Day 1- Chest & Triceps
Flat Smith Bench Press HEAVY x 5
- 1 warm up set
- 5 working sets
Incline Smith bench press x 12
- For 7 sets!
Pushups
- 1 set, 1 min Max!
French Press / Skull Crushers
- 3 sets of 12-15
Day 2 – Back & Biceps
Lat Pulldowns or Assisted Pull ups
Close Grip Cable Rows
Straight Arm Cable Pull Downs
- 4 working sets of 20 reps
Standing Barbell Curls (Triple drop set)
- Drop Set 1: 20 reps
- Drop Set 2: 15 reps
- Drop Set 2: 10 reps
Day 3 – Legs
Giant Set:
Leg Press
Weighted Lunges
Bodyweight Lunges
- 3 Working sets of 20 reps
Giant Set:
Hack Squat
Leg extensions
Lying Leg curls
- 3 working sets of 15 reps
Day 4 – Shoulders
Giant Set
Front Dumbbell Raises
Side Dumbbell Raises
Rear Dumbbell Raises
- Light Moderate weight. 3 working sets of 15 reps of each.
Giant Set
Shoulder Machine Press
Upright Rows
Single Arm Cable Side Lateral Raises
Dumbbell Shrugs
- 3 working sets Heavy 8-12 reps