Day 1: Horizontal Push/Pull

Exercise Sets Reps

A1 Bench Press * 70% of your max 5 8
A2 Barbell Row * 5 8
Incline Press 20% less than bench
B1 3 8
press
B2 Chest Supported T-Bar Row 3 8
Pec-Deck Flye or High Incline
C1 3 10-12
Dumbbell Flye
Rear Lateral on Pec-Deck or High
C2 3 10-12
Incline Bent Lateral
* Warm up then do sets.

Day 2: Legs
Exercise Sets Reps
A1 Leg Extension 5 12-15
A2 Seated Leg Curl 5 12-15
Squat * working up to a ballbuster
B 4 8
final set
Stiff Legged Deadlift working up to a
C 4 6
final heavy set
* Squat — done alone, without alternating a movement in between.

Day 3: Vertical Push/Pull

Exercise Sets Reps
Standing Press working up to a max-
A1 5 6
weight set
A2 Chin-Up add weight if you can 5 6
B1 Seated Dumbbell Press 3 8-10
B2 Lat Pulldown 3 8-10
C1 Plate Front Raise 4 10-12
C2 Straight-Arm Lat Pulldown 4 10-12

Day 4: Arms
Exercise Sets Reps
A1 Standing Barbell Curl 4 10-12
A2 Triceps Pushdown 4 10-12
Bent-Over Barbell Concentration
B1 3 10-12
Curl
B2 Leaning Triceps Extension with Rope 3 10-12
C1 Incline Dumbbell Curl 3 10-12
C2 Seated Dumbbell French Press 3 10-12