-15 (each), then 1 x 5-8 (each)
5) V-Bar overhead cable triceps extensions: 4 x 12-15
6) Decline bench DB triceps extension (or skull crushers): 4 x 12-15
7) Dips: 4 x Max Effort (weighted if possible)

Day 6

Hamstrings

1) Lying leg curl superset with seated leg curl: 4 x 12-15
2) Straight leg deadlift: 4 x 12-15
3) Leg press (feet placed high and wide): 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) Standing cable leg curl: 3 x 12-15
5) Smith machine calf raises from box: 5 sets of 10, 8, 6, 4, 2

Shoulders

1) Standing DB press superset with Smith machine upright rows: 3 x 12-15 (each)
2) DB lateral raises superset with DB front raises: 3 x 12-15 (each)
3) Rear deltoid DB flys: 3 x 12-15
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week6,Week7,Week8,Week9″]

Week 6

Day 1

Back

1) Bent over low rope rows for 15 reps superset with pull ups for 10-12 reps: 4 sets
2) Barbell rows: 4 x 12-15, then 1 set of 5
3) DB rows: 4 x 12-15, then 1 set of 5 (each arm)
4) Machine rows: 12-15 wide-grip supersetted with 12-15 reps close-grip – 4 sets
5) Seated cable rows: 3 x 10, then 2 x 6-8
6) Wide lat pull downs superset with reverse close grip pull downs: 4 x 12-15 each
7) Seated rear deltoid DB flys: 3 x 15-20
8) Cable pull overs: 4 x 15

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

1) Pec deck flys: 3 x 20
2) Bench press: 4 x 12-15, then 1 x 5
3) Barbell incline press; 4 x 12-15, 1 x 5
4) Cable flys (high to low): 4 x 20-25
5) Smith machine incline press: 3 x 12-15
6) Dips: 4 x 15-20
7) Dumbbell pullovers with press: 4 x 15-20

Day 3

Quads

1) Leg extensions: 4 x 12-15, then 1 x 5-8
2) Squat: 1 Warm up set, then 3 x 12-15, then 1×5-8
3) Leg press (feet close together): 4 x 15, then 1 x 5-8
4) Smith machine squats (feet close): 4 x 15
5) Walking DB lunges: 3 x 15 (each leg)
6) Seated calf raises: 4 x 10,8,6,4,2

Abs

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

Day 4

Shoulders

1) Upright Smith machine rows superset with front plate raises: 3 x 15, then 1 x 20 (each)
2) Seated barbell press; 3 x 12-15, then 1 x 5
3) Seated DB press: 3 x 12-15, then 1 x 5
4) Rear deltoid cable rows: 4 x 12-15
5) DB front raises superset with side lateral raises: 4 x 12-15 (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

Day 5

Arms

1) EZ bar curls: 3 x 12-15, then 1 x 5-8
2) Preacher curls: 3 x 12-15, then 2 x 5-8
3) Incline bench DB curls: 3 x 12-15, then 1 set of hammer grip for 5-8 reps
4) Cable straight bar biceps curls superset with straight bar triceps push downs: 4 x 12-15, then 1 x 5-8 (each)
5) V-bar overhead cable triceps extensions: 4 x 12-15, then 1 x 5-8
6) Decline bench DB triceps extension (or skull crushers): 4 x 12-15, then 1 x 5-8
7) Dips: 4 x max effort

Day 6

Hamstrings

1) Lying leg curl superset with seated leg curl: 4 x 12-15, then 1 x 5-8
2) Straight leg dead lift 4 x 12-15, then 1 x 5-8
3) Leg press (feet placed high and wide): 4 x 12-15, 1 x 5-8
4) Standing cable leg curl: 3 x 12-15, then 1 x 5-8
5) Smith machine calf raises from box: 5 sets of 10, 8, 6, 4, 2

Shoulders

1) Standing barbell press superset with Smith machine upright rows: 3 x 12-15 1×5-8
2) DB lateral raises superset with DB front raises: 3 x 12-15, then 1 x 5-8
3) Rear deltoid DB flys: 3 x 12-15, then 1 x 5-8
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week5,Week6,Week7,Week8″]

Week 5

Back to higher reps – but incorporating new exercises and new techniques!

This is the where your muscles will be tortured! We will incorporate drop sets, negatives, and strip sets for the duration of this program cycle.

