Week 1

Monday Workout- Chest and Back 

Bench Press- x10, x8, 6, 4, 2     Last Set-AMRAP- at least 15

One Arm Row- 3x10-16 each side

Incline Seated Chest Press-x8, x6, x4, x2

Single Arm Seated Chest Press- x8, 6, x4, x2

Standing Cable Chest Fly- 3x 10-16

Lying Chest Fly-3x10-16

 

Tuesday- Leg Day

 Back Squat- x10, x8, x6, x4 x2- AMRAP 135lbs

Leg Curls- 3x10-15

Leg Ext- 3x10-15

Standing Calf Raises-4x Fail

Seated Calf Raises-3x Fail- Feet Wide, Feet Close

 

Wednesday- REST Day or Cardio

 

Thursday- Shoulders and Arms

Seated Military Press-x10, x8, x6, x4, x2

Lateral Raises-3x10-16

Straight Bar Upright Row-3x10-16

Barbell Shrugs-4x10-16

Straight Bar Biceps Curl-3x10-16

Seated Hammer Curls-3x10-16

Triceps Rope Extensions-3x10-16

Single Arm Triceps Ext- 3x10-16

 

Friday- Chest and Back

Bench Press-x12, x10, x8, x6

Pulldowns- 3x10-16

Incline DB Bench Press-x12, x10, x8, x6

DB Pullovers-3x10-16

Bent Over T-Bar Rows-3x10-16

Incline DB Chest Fly-3x10-16

Weighted Cable Crunches-3x25

 

 

 

Week 2

Monday- Legs

Back Squat- x10, x8, x6, x4 x2- AMRAP 145lbs

Leg Curls- 3x10-15

Leg Ext- 3x10-15

Standing Calf Raises-4x Fail

Seated Calf Raises-3x Fail- Feet Wide, Feet Close

Leg Press-4x15-20 or Deadlifts-x10, x8, x6, x4, x2

 

Tuesday-Shoulders and Arms

Seated Military Press-x10, x8, x6, x4, x2

Lateral Raises-3x10-16

Straight Bar Upright Row-3x10-16

Barbell Shrugs-4x10-16

 

Biceps Curl-3x10-16

Seated Hammer Curls-3x10-16

Triceps Rope Extensions-3x10-16

Close Grip Bench Press-3x10-15

Single Arm Triceps Ext- 3x10-16

Cable Rotations-3x15

 

Wednesday- OFF

 

Thursday- Chest and Back

 

Bench Press-x12, x10, x8, x6

One Arm Row- 3x10-16

Incline Barbell Bench Press-x12, x10, x8, x6

Cable Straight Arm Pull Downs-3x10-16

Bent Over Barbell Rows-3x10-16

DB Chest Fly-3x10-16

Weighted Sit Ups-3x25

 

 

Friday- Heavy Legs

Leg Press-x15, x12, x10, x8, x6, AMRAP-x15-20

Barbell Split Lunge-3x10

SL Leg Extensions-3x10-16

Lying Leg Curls-3x10-16

Standing Calf Raises-3-5x15-20

SL Standing Calf Raises-3x15

 

Week 3

Monday-Shoulders and Arms

Military Press-x12, x10, x8, 6, x4

Single Arm Lateral Raise-3x10-16

Arnold Press-x10, x8, x6, x4

DB Shrugs-3x10-15- Hold at the top for 2 count

DB Hammer Curls-3x10-16

Preacher Curls-3x10-16

Biceps 21’s-3x21

DB CG Bench Press-3x10-16

Seated OH Triceps Ext-3x10-16

Standing Triceps Ext-3-4x10-20 

 

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