Day 1: Push A (Chest, Shoulders and Triceps)

Instruction:
·         The aim of this workout, is to attain the desired reps at the heaviest weight you can.
·         When you are required to Super Set (SS) you must also hit the desired reps for the superset
·         On the Barbell Bench Press, use the heaviest weight you can for the desired Reps.
·         Between Sets you have 30-60 seconds maximum of rest.
·         Fill in the weights you used during every single workout and set.
·         Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
Exercise Set 1
Reps Weight
SUPERSETS
Flat Barbell Bench Press 10
Push Up’s Till Failure AMRAP
SUPERSETS
Incline DB Bench Press 10
Incline DB Flys Till Failure AMRAP
1 arm DB Raises 10
Seated DB Shoulder 6
DB Lateral Raises 10
Cable Overhead Tricep Extension 10
1 arm Cable Tricep Pushdown 10
Leg Raises 10

Day 2: Pull A (Back and Biceps)

Instruction:
·         The aim of this workout, is to attain the desired reps at the heaviest weight you can.
·         When you are required to Super Set (SS) you must also hit the desired reps for the superset
·         On the Lat Pulldowns, use the heaviest weight you can for the desired Reps.
·         Between Sets you have 30-60 seconds maximum of rest (Except for Conventional Deadlifts – 2m
·         Fill in the weights you used during every single workout and set.
·         Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1
Reps Weight
Lat Pull Downs 10
Neutral Grib Lat Pull Downs 10
1 Arm Cable row 10

Cable Row 10
Bent Over Dumbel Row 10
DB Shrugs 5X10 10

Cable Curls 4X10 (No Rest) 10

Hammer Curls 4X10 10
Spider Curls AMRAP AMRAP
Plank 4X ( 1 MIN

Day 3: Legs A

Instruction:
·         The aim of this workout, is to attain the desired reps at the heaviest weight you can.
·         When you are required to Super Set (SS) you must also hit the desired reps for the superset
·         On the Leg Extension, use the heaviest weight you can for the desired Reps.
·         Between Sets you have 30-60 seconds maximum of rest.
·         Fill in the weights you used during every single workout and set.
·         Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1
Reps Weight
Leg Extention 15
Walking DB Lunges 10
Leg Press 20
Leg Curls 10
Stiff Legg DB Deadlift 10
SUPERSET
Adductor 10
Abductor 12
Woodchopper 12
Cable Woodchoppers 12

Day 4: Push B (Chest, Shoulders and Triceps)

Instruction:
·         The aim of this workout, is to attain the desired reps at the heaviest weight you can.
·         When you are required to Super Set (SS) you must also hit the desired reps for the superset
·         On the Barbell Bench Press, use the heaviest weight you can for the desired Reps.
·         Between Sets you have 30-60 seconds maximum of rest.
·         Fill in the weights you used during every single workout and set.
·         Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps
Exercise Set 1
Reps Weight
Seated DB Shoulder Press ss 10
DB Lateral Raises 10
1 Arm Side Cable raises (no rest) 10
FacePulls 10
Incline Barbell Bench Press 10
Cable Flies 10
Push Ups AMRAP
DB Skull Crusher 10
Weighted Dips 10
Bosu Ball Crunches 10

Day 5: Pull B (Back and Biceps)

Instruction:
·         The aim of this workout, is to attain the desired reps at the heaviest weight you can.
·         When you are required to Super Set (SS) you must also hit the desired reps for the superset
·         On the Lat Pulldowns, use the heaviest weight you can for the desired Reps.
·         Between Sets you have 30-60 seconds maximum of rest (Except for Conventional Deadlifts – 2m
·         Fill in the weights you used during every single workout and set.
·         Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1
Reps Weight
Pendlay Rows 4X10 10
Seated Cable Rows 4X10 10
Reverse DB Fly 4X10 10
Pull Ups 4X10 10
Straight Arm Pull Down 3X10 10
1 Arm DB Row 4X10 10
Seated DB Curls 4X10 10
Concentration Curls 3X10
Reverse Ez Bar Curl 2X20 20
Swiss Ball Knee Tuck 4X10 10

Day 6: Legs B

Instruction:
·         The aim of this workout, is to attain the desired reps at the heaviest weight you can.
·         When you are required to Super Set (SS) you must also hit the desired reps for the superset
 ·         On the Leg Extension, use the heaviest weight you can for the desired Reps.
·         Between Sets you have 30-60 seconds maximum of rest.
·         Fill in the weights you used during every single workout and set.
·         Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1
Reps Weight
Squats 6
Smith Machine Lunges 10
Leg Extension 15
Lying Legg Curl 10
Calf Raises 10
Leg Raises
Crunches w/swiss ball 10
Cable Woodchoppers 12
aviest weight you can.
desired reps for the superset
or the desired Reps.

est 5 seconds and last 5 reps

Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight

10 10 10
AMRAP AMRAP AMRAP

10 10 10
AMRAP AMRAP AMRAP
10 10 10
8 10 12
10 10 10
10 10 10
10 10 10
10 10 10

aviest weight you can.

desired reps for the superset
desired Reps.
pt for Conventional Deadlifts – 2minutes rest between sets).

est 5 seconds and last 5 reps

Set 2 Set 3 Set 4

Reps Weight Reps Weight Reps Weight
10 10 10
10 10 10
10 10

10 10 10
 10 10 10
10 10 10

10 10 10
10 10 10
AMRAP AMRAP AMRAP
40 SEC 30 SEC 30 SEC

aviest weight you can.

desired reps for the superset
desired Reps.

est 5 seconds and last 5 reps

Set 2 Set 3 Set 4

Reps Weight Reps Weight Reps Weight
15 15 15
10 10 10
20 20 20
10 10 10
10 10 10

10 10 10
10 10 10
10 10 10
10 10 10

aviest weight you can.

desired reps for the superset
or the desired Reps.

est 5 seconds and last 5 reps

 Set 2 Set 3 Set 4
Reps Weight Reps Weight Reps Weight
10 10 10
10 10 10
10 10 10
10 10 10
10 10 10
10 10
AMRAP AMRAP AMRAP
10 10 10
10 10 10
10 10 10

aviest weight you can.

desired reps for the superset
desired Reps.
pt for Conventional Deadlifts – 2minutes rest between sets).

est 5 seconds and last 5 reps

Set 2 Set 3 Set 4

Reps Weight Reps Weight Reps Weight
10 10 10
10 10 10
10 10 10
10 10 10
10 10 10
10 10 10
10 10

20
10 10 10

aviest weight you can.

desired reps for the superset
desired Reps.

est 5 seconds and last 5 reps

Set 2 Set 3 Set 4 Set 5

Reps Weight Reps Weight Reps Weight Reps
8 10 12 0
10 10 10 10
15 15 15 15
10 10 10 10
10 10 10 10

10 10 10 10
10 10 10 10
WEEK 1
Weight