THE ESSENTIALS PROGRAM - 2x WEEK (FULL BODY)

WORKING SUBSTITUTION SUBSTITUTION

WEEK 1 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
MACHINE CHEST Focus on strength here. Each week add weight or reps.
FLAT DB PRESS (HEAVY) 2-3 1 4-6 8-9 ~3 MINS WEIGHTED DIP
PRESS Keep form consistent.
MACHINE CHEST Focus on mind muscle connection with pecs. Drop the
FLAT DB PRESS (GET OFF) 0 1 8-10 9-10 ~3 MINS WEIGHTED DIP
PRESS weight back and focus on stretch and squeeze!

DB ROMANIAN 45' Maintain a neutral lower back, set your hips back, squeeze
ROMANIAN DEADLIFT 2 2 8-10 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION your hamstrings to move the weight.

MACHINE Do first set wide overhand (1.5x shoulder width), second

2-GRIP LAT PULLDOWN 1 2 10-12 9-10 ~2 MINS 2-GRIP PULL-UP
FULL BODY A

PULLDOWN set underhand (1x shoulder width)

8-10 per SMITH MACHINE

DB WALKING LUNGE 1 1 9-10 ~1.5MINS DB STEP UP Take medium strides, let your torso lean forward.
leg LUNGE
OVERHEAD CABLE Arc the dumbbells behind your head, constant tension on
DB SKULL CRUSHER 1 1 12-15 10 ~1.5MINS DB FRENCH PRESS
TRICEP EXTENSION triceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 CABLE LATERAL MACHINE LATERAL perform an additional 12-15 reps. Raise the dumbbells
DB LATERAL RAISE 1 1 10 ~1.5MINS
(dropset) RAISE RAISE "out" not "up", mind muscle connection with middle
fibers.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 STANDING CALF LEG PRESS TOE
SEATED CALF RAISE 1 1 10 ~1.5MINS perform an additional 12-15 reps. Press all the way up to
(dropset) RAISE PRESS
your toes, stretch your calves at the bottom, don't bounce.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 1 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
Focus on strength here. Each week add weight or reps.
HACK SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS MACHINE SQUAT LEG PRESS
Keep form consistent.
Drop the weight back and focus on controlling the
HACK SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS MACHINE SQUAT LEG PRESS
negative. Smooth and consistent rep tempo.

INCLINE MACHINE INCLINE SMITH

INCLINE DB PRESS 2 2 8-10 8-9 ~2 MINS Sink the dumbbells as low as you comfortably can.
PRESS MACHINE PRESS
FULL BODY B

Dropset: perform 12-15 reps, drop the weight by ~50%,

10-12
SEATED HAMSTRING CURL 1 1 10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
perform an additional 12-15 reps. Do seated if available.
(dropset)
Otherwise do. Lying Leg Curl or Nordic Ham Curl.
CHEST-SUPPORTED Squeeze your shoulder blades at the top, control the
T-BAR ROW 1 2 10-12 9-10 ~1.5MINS HELMS DB ROW
MACHINE ROW weight.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15
EZ BAR CURL 1 1 10 ~1.5MINS DB CURL CABLE EZ CURL perform an additional 12-15 reps. Arc the bar "out" not
(dropset)
"up", focus on squeezing your biceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 PLATE-WEIGHTED
CABLE CRUNCH 0 1 10 ~1.5MINS MACHINE CRUNCH perform an additional 12-15 reps. Round your back as you
(dropset) CRUNCH
crunch.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 2 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
MACHINE CHEST Focus on strength here. Each week add weight or reps.
FLAT DB PRESS (HEAVY) 2-3 1 4-6 8-9 ~3 MINS WEIGHTED DIP
PRESS Keep form consistent.
MACHINE CHEST Focus on mind muscle connection with pecs. Drop the
FLAT DB PRESS (GET OFF) 0 1 8-10 9-10 ~3 MINS WEIGHTED DIP
PRESS weight back and focus on stretch and squeeze!

1
BODY A
 DB ROMANIAN 45' Maintain a neutral lower back, set your hips back, squeeze
ROMANIAN DEADLIFT 2 2 8-10 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION your hamstrings to move the weight.

MACHINE Do first set wide overhand (1.5x shoulder width), second

2-GRIP LAT PULLDOWN 1 2 10-12 9-10 ~2 MINS 2-GRIP PULL-UP

FULL BODY A
PULLDOWN set underhand (1x shoulder width)

8-10 per SMITH MACHINE

DB WALKING LUNGE 1 1 9-10 ~1.5MINS DB STEP UP Take medium strides, let your torso lean forward.
leg LUNGE
OVERHEAD CABLE Arc the dumbbells behind your head, constant tension on
DB SKULL CRUSHER 1 1 12-15 10 ~1.5MINS DB FRENCH PRESS
TRICEP EXTENSION triceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 CABLE LATERAL MACHINE LATERAL perform an additional 12-15 reps. Raise the dumbbells
DB LATERAL RAISE 1 1 10 ~1.5MINS
(dropset) RAISE RAISE "out" not "up", mind muscle connection with middle
fibers.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 STANDING CALF LEG PRESS TOE
SEATED CALF RAISE 1 1 10 ~1.5MINS perform an additional 12-15 reps. Press all the way up to
(dropset) RAISE PRESS
your toes, stretch your calves at the bottom, don't bounce.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 2 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
Focus on strength here. Each week add weight or reps.
HACK SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS MACHINE SQUAT LEG PRESS
Keep form consistent.
Drop the weight back and focus on controlling the
HACK SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS MACHINE SQUAT LEG PRESS
negative. Smooth and consistent rep tempo.

