Legs:
• 10 Bulgarian Barbell Split Squats on
each leg
Rest 90sec. Repeat for 4 Total Sets

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

Back:
• 12-15 Barbell Bent Over Rows (supinated)
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
• 30 Barbell Strict Press
• 20 Barbell Strict Press
• 10 Barbell Strict Press
* Rest 60sec. Between Sets
* Go up in weight after each set
* Start LIGHT
* It’s ok if you break a few times, it’s expected, just
keep it short

Biceps:
• 12-15 Zottman Curls
Rest 60 sec. Between Sets
Repeat for 4 Total Sets

Triceps:
• 12-15 Double DB Overhead
Extensions
4 Rounds

50 Barbell Sit Up

Legs
• 8-10 Bulgarian Deadlifts on each leg
4 Rounds

Chest/Back Superset:
• 6-8 Heavy Flat Barbell Bench Press
(increase each set)
Immediately into;
• 5-10 One Hand Bent Over Row
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
• 6-8 BB Heavy Standing Shoulder Press
Rest 90sec. Repeat for 4 Total Sets

Triceps:
• 3 sets of single DB Tricep Overhead
Extensions to failure
Rest 90sec. Repeat for 4 Total Sets

Biceps:
• 3 Sets of close grip BB Curls to
failure
Rest 90sec. Repeat for 4 Total Sets
Shoot for a weight that you can between 10-12
reps with

Abs:
• 30sec. of Hanging Knee Raises
Repeat for 5 Rounds

Legs:
• 10 Barbell Back Squats with a 20X0 Tempo.
Rest 90sec. Repeat for 3 Total Sets

Chest:
• 12-15 Incline DB Bench Press with a
neutral grip.
Rest 90sec. Repeat for 4 Total Sets

Back:
• 8-10 Deadrow into:
8-10 BB Row. 4 Rounds

Shoulders:
• 12-15 DB Lateral Raises
Immediately into;
• 12-15 DB Front Raises

Triceps:
• 15-20 Flat Bench DB Skull Crushers (using
2 DBs)
Rest 60sec. Repeat for 4 total Sets

Biceps:
• 10-12 Preacher Curl
4 Rounds

Abs:
2 sets as fast as possible of 25 Sit-Ups and 25
Russian Twists

Legs:
10-8-7-6 Back Rack Reverse Lunges

Chest & Tri:
10-8-6-5 Narrow Grip Bench Press

Back:
8 One Hand Row
3 Rounds

Bicep & Tricep:
BB Tricep Extension into:
Standing DB Curl
10 Reps x 4 Rounds

Tricep & Bicep:
Double DB Extension into:
Incline DB Curl
10 Reps x 4 Rounds

Abs:
50 Leg Raises into:
50 Hip Raises

Legs:
• 15-20 Landmine Hack Squats
Rest 90sec. Repeat for 4 Total Sets

Chest + Back Superset:
• 6-8 Heavy Flat DB Bench Press
• 6-8 Heavy Pendlay Rows
Rest 90sec. Repeat for 4 total sets

Shoulders:
• 3 Sets of Barbell Strict Press.
As soon as you fail, do a “Push” Press until you fail again
Rest 90sec. Repeat for 3 Total Sets
* On the strict press weight, shoot for a weight
you can only get 6-8 reps with. Then you
should get another 6-8 with the push press

Biceps + Tricep Superset:
• 10-12 Alternating DB Curl
• 10-12 BB Supinated Tricep Extensions
Rest 60sec. Repeat for 4 Total Sets

Legs/Chest Superset:
• 12-15 DB Deadlifts
Immediately into;
• 12-15 Incline DB Crush Press
Rest 90sec. Repeat For 4 Total Rounds

Back/Bicep Superset:
• 12-15 DB Incline Row
Immediately into;
• 12-15 DB Spider Curl
Rest 90sec. Repeat For 4 Total Rounds

Shoulders:
• 12-15 DB Shoulder Press
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

Abs:
60 DB Side Plank Rotation

Legs:
• 8-10 Single Leg RDL’s on each leg (barbell).
Rest 90sec. Repeat for 4 Total Sets

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

Back:
• 12-15 Barbell Row
Rest 90sec. Repeat for 4 Total Sets

Shoulders:
10 Behind the Neck BB Shoulder Press (sitting)
3 Sets

Bicep/Triceps:
• 12-15 Crossbody DB Bicep Curls
Immediately into;
• 12-15 Double DB Tricep Extensions
Rest 60sec. Repeat for 4 Total Sets

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:
5 min Of Max BB Rows

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 Supinated DB Curls
(Heavy as possible). Rest 60sec. Between
Sets

Abs:
100 Flutter Kicks

Legs:
10-8-6-5 Front Foot Elevated Static BB Lunge
Rest 90s between sets

Chest:
5 x 5 Bench Press

Back:
8 Heavy One Hand Row
4 Rounds Total

Shoulders:
6 Heavy Push Press
3 Rounds

Tricep & Bicep:
10 EZ-Bar Skull Crusher into:
10 BB Curl

Abs:
5 x 5 BB Roll Out

Legs:
10 Back Squat
4 Rounds

Chest:
8-6-5-5 Decline Bench Press
Rest 90s. between sets

Back:
8 Supinated Deadrow
4 Rounds

Bicep & Tricep:
10 BB Curl into:
10 Tri Push Up

10 Tri Bench Press into:
10 Preacher Curl
4 Rounds of both

Abs:
10 Mt. Climber Planks into:
10 Cross Crunches into:
10 Oblique Heel Touch
x 5