Day 1 – Chest & Triceps
“Giant Set”
- Incline Dumbbell press x 15
- +Flat bench DB press x 15
- +Flat Flys x 15
Drop Set
- Chest Press Machine x 20, x ?, x ?
- All sets to absolute failure for 2 sets
Pushups
- 1 set, 1 min Max!
Dips/ weight assisted dips machine3 sets 10-15
- 3 sets 10-15
Day 2 – Back & Bicep
Assisted pull ups/ Pull ups superset with Lat Pulldown
- 3 working sets of 10-12
Barbell Bentover Row superset with Rack Pull
- 3 working sets of 15 reps
Straight Arm Cable Pull Downs superset with Dumbbell Pullovers
- 3 working sets of 15 reps
21s
- 3 rounds of this.
Day 3 – Legs
Seated Leg Extensions superset with lying leg curls
- 3 working sets of 12 reps
Hack squat superset with bodyweight Squats (go till failure)
- 3 working sets of 12 reps each
Machine seated leg press triple drop set
- Drop set 1: 20 reps
- Drop set 2: 15 reps
- Drop set 3: 10 reps
Day 4 – Shoulders
Smith Machine Press superset with Upright Rows
- 3 working sets of 15 reps
Dumbbell Side Lateral Raises superset w/ Bentover Dumbbell Rear Lateral Raises
- 3 working sets of 15 reps
Dumbbell Shoulder Press Triple Drop Set
- Dropset 1: 20 reps
- Dropset 2: 15 reps
- Dropset 3: 10 reps