INCLINE MACHINE INCLINE SMITH

INCLINE DB PRESS 2 2 8-10 8-9 ~2 MINS Sink the dumbbells as low as you comfortably can.
PRESS MACHINE PRESS
FULL BODY B

Dropset: perform 12-15 reps, drop the weight by ~50%,

10-12
SEATED HAMSTRING CURL 1 1 10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
perform an additional 12-15 reps. Do seated if available.
(dropset)
Otherwise do. Lying Leg Curl or Nordic Ham Curl.
CHEST-SUPPORTED Squeeze your shoulder blades at the top, control the
T-BAR ROW 1 2 10-12 9-10 ~1.5MINS HELMS DB ROW
MACHINE ROW weight.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15
EZ BAR CURL 1 1 10 ~1.5MINS DB CURL CABLE EZ CURL perform an additional 12-15 reps. Arc the bar "out" not
(dropset)
"up", focus on squeezing your biceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 PLATE-WEIGHTED
CABLE CRUNCH 0 1 10 ~1.5MINS MACHINE CRUNCH perform an additional 12-15 reps. Round your back as you
(dropset) CRUNCH
crunch.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 3 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
MACHINE CHEST Focus on strength here. Each week add weight or reps.
FLAT DB PRESS (HEAVY) 2-3 1 4-6 8-9 ~3 MINS WEIGHTED DIP
PRESS Keep form consistent.
MACHINE CHEST Focus on mind muscle connection with pecs. Drop the
FLAT DB PRESS (GET OFF) 0 1 8-10 9-10 ~3 MINS WEIGHTED DIP
PRESS weight back and focus on stretch and squeeze!

DB ROMANIAN 45' Maintain a neutral lower back, set your hips back, squeeze
ROMANIAN DEADLIFT 2 2 8-10 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION your hamstrings to move the weight.

MACHINE Do first set wide overhand (1.5x shoulder width), second

2-GRIP LAT PULLDOWN 1 2 10-12 9-10 ~2 MINS 2-GRIP PULL-UP
FULL BODY A

PULLDOWN set underhand (1x shoulder width)

8-10 per SMITH MACHINE

DB WALKING LUNGE 1 1 9-10 ~1.5MINS DB STEP UP Take medium strides, let your torso lean forward.
leg LUNGE
OVERHEAD CABLE Arc the dumbbells behind your head, constant tension on
DB SKULL CRUSHER 1 1 12-15 10 ~1.5MINS DB FRENCH PRESS
TRICEP EXTENSION triceps.

2
 FULL BODY A
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 CABLE LATERAL MACHINE LATERAL perform an additional 12-15 reps. Raise the dumbbells
DB LATERAL RAISE 1 1 10 ~1.5MINS
(dropset) RAISE RAISE "out" not "up", mind muscle connection with middle
fibers.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 STANDING CALF LEG PRESS TOE
SEATED CALF RAISE 1 1 10 ~1.5MINS perform an additional 12-15 reps. Press all the way up to
(dropset) RAISE PRESS
your toes, stretch your calves at the bottom, don't bounce.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 3 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
Focus on strength here. Each week add weight or reps.
HACK SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS MACHINE SQUAT LEG PRESS
Keep form consistent.
Drop the weight back and focus on controlling the
HACK SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS MACHINE SQUAT LEG PRESS
negative. Smooth and consistent rep tempo.

INCLINE MACHINE INCLINE SMITH

INCLINE DB PRESS 2 2 8-10 8-9 ~2 MINS Sink the dumbbells as low as you comfortably can.
PRESS MACHINE PRESS
FULL BODY B

Dropset: perform 12-15 reps, drop the weight by ~50%,

10-12
SEATED HAMSTRING CURL 1 1 10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
perform an additional 12-15 reps. Do seated if available.
(dropset)
Otherwise do. Lying Leg Curl or Nordic Ham Curl.
CHEST-SUPPORTED Squeeze your shoulder blades at the top, control the
T-BAR ROW 1 2 10-12 9-10 ~1.5MINS HELMS DB ROW
MACHINE ROW weight.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15
EZ BAR CURL 1 1 10 ~1.5MINS DB CURL CABLE EZ CURL perform an additional 12-15 reps. Arc the bar "out" not
(dropset)
"up", focus on squeezing your biceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 PLATE-WEIGHTED
CABLE CRUNCH 0 1 10 ~1.5MINS MACHINE CRUNCH perform an additional 12-15 reps. Round your back as you
(dropset) CRUNCH
crunch.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 4 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
MACHINE CHEST Focus on strength here. Each week add weight or reps.
FLAT DB PRESS (HEAVY) 2-3 1 4-6 8-9 ~3 MINS WEIGHTED DIP
PRESS Keep form consistent.
MACHINE CHEST Focus on mind muscle connection with pecs. Drop the
FLAT DB PRESS (GET OFF) 0 1 8-10 9-10 ~3 MINS WEIGHTED DIP
PRESS weight back and focus on stretch and squeeze!

