Rope Extensions: 2 Sets / Rest Pause to 100 reps (Pick a weight you can get around 30 reps on - - the initial attempt) Incline Skull Crush W/ Seated French Press (Partial at bottom): 3 Sets / 20 Reps (Weight should - - make you fail around 20…don’t just stop) Cable French Press W/ Overhead Rope Extension (Pronate Wrists): 3 Sets / 20 Reps (Weight - - - should make you fail around 20…don’t just stop) Close Grip Bench (SLOW): 3 Sets / FAILURE (Pick a Weight you can get 20 reps with but you x x x ARMS won’t) Biceps 1st set 2nd set 3rd set 4th set Straight Bar Cable Curls: 2 Sets / Rest Pause to 100 reps (Pick a weight you can get around 30 - - reps on the initial attempt) Reverse Preacher Curl (Close Grip) W/ Drag Curl (Wide Grip): 3 Sets / 20 Reps (Weight should - - - make you fail around 20…don’t just stop) Reverse EZ Bar Cable Curls W/ Reglar EZ Bar Cable Curls: 3 Sets / 20 Reps (Weight should - - - make you fail around 20…don’t just stop) Incline Curls (SLOW): 3 Sets / FAILURE (Pick a Weight you can get 20 reps with but you won’t) x x x Shoulders 1st set 2nd set 3rd set 4th set BUS DRIVERS: 2 Sets / Rest Pause to 100 reps “slightly below eye level” - - Machine Side Laterals: 2 Sets / 20 Partials at the top - 20 Full Reps - 20 Partials at the bottom - - - 60 Second hold “no rest in between” Rear Delt Cable Flys: 2 Sets Each (Shoulder Level, High McDonald’s, High 45 Degree angle - - down) / 20 Reps SHOULDERS Smith Press REST PAUSE: 3 Sets / Shoot For 20 Reps on your initial push for each set “keep - - - elbows tucked in” Straight Bar Cable Front Raise: 3 Sets (Each Set you Drop The Weight 2x so 3 total is one set) / - - - 10 Reps with 4 count negative Machine Rear Delt SS Seated Dumbbell Side Lateral: 3 Sets / 20 Reps Each - - - Machine Rear Delt SS Seated Dumbbell Side Lateral: 3 Sets / 20 Reps Each - - - Back 1st set 2nd set 3rd set 4th set CHEST SUPPORTED T-BAR ROW or REGULAR T BAR ROWS: 2 Sets / 100 Reps “Rest pause - pick - - a weight you can do for 30 on your first attempt” V-BAR PULL DOWNS: 4 Sets / 15 Reps “Lean forward during the negative (to enhance the - - - stretch) Lean back during the contraction” DOUBLE HANDLE BENT OVER SEATED CABLE ROWS: 3 Sets / 20 Reps “Stay leaned forward - - - - BACK tuck elbows in on the negative” SEATED CABLE MID TRAP SHRUG: 3 Sets / 15 Slow Reps “Slight hold at the top” - - - DYNAMIC SEATED CABLE ROW: 3 Sets / 20 Reps “Keep low back tight and exaggerate the - - - extension and flexion of your upper back” LYING DUMBBELL ROW SS SEATED SHRUG: 3 Sets / 20 Reps Each “Take whatever grip you feel - - - the most connection” HYPEREXTENSIONS: 3 Sets / 20 Reps “EXAAAGERRRATIIION … EXXAGERRAAAAATION” - - - Chest 1st set 2nd set 3rd set 4th set HIGH CABLE FLY: 1 Set / 100 Reps (Rest Pause - Shoot for 30 on the first push) - LOW CABLE FLY: 1 Set / 100 Reps (Rest Pause - Shoot for 30 on the first push) - SMITH MACHINE SLIGHT INCLINE PRESS "4 count negative & explosive positive, drop the weight, 4 count negative & explosive positive then rep it out fast: 3 Sets / Pick a weight you - - - can do for 10 controlled slow reps
CHEST + ABS
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MACHINE CHEST FLY PARTIAL REP AT TOP + FULL RANGE OF MOTION + DECLINE: 3 Sets / (20, CHEST + ABS - - x 20, Failure) DECLINE BENCH + DECLINE FLY PARTIALS AT THE BOTTOM + PUSHUPS: 3 Sets / (20, 20, Failure) "Make sure you really arch that back during the pushups, should feel like a decline - - x movement" Dumbbell Push-ups w/ twist “Arch your back to mimic decline”: Failure x x x Abs 1st set 2nd set 3rd set 4th set TRX (rope handles) ABS: 2 Sets / 50 Reps "Try not to rest much but good luck with that" - - Giant Set #1 - Quads (3 Rounds/Sets) 1st set 2nd set 3rd set 4th set 5th set 6th set LEG EXTENSIONS: 6 Sets / (50, 60, 70, 80, 90, 100) - - - - - - LEG PRESS 3 SECOND PAUSE AT BOTTOM “Heels in toes out - feet nice and low - lift toes” : 3 - - - Sets / 20 Reps LEG PRESS FEET WIDE "Don't lockout" : 3 Sets / 20 Reps - - - LEGS SUMO DEADS: 4 Sets / (10, 8, 20, 20) - - - - LYING LEG CURL “Toes pointed away + Lifted off pad” : 4 Sets / 20 Reps - - - - WALKING LUNGES "Holding 1 Dumbbell" : 3 Sets / 20 Steps Per Leg - - - 3 WAY SEATED CALF “Toes straight, turned out, turned in” : 4 Sets / 20 Reps Each - - - - ANTERIOR TIB ON LYING LEG SS PLATE CALF RAISES: 3 Sets / (Failure, 30 Reps) - - -
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