“To achieve failure is

to win, you have to

achieve failure.”
-Tom Platz
split
Flat Press (Bench or Machine) 3 x 10-12 Shoulder Press 3 x 10-12

Incline Dumbbell Press 3 x 8-10 Lateral Raise 3 x 12-15

Decline Fly 2 x 12-15 Tricep Extension 2 x 15-20

Low-to-High Fly 2 x 12-15 Overhead Tricep Extension 3 x 15-20

Rope Lat Pushdown 3 x 12-15 Face Pull 3 x 12-15

Lat Pulldown 3 x 10-12 Hammer Curl 2 x 10-12

Single Arm Kneel Lat Pulldown 3 x 12-15 Bicep Curl 3 x 12-15

T-Bar Row 3 x 10-12

Hack Squat (Machine or 3 x 8-10 Dumbbell RDL 3 x 10-12

Smith)

Bulgarian Split Squat 3 x 10-12 Hip Abductor 2 x 15-20

Lying Hamstring Curl 3 x 12-15 Hip Adductor 2 x 15-20

Quad Extension 3 x 12-15 Calf Raise 3 x 15-20

 *Meant to be done at a faster pace*

Chest Fly 3 x 10-12 Incline Dumbbell Press 3 x 10-12

Lat Pulldown 3 x 12-15 Bicep Curl 3 x 12-15

Lateral Raises 3 x 15-20 Lat Pushdown 3 x 12-15

Tricep Extensions 3 x 12-15 *Optional* Crunches 4 x 30

Shoulder Press 3 x 8-10

*Meant to be done at a faster pace*

Barbell Squat 3 x 10 Glute Kickback 3 x 10-12

Quad Extension 3 x 12-15 Sissy Squat 3 x 10-12

Seated Hamstring Curl 3 x 10-12 Lying Hamstring Curl 3 x 12-15

Hip Abductor 2 x 12-15 Calf Raises 3 x 15-20

Hip Adductor 2 x 12-15

Machine Plate Press 3 x 10-12 Pec-Deck Fly 3 x 12-15

Incline Plate Press 3 x 10-12

Decline Fly 3 x 12-15

Dips 3 x 10-12

Lat Pulldown 3 x 12-15 Rear Delt Cable Fly 3 x 10-12

Single Arm Neutral Row 3 x 10-12 Middle Back Row 3 x 12-15

Undergrip Row 3 x 12-15

Lat Pushdown 3 x 10-12

Tricep Extension 3 x 12-15 Cross Body Tri Extension 3 x 12-15

Shoulder Press 3 x 10-12 Bicep Curl 3 x 10-12

Heavy Hammer Curl 3 x 8-10 Forearm Curl 4 x 15-20

Lateral Raise 4 x 12-15

Leg Press 3 x 10-12 Hip Adductor 2 x 15-20

Lying Leg Curl 3 x 12-15 Weighted Lunges 3 x 20

Quad Extension 3 x 10-12 Calf Raises 3 x 15-20

Hip Abductor 2 x 15-20