DB ROMANIAN 45' Maintain a neutral lower back, set your hips back, squeeze
ROMANIAN DEADLIFT 2 2 8-10 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION your hamstrings to move the weight.

MACHINE Do first set wide overhand (1.5x shoulder width), second

2-GRIP LAT PULLDOWN 1 2 10-12 9-10 ~2 MINS 2-GRIP PULL-UP
FULL BODY A

PULLDOWN set underhand (1x shoulder width)

8-10 per SMITH MACHINE

DB WALKING LUNGE 1 1 9-10 ~1.5MINS DB STEP UP Take medium strides, let your torso lean forward.
leg LUNGE
OVERHEAD CABLE Arc the dumbbells behind your head, constant tension on
DB SKULL CRUSHER 1 1 12-15 10 ~1.5MINS DB FRENCH PRESS
TRICEP EXTENSION triceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 CABLE LATERAL MACHINE LATERAL perform an additional 12-15 reps. Raise the dumbbells
DB LATERAL RAISE 1 1 10 ~1.5MINS
(dropset) RAISE RAISE "out" not "up", mind muscle connection with middle
fibers.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 STANDING CALF LEG PRESS TOE
SEATED CALF RAISE 1 1 10 ~1.5MINS perform an additional 12-15 reps. Press all the way up to
(dropset) RAISE PRESS
your toes, stretch your calves at the bottom, don't bounce.

SUGGESTED 2-3 REST DAYS

3
 WORKING SUBSTITUTION SUBSTITUTION
WEEK 4 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
Focus on strength here. Each week add weight or reps.
HACK SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS MACHINE SQUAT LEG PRESS
Keep form consistent.
Drop the weight back and focus on controlling the
HACK SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS MACHINE SQUAT LEG PRESS
negative. Smooth and consistent rep tempo.

INCLINE MACHINE INCLINE SMITH

INCLINE DB PRESS 2 2 8-10 8-9 ~2 MINS Sink the dumbbells as low as you comfortably can.
PRESS MACHINE PRESS
FULL BODY B
Dropset: perform 12-15 reps, drop the weight by ~50%,
10-12
SEATED HAMSTRING CURL 1 1 10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
perform an additional 12-15 reps. Do seated if available.
(dropset)
Otherwise do. Lying Leg Curl or Nordic Ham Curl.
CHEST-SUPPORTED Squeeze your shoulder blades at the top, control the
T-BAR ROW 1 2 10-12 9-10 ~1.5MINS HELMS DB ROW
MACHINE ROW weight.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15
EZ BAR CURL 1 1 10 ~1.5MINS DB CURL CABLE EZ CURL perform an additional 12-15 reps. Arc the bar "out" not
(dropset)
"up", focus on squeezing your biceps.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 PLATE-WEIGHTED
CABLE CRUNCH 0 1 10 ~1.5MINS MACHINE CRUNCH perform an additional 12-15 reps. Round your back as you
(dropset) CRUNCH
crunch.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 5 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
ROMANIAN 45' Emphasize the stretch in your hamstrings, prevent your
DB ROMANIAN DEADLIFT 1-2 2 8-10 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION lower back from rounding.
MACHINE CHEST Tuck your elbows at 45', lean your torso forward 15',
WEIGHTED DIP (HEAVY) 2-3 1 6-8 8-9 ~3 MINS FLAT DB PRESS
PRESS shoulder width or slightly wider grip.

MACHINE CHEST Tuck your elbows at 45', lean your torso forward 15',
WEIGHTED DIP (BACK OFF) 0 1 10-12 9-10 ~3 MINS FLAT DB PRESS
PRESS shoulder width or slightly wider grip.

10-12 per SMITH MACHINE DB WALKING Use a box height that places your working legs thigh at
DB STEP UP 1 1 9-10 ~1.5MINS
FULL BODY A

leg LUNGE LUNGE parallel when your other foot is on the ground.