Day 1

Back

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

Abs

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

Day 2

Chest

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

Day 3

Quads

1) Leg extensions: 4 x 20, then 1 x Maximum Reps
2) Squat: 1 Warm up set, then 3 x 12-15, then 1×20
3) Leg press (feet close): 4 x 15, then 1 x 25 (or max effort)
4) Smith machine squat (close stance): 3 x 15, then 1 x 20
5) Walking DB lunges: 3 x 15 (each leg)
6) Seated calf raises: 4 x 10,8,6,4,2

Abs

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

Day 4

Shoulders

1) Upright Smith machine rows superset with front plate raises: 3 x 15, then 1 x 20
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 x 12-15 (each)
6) Barbell (or Smith machine) shrugs: 4 sets of 8-10

Abs

1) Decline sit-ups: 4 x 15-20 (add weight as needed)
2) Planks: 4 x 45-60 seconds

Day 5

Arms

1) EZ Bar curls: 3 x 12-15, then 1 x 20
2) Preacher curls: 3 x 12-15, then 2 x 20
3) Incline bench DB curls: 3 x 12-15, then 1 x 20
4) Cable straight bar biceps curls superset with straight bar triceps push downs: 4 x 12-15 (each), then 1 x 20 (each)
5) V-Bar overhead cable triceps extensions: 4 x 12-15, then 1 x 20
6) Decline bench DB triceps extension (or skull crushers): 4 x 12-15, then 1 x 20
7) Dips: 4 x Max Effort

Day 6

Hamstrings

1) Lying leg curl superset with seated leg curl: 4 x 12-15, then 1 x 20
2) Straight leg deadlift: 4 x 12-15, then 1 x 20
3) Leg press (feet placed high and wide): 4 x 12-15, then 1 x 20
4) Standing cable leg curl: 3 x 12-15, then 1 x 20
5) Smith machine calf raises from box: 5 sets of 10, 8, 6, 4, 2

Shoulders

1) Standing barbell press superset with Smith machine upright rows: 3 x 12-15 (each), then 1 x 20 (each)
2) DB lateral raises superset with DB front raises: 3 x 12-15 (each), then 1 x 20 (each)
3) Rear deltoid DB flys: 3 x 12-15, then 1 x 20
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week4,Week5,Week6,Week7″]

Week 4

Day 1

Back and Chest

1) Pull ups for 10 reps superset with bench press for 6-8 reps: 4 sets
2) Bent over rows superset with incline bench press: 4 x 6-8 (both)
3) DB rows for 6-8 superset with dips for maximum effort: 3 sets
4) Hammer grip lat pulldowns superset with DB flys: 4 x 8-10 (both)
5) Chest press machine superset with seated cable rows: 4 x 8-10 (both)
6) Lying DB pullovers: 4 x 8-12

Day 2

Quads

1) Leg extensions: 5 x 8-10
2) Squat, 1 warm up set, then 4 x 6-8
3) Barbell (or DB) lunges: 4 x 6-8 (each leg)
4) Leg press (feet close together): 4 x 6-8
5) Smith machine squats (feet close): 3 x 10
6) Seated calf raises: 4 sets of 10, 8, 6, 4, 2

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 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 (both)
6) Machine shoulder press: 3 x 12-15 (or max effort)

Day 4

Arms

1) EZ bar curls: 3 x 8-12
2) DB hammer curls: 3 x 8-12 (each arm)
3) Preacher curls: 3 x 8-10
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)

Day 5

Back and Chest

1) T-bar rows superset with incline barbell press: 4 x 8-10
2) DB rows superset with DB bench press: 4 x 8-10
3) Machine chest press superset with seated cable rows: 4 x 8-10
4) Rear deltoid flys superset with cable flys: 4 x 10-12
5) Dips superset with pull ups: 3 x Max Effort for both

Day 6

Hamstrings

1) Lying leg curl superset with seated leg curl: 4 x 8-12
2) Straight leg dead lift 4 x 8-10
3) Leg press (feet placed high and wide): 4 x 8-12
4) Standing cable leg curl: 3 x 10-12
5) Smith machine calf raises from box: 5 sets of 10, 8, 6, 4, 2

Shoulders

1) Standing barbell press superset with Smith machine upright rows: 4 x 8-12
2) DB lateral raises superset with DB front raises: 4 x 8-10
3) Rear deltoid DB flys: 3 x 8-12
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3,Week4,Week5,Week6″]

Week 3

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

1) Pull ups: 4 x 10-12
2) Barbell bent over rows: 6-8 reps underhand, 6-8 reps overhand – 4 sets
3) DB rows: 4 x 6-8
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

Abs

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

Day 2

Chest

1) DB bench press: 4 x 6-8
2) Barbell 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
6) Dips: 4 x Max Effort

Day 3

Quads

1) Leg extensions: 5 x 10-12
2) Squat: 1 Warm up set, then 4 x 6-10
3) Leg press (feet close): 4 x 6-12
4) Smith machine squat (close stance): 3 x 8-12
5) Walking DB lunges: 3 x 10 (each leg)
6) Seated calf raises: 4 x 10,8,6,4,2

Abs

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

Day 4

Shoulders

1) Upright rows: 4 x 6-8
2) Standing military press: 4 x 6-8
3) Seated DB press: 3 x 8-10
4) DB side lateral raises superset with barbell front raises: 2 sets of 10 full reps, then 2 sets of maximum half-reps
5) DB rear deltoid flys: 3 x 10
6) Barbell shrugs: 4 sets of 8-10

