A-1 B-1 C-1

CHEST-TRICEPS LEGS BACK-BICEPS

EXERCISE SETS REPS EXERCISE SETS REPS EXERCISE SETS REPS
ALTERNATE DB PRESS 4 8 DB SQUATS 4 8 BB ROW UP GRIP 4 8
PULL OVER 4 8 JUMP SQUATS 4 8 BB ROW DOWN GRIP 4 8
BENCH PRESS 4 8 DB STEP UPS 4 8 SINGLE ARM DB ROW 4 8
PLATE SQUEEZE 4 12 SINGLE LEG SQUAT 4 8 GOOD MORNING 4 12
BAND CROSSOVERS 4 FAIL SINGLE LEG RDL 4 8 INCLINE DB CURL 4 8
DB TRICEPS KICKBACK 4 8 STIFF 4 8 HAMMER CURL 4 8
LYING BB EXTENSION 4 8 HIP BUCKS 4 15 BENT CURL 4 8
LYING DB EXTENSION 4 8 CALF ELEVATION 4 FAIL ROBOT CURL 4 8
BENCH DIPS 4 FAIL BARBBELL DEADLIFT 4 8 ROTAT CUFF TUBING 4 FAIL
TUBING CURLS 4 FAIL
D-1 A-2 B-2
SHOULDER-
FOREARM CHEST-TRICEPS LEGS
EXERCISE SETS REPS EXERCISE SETS REPS EXERCISE SETS REPS
ROT DB SHLDR PRESS 4 8 ALTERNATE DB PRESS 4 8 DB SQUATS 4 8
SHOULDER PRESS 4 8 PUSH UPS 4 FAIL JUMP SQUATS 4 8
DB LATERAL RAISES 4 8 CRUCIFIX 4 8 DB STEP UPS 4 8
BB FRONTDELT RAISE 4 8 PLATE SQUEEZE 4 12 LUNGE FW 4 8
BB REAR DELT RAISE 4 8 ISOMETRIC PUSH UP 4 FAIL LUNGE BW 4 8
SHOULDER SHRUG 4 12 DIAMOND PUSH UPS 4 FAIL SINGLE LEG RDL 4 8
BARBBELL ROLL FW 4 60 SECLYING BB EXTENSION 4 8 STIFF 4 8
BARBBELL ROLL BW 4 60 SECLYING DB EXTENSION 4 8 HIP BUCKS 4 15
DB WRIST FLEXION 4 FAIL DIPS 4 15 CALF ELEVATION 4 FAIL
BB WRIST EXTENSION 4 FAIL TRICEPS BENCHPRESS 4 8
C-2 D-2
SHOULDER-
BACK-BICEPS FOREARM
EXERCISE SETS REPS EXERCISE SETS REPS
BB ROW UP GRIP 4 12 ROT DB SHLDR PRESS 4 8
BB ROW DOWN GRIP 4 12 SHOULDER PRESS 4 8
SINGLE ARM DB ROW 4 12 LATERAL RAISES 4 8
INVERTED ROW 4 FAIL FRONTAL RAISES 4 8
BENT DB CURL 4 12 SHOULDER SHRUG 4 12
ROBOT CURL 4 12 BARBBELL ROLL FW 4 60 SEC
BARBBELL CURL 4 12 BARBBELL ROLL BW 4 60 SEC
SINGLE ARM DB CURL 4 12 DB WRIST FLEXION 4 FAIL
ROTAT CUFF TUBING 4 FAIL BB WRIST EXTENSION 4 FAIL
TUBING CURLS 4 15