MACHINE 2-GRIP LATFirst set 1.5x shoulder width grip. Second set 1.0x shoulder
2-GRIP PULLUP 2 2 8-10 9-10 ~2 MINS
PULLDOWN PULLDOWN width grip.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 MACHINE LATERAL
CABLE LATERAL RAISE 1 1 9-10 ~1.5MINS DB LATERAL RAISE perform an additional 12-15 reps. Lean away from the
(dropset) RAISE
cable. Focus on squeezing your delts.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 TRICEPS DB TRICEPS perform an additional 12-15 reps. Lean slightly forward,
CABLE TRICEPS KICKBACK 1 1 9-10 ~1.5MINS
(dropset) PRESSDOWN KICKBACK lock your elbow behind your torso (shoulder
hyperextension).
STANDING CALF Press all the way to your toes, stretch your calves at the
LEG PRESS TOE PRESS 1 1 15-20 10 0 MINS SEATED CALF RAISE
RAISE bottom, don't bounce.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 5 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
INCLINE SMITH
INCLINE MACHINE PRESS 1-2 2 8-10 9-10 ~2 MINS INCLINE DB PRESS 45' incline, focus on squeezing your chest.
MACHINE PRESS
SINGLE-LEG LEG PRESS 6-8 per
2-3 1 8-9 ~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
(HEAVY) leg

SINGLE-LEG LEG PRESS (BACK 10-12 per

0 1 8-9 ~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
OFF) leg
FULL BODY B

SEATED CABLE Initiate the movement by squeezing your shoulder blades

PENDLAY ROW 2 2 8-10 9-10 ~2 MINS T-BAR ROW
ROW together, pull to your lower chest, avoid using momentum.

4
 FULL BODY B
Keep your hips straight, do Nordic Ham Curls if no GHR
GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 DB PREACHER BAYESIAN CABLE perform an additional 12-15 reps. Brace your chest against
SPIDER CURL 1 1 10 ~1.5MINS
(dropset) CURL CURL an incline bench, curl with your elbows slightly in front of
you.
ROMAN CHAIR Knees to chest, controlled reps, straightened legs more to
HANGING LEG RAISE 0 1 12-15 10 ~1.5MINS REVERSE CRUNCH
CRUNCH increase difficulty.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 6 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
ROMANIAN 45' Emphasize the stretch in your hamstrings, prevent your
DB ROMANIAN DEADLIFT 1-2 2 8-10 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION lower back from rounding.
MACHINE CHEST Tuck your elbows at 45', lean your torso forward 15',
WEIGHTED DIP (HEAVY) 2-3 1 6-8 8-9 ~3 MINS FLAT DB PRESS
PRESS shoulder width or slightly wider grip.

MACHINE CHEST Tuck your elbows at 45', lean your torso forward 15',
WEIGHTED DIP (BACK OFF) 0 1 10-12 9-10 ~3 MINS FLAT DB PRESS
PRESS shoulder width or slightly wider grip.

10-12 per SMITH MACHINE DB WALKING Use a box height that places your working legs thigh at
DB STEP UP 1 1 9-10 ~1.5MINS
FULL BODY A

leg LUNGE LUNGE parallel when your other foot is on the ground.

MACHINE 2-GRIP LATFirst set 1.5x shoulder width grip. Second set 1.0x shoulder
2-GRIP PULLUP 2 2 8-10 9-10 ~2 MINS
PULLDOWN PULLDOWN width grip.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 MACHINE LATERAL
CABLE LATERAL RAISE 1 1 9-10 ~1.5MINS DB LATERAL RAISE perform an additional 12-15 reps. Lean away from the
(dropset) RAISE
cable. Focus on squeezing your delts.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 TRICEPS DB TRICEPS perform an additional 12-15 reps. Lean slightly forward,
CABLE TRICEPS KICKBACK 1 1 9-10 ~1.5MINS
(dropset) PRESSDOWN KICKBACK lock your elbow behind your torso (shoulder
hyperextension).
STANDING CALF Press all the way to your toes, stretch your calves at the
LEG PRESS TOE PRESS 1 1 15-20 10 0 MINS SEATED CALF RAISE
RAISE bottom, don't bounce.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 6 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
INCLINE SMITH
INCLINE MACHINE PRESS 1-2 2 8-10 9-10 ~2 MINS INCLINE DB PRESS 45' incline, focus on squeezing your chest.
MACHINE PRESS
SINGLE-LEG LEG PRESS 6-8 per
2-3 1 8-9 ~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
(HEAVY) leg

SINGLE-LEG LEG PRESS (BACK 10-12 per

0 1 8-9 ~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
OFF) leg
FULL BODY B

SEATED CABLE
Initiate the movement by squeezing your shoulder blades
PENDLAY ROW 2 2 8-10 9-10 ~2 MINS T-BAR ROW
ROW together, pull to your lower chest, avoid using momentum.
Keep your hips straight, do Nordic Ham Curls if no GHR
GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 DB PREACHER BAYESIAN CABLE perform an additional 12-15 reps. Brace your chest against
SPIDER CURL 1 1 10 ~1.5MINS
(dropset) CURL CURL an incline bench, curl with your elbows slightly in front of
you.
ROMAN CHAIR Knees to chest, controlled reps, straightened legs more to
HANGING LEG RAISE 0 1 12-15 10 ~1.5MINS REVERSE CRUNCH
CRUNCH increase difficulty.

