DAY 1

WEIGHTED PULLUPS

WEIGTHED PUSH UPS

DB BENCH PRESS 7.5 5 + 2.5

12.5 5 + 5 + 2.5
DB BENT OVER ROW 6.25 2.5 + 2.5 + 1.25
11.25 5 + 5 + 1.25
DB SQUAT 5 2.5 + 2.5
10 10
DB STANDING PRESS 3.75 2.5 + 1.25
5
DB ONE ARM TRICEPS EXTENSION 3.75 2.5 + 1.25
6.5 2.5 + 2.5 + 1.5
DB BENT-OVER REAR DELT RAISE 2.5 1.25 + 1.25
3.75 2.5 + 1.25
DB STANDING CURL 2.5 1.25 + 1.25
6.5 2.5 + 2.5 + 1.5
DB PALMS-UP WRIST CURL 2.5 1.25 + 1.25
5 5
CRUCHES
DAY 1
DAY 2
 WEIGHTED CHINUPS

DB CLOSE-GRIP BENCH PRESS 7.5 5 + 2.5

12.5 5 + 5 + 2.5
DB SEATED ROWS 6.25 2.5 + 2.5 + 1.25
11.25 5 + 5 + 1.25
DB STRAIGHT-ARM PULLOVER 3.75 2.5 + 1.25

DB FLYES 3.75 2.5 + 1.25

7.5 5 + 2.5
DB SEATED PRESS 3.75 2.5 + 1.25
7.5 5 + 2.5
DB LUNGE 3.75 2.5 + 1.25
6.25 5 + 1.25
DB INCLINE CURL 2.5 1.25 + 1.25
6.5 2.5 + 2.5 + 1.5
DB UPRIGHT ROW 2.5 1.25 + 1.25
6.5 2.5 + 2.5 + 1.5
DB PALMS-DOWN WRIST CURL 1.25 1.25
2.5 2.5
TUCK CRUCHES

DAY 2
DAY 3
 WEIGTHED PUSH UPS

DB FRONT SQUAT 10 5+5

DB INCLINE BENCH PRESS 7.5 5 + 2.5

12.5 5 + 5 + 2.5
DB OVERHEAD TRICEP EXTENSION 7.5 5 + 2.5
6.5 2.5 + 2.5 + 1.5
DB CHEST SUPPORT ROW 6.25 2.5 + 2.5 + 1.25

DB PUSH PRESS 4.25 1.5 + 1.5 + 1.25

6.25 5 + 1.25
DB STRAIGHT-ARM PULLDOWN 3 1.5 + 1.5
7.5 5 + 2.5
DB REVERSE FLYES 2.5 1.25 + 1.25
3.75 2.5 + 1.25
DB SEATED CURL 2.5 1.25 + 1.25
6.5 2.5 + 2.5 + 1.5
DB PALMS-UP WRIST CURL 2.5 1.25 + 1.25
5 5
DECLINE CRUNCHES

DAY 3
DAY 4
 WEIGHTED PULLUPS

DB BENT-ARM PULLOVER 5 2.5 + 2.5

DB INCLINE FLYES 3.75 2.5 + 1.25

7.5 5 + 2.5
DB LYING TRICEPS EXTENSION 3.75 2.5 + 1.25
6.5 2.5 + 2.5 + 1.5
DB PRESS BEHIND THE NECK 3.75 2.5 + 1.25
5
DB CHEST CROSSOVER 3.75 2.5 + 1.25
6.5 2.5 + 2.5 + 1.5
DB AROUND THE WORLD 2.5 1.25 + 1.25
5 2.5 + 2.5
DB ALTERNATE INCLINE CURL 2.5 1.25 + 1.25
6.5 2.5 + 2.5 + 1.5
DUMBBELL STEP UP 2.5 1.25 + 1.25
3.75 2.5 + 1.25
DB PALMS-DOWN WRIST CURL 1.25 1.25
2.5 2.5
CRUCHES

DAY 4
DAY 5
 WEIGHTED CHINUPS

WEIGTHED PUSH UPS

DB SEATED CALF RAISES 10 5+5

12.25 5 + 5 + 2.5 +
DB DECLINE BENCH PRESS 7.5 5 + 2.5
12.5 5 + 5 + 2.5
DB KICKBACK 6.25 2.5 + 2.5 + 1.25
8 5 + 1.5 + 1.5
DB TRICEP PUSHDOWN 3.75 2.5 + 1.25
6.5 2.5 + 2.5 + 1.5
DB ARNOLD PRESS 2.5 1.25 + 1.25

DB HAMMER CURL 2.5 1.25 + 1.25

6.5 2.5 + 2.5 + 1.5
DB FRONT RAISE 2.5 1.25 + 1.25

DB PALMS-UP WRIST CURL 2.5 1.25 + 1.25

5 5
TUCK CRUCHES

DAY 5
DAY 6
 DB WIDE ARM ROW 6.25 2.5 + 2.5 + 1.25
8 5 + 1.5 + 1.5
DB CONCENTRATION CURLS 5 2.5 + 2.5
7.5 5 + 2.5
DB DECLINE FLYES 3.75 2.5 + 1.25
7.5 5 + 2.5
DB STRAIGHT-ARM PULLDOWN 3.75 2.5 + 1.25
7.5 5 + 2.5
DB TRICEP KICK BACK 3.75 2.5 + 1.25
6.5 2.5 + 2.5 + 1.5
DB CLEAN AND PRESS 2.5 1.25 + 1.25
5 2.5 + 2.5
DB SIDE RAISE 2.5 1.25 + 1.25

DB PALMS-DOWN WRIST CURL 1.25 1.25

2.5 2.5
LEG EXTENSION 7.5 5 + 2.5

LEG CURLS

DB PREACHER CURL 3.75 2.5 + 1.25

6.5 2.5 + 2.5 + 1.5
DB REVERSE PREACHER CURL

DECLINE CRUNCHES
DAY 6