Spoiler
Incline Bench Press - Medium Grip
4 sets of 10, 8, 8, 6 reps
Incline Dumbbell Flyes
4 sets of 10, 8, 8, 8 reps
Superset:
Dumbbell Bench Press
4 sets of 10, 8, 8, 6 reps
Butterfly
4 sets of 10, 8, 8, 8 reps
Superset:
Cable Crossover Cable Crossover
Lower Cable Crossover
3 sets of 12, 10, 8 reps
Superset:
Decline Barbell Bench Press
3 sets to failure
Dips - Chest Version
3 sets to failure
Working sets:
Standing Calf Raises
2 sets of 100, 75 reps
Donkey Calf Raises
2 sets of 50, 25 reps
Crunches Crunches
Abs:
15 min various exercises
Day 2: Legs
Barbell Squat Barbell Squat
Barbell Squat
5 sets of 15, 10, 8, 8, 6 reps
Front Barbell Squat Front Barbell Squat
Front Barbell Squat
2 sets of 10, 8 reps
Superset:
Hack Squat Hack Squat
Hack Squat
3 sets of 10, 8, 8 reps
Lying Leg Curls Lying Leg Curls
Lying Leg Curls
3 sets of 10, 8, 8 reps
Resume normal sets:
Leg Press Leg Press
Leg Press
3 sets of 10, 8, 8 reps
Day 3: Bicep/Triceps/Abs
Superset:
Barbell Curl Barbell Curl
Barbell Curl
4 sets of 12, 10, 8, 6 reps
Standing Overhead Barbell Triceps Extension Standing Overhead Barbell Triceps Extension
Standing Overhead Barbell Triceps Extension
4 sets of 12, 10, 8, 8 reps
Triset:
Preacher Curl Preacher Curl
Preacher Curl
3 sets of 10 reps
Lying Triceps Press Lying Triceps Press
Lying Triceps Press
3 sets of 10 reps
Reverse Barbell Curl Reverse Barbell Curl
Reverse Barbell Curl
3 sets of 10 reps
Triset:
One Arm Supinated Dumbbell Triceps Extension One Arm Supinated Dumbbell Triceps Extension
One Arm Supinated Dumbbell Triceps Extension
2 sets of 10 reps
Incline Dumbbell Curl Incline Dumbbell Curl
Incline Dumbbell Curl
2 sets of 10 reps
Lying Close-Grip Barbell Triceps Extension Behind The Head Lying Close-Grip Barbell Triceps Extension Behind The Head
Lying Close-Grip Barbell Triceps Extension Behind The Head
2 sets of 10 reps
Superset:
Concentration Curls Concentration Curls
Concentration Curls
2 sets of 15 reps
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension
Dumbbell One-Arm Triceps Extension
2 sets of 12 reps
Resume normal sets:
Crunches Crunches
Abs:
15 min various exercises
Day 4: Back/Abs
Barbell Deadlift Barbell Deadlift
Barbell Deadlift
3 sets of 10, 8, 6 reps
Superset:
Bent Over Barbell Row Bent Over Barbell Row
Bent Over Barbell Row
4 sets of 12, 10, 8, 8 reps
Chin-Up Chin-Up
Wide Grip Chin-Up (to back)
4 sets of 10 reps
Superset:
Seated Cable Rows Seated Cable Rows
Seated Cable Rows
2 sets of 10, 8 reps, 1 double drop set of 8, 6 reps
Chin-Up Chin-Up
Wide Grip Chin-Up (to front)
4 sets of 10 reps
Superset:
Lying T-Bar Row Lying T-Bar Row
Lying T-Bar Row
3 sets of 12, 10, 8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
Wide-Grip Lat Pulldown (to front)
3 sets of 10, 8, 8 reps
Resume normal sets:
Crunches Crunches
Abs:
15 min various exercises
Day 5: Shoulders
Triset:
Front Dumbbell Raise Front Dumbbell Raise
Front Dumbbell Raise
3 sets of 10 reps
Side Lateral Raise Side Lateral Raise
Side Lateral Raise
3 sets of 10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
Seated Bent-Over Rear Delt Raise
3 sets of 10 reps
Triset:
Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck
Standing Barbell Press Behind Neck
2 sets of 10, 8 reps
Cable Seated Lateral Raise Cable Seated Lateral Raise
Cable Seated Lateral Raise
2 sets of 8 reps
Dumbbell Lying Rear Lateral Raise Dumbbell Lying Rear Lateral Raise
Dumbbell Lying Rear Lateral Raise
2 sets of 8 reps
Resume normal sets:
Upright Barbell Row Upright Barbell Row
Upright Barbell Row
2 sets of 10 reps
Barbell Shrug Barbell Shrug
Barbell Shrug
4 sets of 20, 15, 12, 10 reps
Day 6: Chest/Calves/Abs
Superset:
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip
4 sets of 10, 8, 8, 6 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes
Incline Dumbbell Flyes
4 sets of 10, 8, 8, 8 reps
Superset:
Dumbbell Bench Press Dumbbell Bench Press
Dumbbell Bench Press
4 sets of 10, 8, 8, 6 reps
Butterfly Butterfly
Butterfly
4 sets of 10, 8, 8, 8 reps
Superset:
Cable Crossover Cable Crossover
Upper Cable Crossover
3 sets of 12, 10, 8 reps
Cable Crossover Cable Crossover
Lower Cable Crossover
3 sets of 12, 10, 8 reps
Superset:
Decline Barbell Bench Press Decline Barbell Bench Press
Decline Barbell Bench Press
3 sets to failure
Dips - Chest Version Dips - Chest Version
Dips - Chest Version
3 sets to failure
Working sets:
Standing Calf Raises Standing Calf Raises
Standing Calf Raises
2 sets of 100, 75 reps
Donkey Calf Raises Donkey Calf Raises
Donkey Calf Raises
2 sets of 50, 25 reps
Crunches Crunches
Abs:
15 min various exercises
Day 7: Rest