SUGGESTED 2-3 REST DAYS

5
 WORKING SUBSTITUTION SUBSTITUTION
WEEK 7 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
ROMANIAN 45' Emphasize the stretch in your hamstrings, prevent your
DB ROMANIAN DEADLIFT 1-2 2 8-10 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION lower back from rounding.
MACHINE CHEST Tuck your elbows at 45', lean your torso forward 15',
WEIGHTED DIP (HEAVY) 2-3 1 6-8 8-9 ~3 MINS FLAT DB PRESS
PRESS shoulder width or slightly wider grip.

MACHINE CHEST Tuck your elbows at 45', lean your torso forward 15',
WEIGHTED DIP (BACK OFF) 0 1 10-12 9-10 ~3 MINS FLAT DB PRESS
PRESS shoulder width or slightly wider grip.

10-12 per SMITH MACHINE DB WALKING Use a box height that places your working legs thigh at
DB STEP UP 1 1 9-10 ~1.5MINS
FULL BODY A

leg LUNGE LUNGE parallel when your other foot is on the ground.

MACHINE 2-GRIP LATFirst set 1.5x shoulder width grip. Second set 1.0x shoulder
2-GRIP PULLUP 2 2 8-10 9-10 ~2 MINS
PULLDOWN PULLDOWN width grip.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 MACHINE LATERAL
CABLE LATERAL RAISE 1 1 9-10 ~1.5MINS DB LATERAL RAISE perform an additional 12-15 reps. Lean away from the
(dropset) RAISE
cable. Focus on squeezing your delts.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 TRICEPS DB TRICEPS perform an additional 12-15 reps. Lean slightly forward,
CABLE TRICEPS KICKBACK 1 1 9-10 ~1.5MINS
(dropset) PRESSDOWN KICKBACK lock your elbow behind your torso (shoulder
hyperextension).
STANDING CALF Press all the way to your toes, stretch your calves at the
LEG PRESS TOE PRESS 1 1 15-20 10 0 MINS SEATED CALF RAISE
RAISE bottom, don't bounce.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 7 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
INCLINE SMITH
INCLINE MACHINE PRESS 1-2 2 8-10 9-10 ~2 MINS INCLINE DB PRESS 45' incline, focus on squeezing your chest.
MACHINE PRESS
SINGLE-LEG LEG PRESS 6-8 per
2-3 1 8-9 ~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
(HEAVY) leg

SINGLE-LEG LEG PRESS (BACK 10-12 per

0 1 8-9 ~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
OFF) leg
FULL BODY B

SEATED CABLE
Initiate the movement by squeezing your shoulder blades
PENDLAY ROW 2 2 8-10 9-10 ~2 MINS T-BAR ROW
ROW together, pull to your lower chest, avoid using momentum.
Keep your hips straight, do Nordic Ham Curls if no GHR
GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 DB PREACHER BAYESIAN CABLE perform an additional 12-15 reps. Brace your chest against
SPIDER CURL 1 1 10 ~1.5MINS
(dropset) CURL CURL an incline bench, curl with your elbows slightly in front of
you.
ROMAN CHAIR Knees to chest, controlled reps, straightened legs more to
HANGING LEG RAISE 0 1 12-15 10 ~1.5MINS REVERSE CRUNCH
CRUNCH increase difficulty.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 8 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
ROMANIAN 45' Emphasize the stretch in your hamstrings, prevent your
DB ROMANIAN DEADLIFT 1-2 2 8-10 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION lower back from rounding.
MACHINE CHEST Tuck your elbows at 45', lean your torso forward 15',
WEIGHTED DIP (HEAVY) 2-3 1 6-8 8-9 ~3 MINS FLAT DB PRESS
PRESS shoulder width or slightly wider grip.

MACHINE CHEST Tuck your elbows at 45', lean your torso forward 15',
WEIGHTED DIP (BACK OFF) 0 1 10-12 9-10 ~3 MINS FLAT DB PRESS
PRESS shoulder width or slightly wider grip.

10-12 per SMITH MACHINE DB WALKING Use a box height that places your working legs thigh at
DB STEP UP 1 1 9-10 ~1.5MINS
FULL BODY A

leg LUNGE LUNGE parallel when your other foot is on the ground.

