Push day 1:

1. Barbell Press (incline or flat)

a. 2 Heavy sets 5-8 reps, one back off set 10-12 reps
2. Alternated dumbbell shoulder press
a. 3 working sets higher volume, 10-12 reps
3. Any form of chest flies supper set with triceps extensions
a. 3 sets 10-12 reps flies
b. 4 sets 7-10 reps extentions
4. Lateral raises
a. 4 sets 10 -12 reps rest time under 1 min
5. Dips (try and stay upright keep tension on triceps over chest)
a. 3 sets to failure

Pull day 1:
1. Pull Downs
a. 2 warm up sets, then 3 working sets 8-10, drop set last set
2. Bent over rows
a. 2 warm up sets, 2 heavy sets of 6-8 reps, one back off set 10-12 reps
3. Slight incline seated dumbbell curls
a. 4 working sets 10-12 reps
4. Pull ups
a. 3 sets to failure
5. EZ bar curls
a. 2 sets 8-10 reps then 2 sets of 40 second sets

Leg day 1:
1. Lunges
a. 3 warm up sets, 3 working sets weighted 12-15 steps each leg
2. RDL’s or Deadlift
a. 2 warm up sets, 3 working sets 10-12 reps, 6-8 if deadlift
3. Hips Thrusts or glute kick backs
a. 3 working sets 10-12 reps
4. Seated calf raises **superset last 4 sets
a. 6 sets of 10-12 reps
5. Hamstring curls
a. 2 sets 8-10 reps then 2 sets of 40 second sets
Push day 2:
1. Close grip bench press
a. 3 working sets of 8-10 reps
2. Standing barbell press
a. 3 working sets of 10-12 reps
3. Pec Deck flies
a. 1 set 8-10 reps then 2 sets of 40 second sets
4. Overhead Triceps movement
a. 3 sets of 10 -12 reps
5. Lateral Raises Super set with some form of push ups
a. 4 sets 10-12 reps LR
b. 3 sets to failure for push ups

Pull day 2:
1. Pull ups
a. 3sets to get blood moving (while warming up with rack pulls)
2. Rack pulls
a. 3 warm up sets, 2 working sets 8-10 reps
3. Hammer curls
a. 3 sets of 10-12 reps
4. Reverse grip row or pull down
a. 3 sets of 10-12 reps
5. Cable curls
a. 3 sets 10-12 reps
6. Cable rows
a. 2 drop sets total 20 reps each
7. Dumbbell curls
a. Run the rack to failure

Leg day 2:
1. Squats
a. 3 warm up sets, 3 sets 8-10 reps, 1set 4-6 reps
2. Leg Press superset calves
a. 2sets 40 second sets for leg press
b. 2 sets calf raises to failure
3. Hip adductors
a. 4 sets 10-12 reps
4. Standing calf raises
a. 4 sets 10-12 reps then bounce reps to failure
5. Quad extensions
a. 2 sets 10-12 reps then 2 sets triple drop set