Legs:
50 m DB Walking Lunges (try to keep them as heavy as possible)
4 Rounds

Chest:
10-8-8-6
Floor Press

Back:
10-8-8-8 One Hand Row

Shoulders:
12 Sitting DB Shoulder Press
3 Sets

Bicep & Tricep Superset:
10-12 DB Preacher Curl into:
12-15 Narrow Grip Floor Press
4 Rounds

Legs:
• 8-10 DB Deadlifts
4 Rounds

Chest:
• 12-15 Incline DB Bench Press
Rest 90sec. Repeat For 4 Total Rounds

Back/Bicep Superset:
• 12-15 DB Pendlay Rows
Immediately into;
• 12-15 DB Hammer Curls
Rest 90sec. Repeat For 4 Total Rounds

Shoulders:
• 12-15 Lat Raises
Rest 90sec. Repeat for 3 Total Sets

Triceps:
• 20 Banded “Push” Downs
Immediately into;
• 20 Banded “Pull” Downs
Rest 60sec. Repeat For 4 Total Sets

High Intensity Day! Avoid Junk Volume!!:):)

Legs:
• 50 Front Squats
• 50 Back Squats (10-20% heavier)
* Make sure the weight is heavy to start and
that it takes about 4-5min. to finish each 50
reps

Chest:
• 100 Incline Barbell Bench Press

Back:
• 100 BB Row (underhand grip)

Shoulders:
• 100 Standing Lateral DB Raises

Triceps:
• 100 Double DB Tricep Extension

Biceps:
• 100 Reverse Grip Barbell Curls (for
weight on this one, just the bar should
be good)

Abs/Calves:
5 Rounds:
• 1min. Of Max Weighted Barbell Calf
Raises (Use something you can get
about 10-15 reps at a time)
Immediately into;
• 1min. Of Weighted Plank

Legs:
• 10 Barbell Step Ups on each leg (20 total).
Rest 90sec. Repeat for 4 Total Sets. Don't push with your foot that is on the ground, otherwise it will take pressure off your glutes and ham strings

Chest/Back Superset:
• 6-8 Heavy Incline Barbell Bench Press
Immediately into;
• 6-8 Deadrow (underhand grip)
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
• 15 Lateral DB Raises on each arm.
Opposite arm is doing an isometric hold
while the other is working. After all 30 reps
you can rest 90sec. Repeat for 3 Total Sets. You really need to go light on these

Bicep/Tricep Superset:
• 12 Feet Elevated Dips
Immediately into;
• 12-15 DB Hammer Curls (Curl both at the
same time)
Rest 60sec. Repeat for 3 Total Sets

Abs:
10 rounds:
• 5 Weighted plate sit-ups
• 5 Reverse sit ups (holding plate in front of
you for balance

Legs:
• 4 Sets of 8 RDL's (as heavy as
possible).
Rest 2-3min. Between Sets

Chest:
• 8-10 Incline DB 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:
•10 Bent Over DB Row
4 Sets

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

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

Biceps:
• 4 Sets of 12-15 DB Curls
(Heavy as possible). Rest 60sec. Between
Sets

Calves + Abs:
4 Sets with no rest:
• 1min. of Bodyweight Calf Raise

Legs:
• 10-12 Barbell Hip Thrust
4 Rounds Total

Chest + Back Superset:
2 Sets:
• 15 Flat Bench Press
• 15 One Hand Row
Immediately into;
2 Sets:
• 12 Flat DB Bench Press
• 12 One Hand Row
Immediately into;
2 Sets:
• 9 Flat DB Bench Press
• 9 One Hand Row

Shoulders:
• 3 Sets of 8+10 Barbell Strict Press
Rest 90sec. After Each Set

Triceps:
• 4 Sets of max effort BB Skull Crusher
Rest 60sec.

Biceps:
• 3 Sets of 12-15 (each arm) Sitting Incline
Alternating DB Curls.

Legs:
25 m DB Walking Lunges + 25 m BW Lunges into 30s Weighted Wall Sit
4 Rounds Total

Chest & Shoulders (Back Deltoid)
5 x 5 Decline Barbell Bench Press into 5 x 10 Rear Delt Flys

Back & Bicep:
10 Barbell Deadrow (Supinated Grip) + 10 BB Curl + 10 BB Reverse Curl
4 Rounds

Tricep:
Max Tri Push Up into 12 Double DB Tricep Extension
4 Rounds

Abs:
100 Reverse Crunch

Legs:
4 x 10 DB Squat (tempo 30x0)

Chest:
10 DB Bench Press (tempo 22x0)
4 Rounds

Back & Bicep:
10 Landmine Row into:
10 Spider Curl
4 Rounds

Tricep & Shoulder:
5 Pin Press into:
10 Lat. Raise
4 Rounds

Abs:
30s Copenhagen Plank (each side)
3 Rounds

Legs:
Back Squat (tempo 05x0)
4 Reps and 4 Rounds @ RPE 7

Tricep & Chest
8-7-6-5Narrow Grip Bench Press into:
12 DB Fly's

Back:
10 DB Incline Row into:
10 DB Incline Back Delt
4 Rounds

Shoulders:
10-12 Supported Lat. Raise
2 Rounds

Bicep:
10 Reverse BB Curl into:
10 DB Preacher Curl
x 4

Abs:
100 Dead Bug

Legs:
• 6-8 Heavy Barbell Hip Thrusts
Rest 90sec. 4 Sets. After the 4th set,
strip it down to 50% of the weight and
do a burn out set for max reps

Chest:
• 6-8 Heavy Barbell Incline Bench Press
Rest 90sec. Repeat for 4 total sets

Back:
4 Rounds
• 10-12 One Hand DB Row
4 Rounds

Shoulders:
10-12 Arnold Press
3 Rounds

Triceps + Bicep Superset:
• 100 Body Weight Elevated Tricep Dips
Immediately into;
• 100 Barbell Bicep Curls

Abs:
• 5min. of straight flutter kicks.
(left+right= 1 rep)
* Can you get over 250?