6
 FULL BODY A
MACHINE 2-GRIP LATFirst set 1.5x shoulder width grip. Second set 1.0x shoulder
2-GRIP PULLUP 2 2 8-10 9-10 ~2 MINS
PULLDOWN PULLDOWN width grip.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 MACHINE LATERAL
CABLE LATERAL RAISE 1 1 9-10 ~1.5MINS DB LATERAL RAISE perform an additional 12-15 reps. Lean away from the
(dropset) RAISE
cable. Focus on squeezing your delts.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 TRICEPS DB TRICEPS perform an additional 12-15 reps. Lean slightly forward,
CABLE TRICEPS KICKBACK 1 1 9-10 ~1.5MINS
(dropset) PRESSDOWN KICKBACK lock your elbow behind your torso (shoulder
hyperextension).
STANDING CALF Press all the way to your toes, stretch your calves at the
LEG PRESS TOE PRESS 1 1 15-20 10 0 MINS SEATED CALF RAISE
RAISE bottom, don't bounce.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 8 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
INCLINE SMITH
INCLINE MACHINE PRESS 1-2 2 8-10 9-10 ~2 MINS INCLINE DB PRESS 45' incline, focus on squeezing your chest.
MACHINE PRESS
SINGLE-LEG LEG PRESS 6-8 per
2-3 1 8-9 ~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
(HEAVY) leg

SINGLE-LEG LEG PRESS (BACK 10-12 per

0 1 8-9 ~3 MINS MACHINE SQUAT HACK SQUAT High and wide foot positioning, start with weaker leg.
OFF) leg
FULL BODY B

SEATED CABLE
Initiate the movement by squeezing your shoulder blades
PENDLAY ROW 2 2 8-10 9-10 ~2 MINS T-BAR ROW
ROW together, pull to your lower chest, avoid using momentum.
Keep your hips straight, do Nordic Ham Curls if no GHR
GLUTE-HAM RAISE 1 1 10-12 10 ~1.5MINS NORDIC HAM CURL LYING LEG CURL
machine.
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 DB PREACHER BAYESIAN CABLE perform an additional 12-15 reps. Brace your chest against
SPIDER CURL 1 1 10 ~1.5MINS
(dropset) CURL CURL an incline bench, curl with your elbows slightly in front of
you.
ROMAN CHAIR Knees to chest, controlled reps, straightened legs more to
HANGING LEG RAISE 0 1 12-15 10 ~1.5MINS REVERSE CRUNCH
CRUNCH increase difficulty.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 9 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
SLIGHT INCLINE DB PRESS
2-3 1 4-6 8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP 15' bench angle. Tuck your elbows slightly.
(HEAVY)
SLIGHT INCLINE DB PRESS
0 1 8-10 9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP 15' bench angle. Tuck your elbows slightly.
(BACK OFF)

DB ROMANIAN 45' Maintain a neautral lower back, set your hips back, don't
ROMANIAN DEADLIFT 2 2 10-12 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION allow your spine to round.

Think about pulling your elbows "down" and "in". Last set
FULL BODY A

10-12 2-GRIP LAT

MACHINE PULLDOWN 2 2 9-10 ~2 MINS WEIGHTED PULLUP only do a dropset; perform 10-12 reps, drop the weight by
(dropset) PULLDOWN
~50%, perform an additional 10-12 reps.
8-10 per DB WALKING
DB BULGARIAN SPLIT SQUAT 1 1 8-9 ~1.5MINS DB STEP UP Star with your weaker leg. Squat deep.
leg LUNGE
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 CABLE TRICEPS DB TRICEPS
TRICEP PRESSDOWN 1 1 9-10 ~1.5MINS perform an additional 12-15 reps. Focus on squeezing your
(dropset) KICKBACK KICKBACK
triceps to move the weight.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12 CABEL LATERAL
MACHINE LATERAL RAISE 1 1 10 ~1.5MINS DB LATERAL RAISE perform an additional 10-12 reps. Focus on squeezing your
(dropset) RAISE
lateral delt to move the weight.
LEG PRESS TOE Press all the way to your toes, stretch your calves at the
STANDING CALF RAISE 1 2 15-20 10 ~1.5 MINS SEATED CALF RAISE
PRESS bottom, don't bounce.

7
 SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 9 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
Focus on strength here. Each week add weight or reps.
MACHINE SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS HACK SQUAT LEG PRESS
Keep form consistent.
Focus on strength here. Each week add weight or reps.
MACHINE SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS HACK SQUAT LEG PRESS
Keep form consistent.
Start with your elbows in front of you and palms facing in.
SEATED DB MACHINE
STANDING DB ARNOLD PRESS 2 2 8-10 9-10 ~2 MINS Rotate the dumbbells so that your palms face forward as
SHOULDER PRESS SHOULDER PRESS
you press.
FULL BODY B

Keep your hips as straight as you can, can sub for lying leg
NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE
curl.
SINGLE-ARM DB Brace with your non-working hand against your knee, stay
MEADOWS ROW 2 2 10-12 9-10 ~2 MINS PENDLAY ROW
ROW light, emphasize form.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12
INVERSE ZOTTMAN CURL 1 1 10 ~1.5MINS HAMMER CURL DB CURL perform an additional 10-12 reps. Hammer curl on
(dropset)
concentric, supinated curl (palms up) on the eccentric.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12
PEC DECK 1 1 10 ~1.5MINS CABLE FIVE DB FIVE perform an additional 10-12 reps. Focus on bringing your
(dropset)
inner elbows together - not your hands.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 10 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
SLIGHT INCLINE DB PRESS
2-3 1 4-6 8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP 15' bench angle. Tuck your elbows slightly.
(HEAVY)
SLIGHT INCLINE DB PRESS
0 1 8-10 9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP 15' bench angle. Tuck your elbows slightly.
(BACK OFF)

DB ROMANIAN 45' Maintain a neautral lower back, set your hips back, don't
ROMANIAN DEADLIFT 2 2 10-12 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION allow your spine to round.

