Legs:
• 4 Sets of 5 Deadlifts (as heavy as
possible).
Rest 2-3min. Between Sets

Chest:
• 6-8 Incline BB Bench Press with a
40X40 Tempo. Rest 90sec.
Repeat For 4 Total Sets.
* Tempo is 4 seconds down, 0sec. at the
bottom, 4 seconds up, 0 sec. at the top
Each rep takes 8 seconds.)

Back:
• 5min. to get as many Supinatde Barbell Rows
as possible

Shoulders:
• 4 Sets of 10-12 Dumbbell Shoulder Presses
Rest 90sec. Between Sets

Triceps:
• 4 Sets of 12-15 Incline Single DB
Skull Crushers.
Rest 60sec. Between Sets

Biceps:
• 4 Sets of 10-12 DB Curls
(Heavy as possible). Rest 60sec. Between
Sets

High Volume!

Legs:
• 100 Barbell Back Squats

Chest:
• 100 Decline Bench Press

Back:
• 100 DB Bent Over Rows with this rep
scheme:
40 reps right arm
40 reps left arm
30 reps right arm
30 reps left arm
20 reps right arm
20 reps left arm
10 reps right arm
10 reps left arm

Shoulders:
• 100 Lateral DB Raises

Triceps:
• 100 Double DB Tricep Over Head
Extensions

Biceps:
• 100 DB Hammer Curls (curling both sides
at the same time)

Abs:
• 100 Plate Sit-Ups

Legs:
• 10 Barbell RDL Immediately into; 25 m BW Lunges
4 Sets Total

Chest:
• 10 Barbell Incline Bench Press
4 Rounds

Back:
10 Incline DB Row x4

Biceps:
4 Sets:
• Crossbody curls to failure
Stay on the same side until you fail. Do
not alternate.
Rest 60sec. After the second arm

Triceps:
4 Sets:
• 7 Tri Push Up immediately into; 5 BB Face Scrapers (slow controlled tempo)
Rest 60sec. After Each Set

Abs:
2 Rounds:
• 25 Plank CrossBody Toe Taps (right)
• 25 Obliques (right)
• 25 Plank CrossBody Toe Taps (left)
• 25 Obliques (left)
Rest 60sec. After 1st Round

Legs:
• 3 Heavy Barbell Front Squats with a 25X0
Tempo.
Rest 2min. Repeat for 3 Total Sets

Chest:
• 8-10 BB Bench Press with
Rest 90sec. Repeat for 4 Total Sets

Back:
• 12 Deadrow
Rest 90sec. Repeat for 4 Total Sets.

Shoulders:
• 12-15 DB Arnold Press
Rest 90sec. Repeat for 3 Total Sets

Triceps:
• 4 Sets of Max Reps. Double DB overhead
extensions.
Rest 60sec. Between Sets

Biceps:
• 4 Sets of Max BB Curl

Legs:
10 Hip Thrust immediately into:
6 Nordic Hamstring Curls
4 total sets

Chest:
4 Assisted Bench Press (overloading)
5 Sets

Back:
8 One Hand Bent Over Row x 3

Shoulders:
6 Barbell Strict Press x 4

Bicep & Tricep Superset:
10 Ez-Bar/ Barbell Curl into Skull Crusher x 5

10 Barbell Static Lunge (each leg)
4 Sets

8 Barbell Incline Bench Press
4 Rounds Total

12-10-8-6 Bent over Barbell Row

6 Push Press x 3

10 BB Curl into:
10 BB Reverse Curl x 4

12 DB Incline Tricep Extension x 3

Legs:
4 Pause Back Squat (tempo 05x0) 4 Sets

Chest:
10-8-6-6 Decline DB Bench Press

Back:
12-10-8-6 Supinated Barbell Row into: 10 DB Back Deltoid Flys

Shoulders:
12 DB Lateral Raises x 3

Bicep & Tricep Superset:
12 Sitting DB Curls (supinated grip)
12 Sitting DB Tri Ext.

Ab Circuit:
30 s of Every Excercise
Scissor Kicks
Lying Leg/ Hip Raise
Knees To Chest
Toe Touches
Mt. Climber
x 2

Legs:
8-10 Single Leg RDL's on each (barbell)

Chest:
4-6 Incline Barbell Bench Press x 4 + 1 (20 reps Cutback Set)

Back:
10-12 Incline DB Row
4 Rounds

Shoulders:
8 Sitting Barbell Strict Press x 3

Bicep (Barbell Curl) & Tricep (Barbell Extension):
"21's" Curl into:
"21's" Extension
3 Rounds

Abs:
100 Leg/Hip Raises with Rotation

Legs:
• 12 DB RDL’s
Rest 90sec. Repeat for 4 Total Sets

Chest:
• Incline Barbell Bench Press to failure
Shoot for a weigh that you can get
between 25-30 reps with on the first set
Rest 90sec. Repeat for 4 Total Sets

Back:
• 5 min to do as many BB Bent Over Row (deadrow) as possible

Shoulders:
3 Rounds:
• 15 Single DB Front Rack Press (each arm)

Biceps:
12-15 Single DB Curls.
Rest 60sec. Repeat for 4 Total Sets

Tricep:
12 Double DB Tricep Extension
3 Rounds

50 Turkish Sit Up (each)

Build your own:
Sets & Reps: 5x5
Main for Strength (pick one):
Back Squat
Bench Press
Deadlift
Main for Hyper (pick 2-3):
Sets & Reps: 4x10-12
Walking Lunges
Hip Thrust
Squat Clean
Push Press
DB Incline Bench
Deadrow
Pendlay Row
Arnold Press
Snatch
RDL
Pull Up
Accessories for Support (Pick 2-4)
Sets & Reps: 4x10-12