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Day 1
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Day 2
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Day 3
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Day 4
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Day 5
Chest, Shoulders, Triceps
After performing the main lift with a specific % of your 1RM, perform the following exercises with a weight that is challenging, but not too heavy. You want to be able to complete the sets and rep ranges prescribed.
Set 1: 60% of 1RM
Set 2: 65% of 1RM
Set 3: 75% of 1RM
Set 4: 75% of 1RM
Complete 4 sets of barbell flat bench press. After testing your 1 rep maximum, calculate the appropriate intensity(%) for that set.
Find a challenging weight. Focus on keeping arms, elbows, and wrists stable throughout movement. Can be performed seated or standing.
Using a straight bar, start with the bar resting atop your traps, across your shoulders, behind your neck. Leanding your head slightly forward, press upward, raising the bar until your arms are straight. Slowly bring bar back to starting position.
Start by holding two dumbbells at your side. Raise them upward with your elbows pointing out and shoulders rolling forward, similar to an upright row. This is the starting position. Rotate the dumbbells upward so that the weight is now supported by the elbow underneath it, similar to a shoulder press. Press the dumbells up, down, then rotate back to the starting position. That is one rep.
Supersets are performed back to back in sequence.
Perform one set of 10 tricep dips, then after 15 seconds of rest, perform one set of 12 tricep push-downs. After resting 60 secs, perform superset again.
For Dips, use either a bench or a Dip Frame/Machine.
For Push-Downs, use a cable machine with either the rope or bar attachment.
Lateral Raise | 8 Reps | Rest 0 Secs | ||
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Front Raise | 8 Reps | Rest 0 Secs | ||
Rear Flyes | 8 Reps | Rest 0 Secs | ||
Overhead Press | 8 Reps | Rest 60 Secs |
Perform all four exercises in sequence before resting. 8 reps of the 4 exercises makes up 1 round. Repeat 4x. Start by holding dumbbells to your side. Raise them simultaneously outward up to shoulder level, trying to keep your arms straight. After 8 reps, starting with the dumbbells at your side, raise them straight forward up to shoulder level, keeping your palms down. After 8 reps, bend forward so that your back is at a 45 degree angle. Palms down, raise the dumbbells outward. After 8 reps, stand straight up, and raise the dumbbells from shoulder level directly overhead until your arms are straight. After 8 reps, rest for 1 min.
Leg Day: Quads, Glutes, Calves
After performing the main lift with a specific % of your 1RM, perform the following exercises with a weight that is challenging, but not too heavy. You want to be able to complete the sets and rep ranges prescribed.
Set 1: 60% of 1RM
Set 2: 65% of 1RM
Set 3: 75% of 1RM
Set 4: 75% of 1RM
Complete 4 sets of barbell back squat. After testing your 1 rep maximum, calculate the appropriate intensity(%) for that set.
The bar should sit on the back of you shoulders. With feet slightly wider than shoulder width apart, squat straight down until your knees are bent 90 degrees. It's okay if your chest moves over your knees. Try not to bend your back. If you feel any akwardness or discomfort, lessen the weight.
Find a challenging weight. Place the barbell high on your shoulders, in front of your neck. The bar should rest in the nook between your deltoids and press against the front of your neck. You can place your arms straight forward, crossed in front of the bar, or bent underneath (like from a clean) for stability.
Using a leg press machine, place one foot on the platform. Make sure you are stationed close enough to the platform. Your knees should be close to flush with your chest. Try not to lock your legs completely. Be sure to complete each set for both leg.
Supersets are performed back to back in sequence.
Perform one set of 12 Calf Raises, then immediately perform one set of 12 hanging leg raises.
Calf Raises can be seated or standing up.
The leg raises can be performed on a Roman Chair or by hanging from a pullup bar. After resting 60 secs, perform superset again.
Using an ab wheel, or barbell with rolling plates, start either on your knees or standing up. Holding the wheel, slowly extend your body outward, rolling the wheel as far forward as possible, using your core muscles to stabilize. When you've gone as far as controllable, roll the wheel back toward you.
Back, Biceps
After performing the main lift with a specific % of your 1RM, perform the following exercises with a weight that is challenging, but not too heavy. You want to be able to complete the sets and rep ranges prescribed.
Set 1: 60% of 1RM
Set 2: 65% of 1RM
Set 3: 75% of 1RM
Set 4: 75% of 1RM
Complete 4 sets of weighted pullups. After testing your 1 rep maximum, calculate the appropriate intensity(%) for that set.
The best way to perform this is to use a chain belt, with plates hanging from it. If you do not have a chain belt, the lat pulldown machine is a good substitute.
Find a challenging weight. Place your knee on a bench, and leverage your weight by placing the hand of the same side on the front of the bench. While keeping your back straight, hold a dumbbell with your free hand. Pull it in a rowing motion toward your body, then release it back to a hang.
Hang inverted from a Smith Machine or Barbell Rack in a reverse pushup position. Pull your chest up to the bar then release.
Sitting on a bench at 45 degree incline or less, hold dumbbells in each hand. Alternate curling the dumbbells up and back.
Circuits are multiple exercises performed in sequence with as little rest as needed, if any.
-Standing dumbbell curls-8 reps:palms facing upward, dumbbells hanging at your side, curl the weights straight up toward your shoulder while keeping your elbows tight to the side of your body.
-Cross-Body Curl-8 reps-with dumbbells hanging at your sides, curl one dumbbell at a time at a 45 degree angle toward the pectoral muscle on the opposite side of your body.
-Pronated Curl-8 reps-using a straight bar or EZ bar, gripping the bar palms down, curl the bar toward your chest keeping your elbows tight to your sides.
After resting 60 secs, perform superset again.
Chest, Triceps
After performing the main lift with a specific % of your 1RM, perform the following exercises with a weight that is challenging, but not too heavy. You want to be able to complete the sets and rep ranges prescribed.
Perform 6 reps at a challenging weight, then immediately without rest change to a lighter set of dumbbells and complete 6 more reps. Repeat 4x.
Start with a steep incline, around 45 degrees. Perform 6 reps, reduce incline and perform 6 more reps, then reduce incline again perform 6 more reps all without any rest. Keep the same weight throughout. Should finish at flat bench.
Using a cable cross machine, position the handles in a high position. With your arms as straight as possible, facing away from the cables, bring your hands towards each other below chest level.
On a flat bench, grip the barbell narrower than shoulder width apart.
Circuits are multiple exercises performed in sequence with as little rest as needed, if any.
-Triceps Push Downs-8 Reps
-Triceps Dips-8 Reps
-Narrow/Diamond Pushups-8 Reps
After resting 60 secs, perform superset again.
Lower back, Hamstrings, Abs
After performing the main lift with a specific % of your 1RM, perform the following exercises with a weight that is challenging, but not too heavy. You want to be able to complete the sets and rep ranges prescribed.
Set 1: 60% of 1RM
Set 2: 65% of 1RM
Set 3: 75% of 1RM
Set 4: 75% of 1RM
Complete 4 sets. After testing your 1 rep maximum, calculate the appropriate intensity(%) for that set.
Start with the bar against your shins. Keep your chest up, eyes level. Use a cross grip so that the bar doesn't slip.
Keep your legs as straight as possible with a slight bend and your back straight.
Holding a barbell in the bend of your arms while they are locked in a curl position, perform 12 squats.
Try adjusting incline and weight variations to see what works best.
Using a landmine, or a barbell positioned in a stable corner, hold the bar over one of your shoulders. Perform a slight squat and explode forward, extending your arm forward and hoping a few feet forward while keeping the distance between your legs. Return to start position and switch shoulders.