Think about pulling your elbows "down" and "in". Last set
FULL BODY A

10-12 2-GRIP LAT

MACHINE PULLDOWN 2 2 9-10 ~2 MINS WEIGHTED PULLUP only do a dropset; perform 10-12 reps, drop the weight by
(dropset) PULLDOWN
~50%, perform an additional 10-12 reps.
8-10 per DB WALKING
DB BULGARIAN SPLIT SQUAT 1 1 8-9 ~1.5MINS DB STEP UP Star with your weaker leg. Squat deep.
leg LUNGE
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 CABLE TRICEPS DB TRICEPS
TRICEP PRESSDOWN 1 1 9-10 ~1.5MINS perform an additional 12-15 reps. Focus on squeezing your
(dropset) KICKBACK KICKBACK
triceps to move the weight.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12 CABEL LATERAL
MACHINE LATERAL RAISE 1 1 10 ~1.5MINS DB LATERAL RAISE perform an additional 10-12 reps. Focus on squeezing your
(dropset) RAISE
lateral delt to move the weight.
LEG PRESS TOE Press all the way to your toes, stretch your calves at the
STANDING CALF RAISE 1 2 15-20 10 ~1.5 MINS SEATED CALF RAISE
PRESS bottom, don't bounce.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 10 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
Focus on strength here. Each week add weight or reps.
MACHINE SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS HACK SQUAT LEG PRESS
Keep form consistent.
Focus on strength here. Each week add weight or reps.
MACHINE SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS HACK SQUAT LEG PRESS
Keep form consistent.
FULL BODY B

8
 Start with your elbows in front of you and palms facing in.
SEATED DB MACHINE
STANDING DB ARNOLD PRESS 2 2 8-10 9-10 ~2 MINS Rotate the dumbbells so that your palms face forward as
SHOULDER PRESS SHOULDER PRESS
you press.

FULL BODY B
Keep your hips as straight as you can, can sub for lying leg
NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE
curl.
SINGLE-ARM DB Brace with your non-working hand against your knee, stay
MEADOWS ROW 2 2 10-12 9-10 ~2 MINS PENDLAY ROW
ROW light, emphasize form.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12
INVERSE ZOTTMAN CURL 1 1 10 ~1.5MINS HAMMER CURL DB CURL perform an additional 10-12 reps. Hammer curl on
(dropset)
concentric, supinated curl (palms up) on the eccentric.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12
PEC DECK 1 1 10 ~1.5MINS CABLE FIVE DB FIVE perform an additional 10-12 reps. Focus on bringing your
(dropset)
inner elbows together - not your hands.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 11 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
SLIGHT INCLINE DB PRESS
2-3 1 4-6 8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP 15' bench angle. Tuck your elbows slightly.
(HEAVY)
SLIGHT INCLINE DB PRESS
0 1 8-10 9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP 15' bench angle. Tuck your elbows slightly.
(BACK OFF)

DB ROMANIAN 45' Maintain a neautral lower back, set your hips back, don't
ROMANIAN DEADLIFT 2 2 10-12 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION allow your spine to round.

Think about pulling your elbows "down" and "in". Last set
FULL BODY A

10-12 2-GRIP LAT

MACHINE PULLDOWN 2 2 9-10 ~2 MINS WEIGHTED PULLUP only do a dropset; perform 10-12 reps, drop the weight by
(dropset) PULLDOWN
~50%, perform an additional 10-12 reps.
8-10 per DB WALKING
DB BULGARIAN SPLIT SQUAT 1 1 8-9 ~1.5MINS DB STEP UP Star with your weaker leg. Squat deep.
leg LUNGE
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 CABLE TRICEPS DB TRICEPS
TRICEP PRESSDOWN 1 1 9-10 ~1.5MINS perform an additional 12-15 reps. Focus on squeezing your
(dropset) KICKBACK KICKBACK
triceps to move the weight.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12 CABEL LATERAL
MACHINE LATERAL RAISE 1 1 10 ~1.5MINS DB LATERAL RAISE perform an additional 10-12 reps. Focus on squeezing your
(dropset) RAISE
lateral delt to move the weight.
LEG PRESS TOE Press all the way to your toes, stretch your calves at the
STANDING CALF RAISE 1 2 15-20 10 ~1.5 MINS SEATED CALF RAISE
PRESS bottom, don't bounce.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 11 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
Focus on strength here. Each week add weight or reps.
MACHINE SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS HACK SQUAT LEG PRESS
Keep form consistent.
Focus on strength here. Each week add weight or reps.
MACHINE SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS HACK SQUAT LEG PRESS
Keep form consistent.
Start with your elbows in front of you and palms facing in.
SEATED DB MACHINE
STANDING DB ARNOLD PRESS 2 2 8-10 9-10 ~2 MINS Rotate the dumbbells so that your palms face forward as
SHOULDER PRESS SHOULDER PRESS
you press.
FULL BODY B

