Monday 6/26/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Preacher Curls (Heavy) – 4 sets + drop set – 12, 10, 8, 6, failure
  • Single Arm DB Rows – 4 sets – 12, 10, 8, 6 reps
  • Incline Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • ISO High Row Machine – 4 sets – 20, 15, 12, 10 reps
  • Single Arm Cable Curls – 4 sets – 20, 15, 12, 10 reps each arm
  • Reverse Grip Bent Over Barbell Rows – 4 sets – 15, 12, 10, 8 reps
  • Wide Grip Curls – 4 sets to failure
  • Weighted Curl Machine (Heavy) – 4 sets to failure
  • Plank Set – 5 minutes – 1 min plank, 1 min rest, repeat
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Wednesday 6/21/17 – Chest and Triceps

  • Bench Press – Warm up + 5 sets – 10, 5, 5, 5, 5, 5 reps
  • Dips – sets as needed -50 reps
  • Landmine Chest Press – 4 sets + drop set – 12, 10, 8, 6, failure
  • Standing Overhead Tricep DB Press – 12, 10, 8, 6 reps
  • (Super Set) Chest Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Push-ups – 4 sets to failure
  • Tricep Cable Pushdown (Heavy) – 4 sets – 12, 10, 8, 6 reps pause at the bottom
  • Cross Body Chest Press – 4 sets to failure
  • Standing Cross Body Tricep Extensions – 4 sets of 12 reps
  • Plank Set – 5 min – 1 min plank, 1 min rest, repeat
  • Flutter Kicks – 4 sets of 45 seconds

Tuesday 6/20/17 – Legs and Shoulders

  • Stair Climber – 5 minutes
  • Squats – Warm up + 5 sets – 10, 5, 5, 5, 5, 5 reps
  • Standing Military Press – 4 sets + drop set – 12, 10, 8, 6, failure
  • Single Arm Overhead DB Walking Lunges – 4 sets of 20 steps
  • (Super Set) DB Front Shoulder Raises – 4 sets of 12 reps
  • (Super Set) Full Lateral Shoulder Raises – 4 sets of 12 reps with 10lbs plates
  • (Super Set) Standing Weighted Calf Raises – 4 sets – 15, 12, 10, 8 reps minimal rest
  • (Super Set) Standing Bodyweight Calf Raises – 4 sets to failure minimal rest
  • Seated Lateral Raise Machine – 4 sets + drop set – 12, 10, 8, 6, failure
  • Leg Extensions – 4 sets + drop set – 12, 10, 8, 6, failure
  • Rear Delt Cable Rope Rows – 4 sets – 15, 12, 10, 8 reps

Monday 6/12/17 – Chest and Triceps

  • Bench Press – Warm up + 4 sets – 12, 12, 10, 8, 6 reps
  • Seated Overhead Tricep Extensions – 4 sets – 12, 10, 8, 6 reps
  • Chest Fly Machine (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Reverse Grip Cable Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • DB Bench Press – 4 sets – 12, 10, 8, 6 reps
  • Single Arm Cable Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Landmine Chest Press – 4 sets – 12, 10, 8, 6 reps
  • Rope Pulldowns – 4 sets + drop set – 12, 10, 8, 6, failure
  • Weighted Crunch Machine (Obliques) – 4 sets of 20 reps each side
  • Leg Lifts – 4 sets to failure

Friday 6/9/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Partner Curls (33s) – 3 sets of 33 reps
  • Seated Cable Rows – 5 sets – 12, 10, 8, 6, 4 reps
  • Cable Rope Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • Deadlifts – 5 sets of 5 reps
  • Incline Bench Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Pulldowns – 4 sets + drop set – 12, 10, 8, 6, failure
  • Wide Grip Barbell Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • (Super Set) Weighted Ball Sit-ups – 4 sets of 20 reps
  • (Super Set) Plank – 30 seconds
  • Captain’s Chair Leg Lifts – 4 sets to failure

Thursday 6/8/17 – Legs and Shoulders

  • Stair Climber – 5 minutes
  • Squats – Warm Up + 4 sets – 10, 12, 10, 8, 6 reps
  • Standing Military Press – 12, 10, 8, 6 reps
  • (Super Set) Weighted Standing Calf Raises – 4 sets – 20, 18, 15, 10
  • (Super Set) Body Weight Standing Calf Raises – 4 sets of 25
  • Side DB Lateral Raise – 4 sets – 12, 10, 8, 6 reps
  • Weighted Walking Lunges – 4 sets of 20 reps each side
  • (Super Set) Front Barbell Raise – 4 sets of 10 reps
  • (Super Set) Upright Barbell Row – 4 sets of 10 reps
  • Laying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • (Tri Set) Incline Bench Rear Delt Front Raise – 4 sets of 10
  • (Tri Set) Incline Bench Rear Delt Side Raise – 4 sets of 10
  • (Tri Set) Incline Bench Rear Delt Rows – 4 sets of 10

Wednesday 6/7/17 – Chest and Triceps

  • Bench Press – 4 sets – 12, 10, 8, 6 reps
  • Seated Overhead Tricep Extensions – 4 sets – 12, 10, 8, 6 reps
  • Landmine Chest Press – 4 sets + drop set – 12, 10, 8, 6, failure
  • Close Grip Cable Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Incline Bench Press – 4 sets – 12, 10, 8, 6 reps
  • Single Arm Reverse Grip Pulldowns – 12, 10, 8, 6 reps each arm 
  • (Super Set) Chest Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Push-ups – 4 sets to failure
  • Single Arm Overhead Cross Body Extensions – 4 sets – 12, 10, 8, 6 reps each arm
  • Weighted Ball Sit-ups – 4 sets of 25
  • Plank Set – 5 minutes – 1 min plank, 1 min rest, repeat
  • Leg Raises – 4 sets of 20