Day 5

Arms

1) EZ Bar curls: 4 x 8-10 (cheat on the last set)
2) Preacher curls: 3 x 8-10
3) DB hammer curls: 3 x 8-10
4) Cable straight bar biceps curls superset with straight bar triceps push downs: 4 x 8-10 (each)
5) V-Bar overhead cable triceps extensions: 4 x 8-10
6) Decline bench DB triceps extension (or skull crushers): 4 x 8-10
7) Dips: 4 x Max Effort

Day 6

Hamstrings

1) Lying leg curl superset with seated leg curl: 4 x 8-20
2) Straight leg deadlift: 4 x 8-10
3) Leg press (feet placed high and wide): 4 x 8-10
4) Standing cable leg curl: 3 x 8-12
5) Smith machine calf raises from box: 5 sets of 10, 8, 6, 4, 2

Shoulders

1) Standing barbell press superset with smith machine upright rows: 4 x 8-10
2) DB lateral raises superset with DB front raises: 4 x 8-10
3) Rear deltoid DB flys: 3 x 10-12
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2,Week3,Week4,Week5″]

Week 2

Day 1

Back and Chest

1) Pull ups for 10 reps superset with bench press for 10-15 reps: 4 sets
2) Bent over rows superset with incline bench press: 4 x 15 (both)
3) DB rows superset with dips: 3 x 15-20 (both)
4) Wide grip lat pull downs superset with DB flys: 4 x 12-15 (both)
5) Chest press machine superset with seated cable rows: 4 x 12-15 (both)
6) Lying DB pullovers: 4 x 15-20

Day 2

Quads

1) Leg extensions: 5 x 15-20
2) Squat, 1 warm up set, then 4 x 12-15
3) Barbell (or DB) lunges: 4 x 12-15 (each leg)
4) Leg press (feet close together): 4 x 15-20
5) Smith machine squats (feet close): 3 x 15
6) Seated calf raises: 4 sets of 10, 8, 6, 4, 2

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 (both)
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)

Day 5

Back and Chest

1) T-bar rows superset with incline barbell press: 4 x 12-15
2) DB rows superset with DB bench press: 4 x 12-15
3) Machine chest press superset with seated cable rows: 4 x 12-15
4) Rear deltoid flys superset with cable flys: 4 x 15-20
5) Dips superset with pull ups: 3 x Max Effort for both

Day 6

Hamstrings

1) Lying leg curl superset with seated leg curl: 4 x 15-20
2) Straight leg dead lift 4 x 12-15
3) Leg press (feet placed high and wide): 4 x 15-20
4) Standing cable leg curl: 3 x 12-15
5) Smith machine calf raises from box: 5 sets of 10, 8, 6, 4, 2

Shoulders

1) Standing barbell press superset with Smith machine upright rows: 4 x 12-15
2) DB lateral raises superset with DB front raises: 4 x 10-15
3) Rear deltoid DB flys: 3 x 15
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1,Week2,Week3,Week4″]

Week 1

Day 1

Back

1) Pull ups: 4 x 10
2) Low cable rope pulls: 4 x 15-20
3) Barbell bent over rows: 15 reps underhand, 15 reps overhand – 4 sets
4) Lat pull downs: 12 reps wide grip, 12 reps close underhand – 4 sets
5) Seated rear deltoid flys: 4 x 15
6) Seated cable rows: 4 x 15

Abs

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

Day 2

Chest

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

Day 3

Quads

1) Leg extensions: 5 x 15-20
2) Squat: 1 Warm up set, then 4 x 12-15
3) Leg press (feet close): 4 x 15-20
4) Smith machine squat (close stance): 3 x 15
5) Seated calf raises superset with standing barbell raises: 5 x 25-30

Abs

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

Day 4

Shoulders

1) Upright rows: 4 x 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 sets of 10, 8, 6, 4, 2

Day 5

Arms

1) EZ Bar curls: 4 x 15
2) Preacher curls: 3 x 12-15, then 1 x 20
3) Incline bench DB curls: 4 x 15
4) Cable straight bar biceps curls superset with straight bar triceps push downs: 4 x 15 (each)
5) V-Bar overhead cable triceps extensions: 4 x 15-20
6) Decline bench DB triceps extension: 4 x 15-20
7) Dips: 4 x 15

Day 6

Hamstrings

1) Lying leg curl superset with seated leg curl: 4 x 15-20
2) Straight leg deadlift: 4 x 12-15
3) Leg press (feet placed high and wide): 4 x 15-20
4) Standing cable leg curl: 3 x 12-15
5) Smith machine calf raises from box: 5 sets of 10, 8, 6, 4, 2

Shoulders

1) DB Arnold press superset with smith machine upright rows: 4 x 12-15
2) DB lateral raises superset with DB front raises: 4 x 10-15
3) Rear deltoid DB flys: 3 x 15
[/memb_has_any_tag]