Keep your hips as straight as you can, can sub for lying leg
NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE
curl.
SINGLE-ARM DB Brace with your non-working hand against your knee, stay
MEADOWS ROW 2 2 10-12 9-10 ~2 MINS PENDLAY ROW
ROW light, emphasize form.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12
INVERSE ZOTTMAN CURL 1 1 10 ~1.5MINS HAMMER CURL DB CURL perform an additional 10-12 reps. Hammer curl on
(dropset)
concentric, supinated curl (palms up) on the eccentric.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12
PEC DECK 1 1 10 ~1.5MINS CABLE FIVE DB FIVE perform an additional 10-12 reps. Focus on bringing your
(dropset)
inner elbows together - not your hands.

9
 SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 12 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
SLIGHT INCLINE DB PRESS
2-3 1 4-6 8-9 ~3 MINS FLAT DB PRESS WEIGHTED DIP 15' bench angle. Tuck your elbows slightly.
(HEAVY)
SLIGHT INCLINE DB PRESS
0 1 8-10 9-10 ~3 MINS FLAT DB PRESS WEIGHTED DIP 15' bench angle. Tuck your elbows slightly.
(BACK OFF)

DB ROMANIAN 45' Maintain a neautral lower back, set your hips back, don't
ROMANIAN DEADLIFT 2 2 10-12 8-9 ~2 MINS
DEADLIFT HYPEREXTENSION allow your spine to round.

Think about pulling your elbows "down" and "in". Last set
FULL BODY A

10-12 2-GRIP LAT

MACHINE PULLDOWN 2 2 9-10 ~2 MINS WEIGHTED PULLUP only do a dropset; perform 10-12 reps, drop the weight by
(dropset) PULLDOWN
~50%, perform an additional 10-12 reps.
8-10 per DB WALKING
DB BULGARIAN SPLIT SQUAT 1 1 8-9 ~1.5MINS DB STEP UP Star with your weaker leg. Squat deep.
leg LUNGE
Dropset: perform 12-15 reps, drop the weight by ~50%,
12-15 CABLE TRICEPS DB TRICEPS
TRICEP PRESSDOWN 1 1 9-10 ~1.5MINS perform an additional 12-15 reps. Focus on squeezing your
(dropset) KICKBACK KICKBACK
triceps to move the weight.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12 CABEL LATERAL
MACHINE LATERAL RAISE 1 1 10 ~1.5MINS DB LATERAL RAISE perform an additional 10-12 reps. Focus on squeezing your
(dropset) RAISE
lateral delt to move the weight.
LEG PRESS TOE Press all the way to your toes, stretch your calves at the
STANDING CALF RAISE 1 2 15-20 10 ~1.5 MINS SEATED CALF RAISE
PRESS bottom, don't bounce.

SUGGESTED 2-3 REST DAYS

WORKING SUBSTITUTION SUBSTITUTION

WEEK 12 EXERCISE WARM UP SETS REPS LOAD RPE REST NOTES
SETS OPTION 1 OPTION 2
Focus on strength here. Each week add weight or reps.
MACHINE SQUAT (HEAVY) 2-3 1 4-6 8-9 ~3 MINS HACK SQUAT LEG PRESS
Keep form consistent.
Focus on strength here. Each week add weight or reps.
MACHINE SQUAT (BACK OFF) 0 1 8-10 8-9 ~3 MINS HACK SQUAT LEG PRESS
Keep form consistent.
Start with your elbows in front of you and palms facing in.
SEATED DB MACHINE
STANDING DB ARNOLD PRESS 2 2 8-10 9-10 ~2 MINS Rotate the dumbbells so that your palms face forward as
SHOULDER PRESS SHOULDER PRESS
you press.
FULL BODY B

Keep your hips as straight as you can, can sub for lying leg
NORDIC HAM CURL 1 1 8-10 10 ~1.5MINS LYING LEG CURL GLUTE-HAM RAISE
curl.
SINGLE-ARM DB Brace with your non-working hand against your knee, stay
MEADOWS ROW 2 2 10-12 9-10 ~2 MINS PENDLAY ROW
ROW light, emphasize form.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12
INVERSE ZOTTMAN CURL 1 1 10 ~1.5MINS HAMMER CURL DB CURL perform an additional 10-12 reps. Hammer curl on
(dropset)
concentric, supinated curl (palms up) on the eccentric.
Dropset: perform 10-12 reps, drop the weight by ~50%,
10-12
PEC DECK 1 1 10 ~1.5MINS CABLE FIVE DB FIVE perform an additional 10-12 reps. Focus on bringing your
(dropset)
inner elbows together - not your hands.

SUGGESTED 2-3 REST DAYS

10