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
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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 6/1/17 – Chest and Triceps

  • DB Bench Press/Bench Press – 5 sets – 12, 10, 8, 6, 6 reps
  • Single Arm Reverse Grip Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Landmine Chest Press – 4 sets + drop set – 12, 10, 8, 6, failure
  • Cable Rope Pulldowns – 4 sets + drop set – 12, 10, 8, 6, failure
  • (Super Set) Chest Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Push-ups – 4 sets of 15 reps
  • Skullcrushers – 4 sets – 12, 10, 8, 6 reps
  • Incline DB Fly – 4 sets – 12, 10, 8, 6 reps
  • Seated Overhead Tricep Extensions – 4 sets + drop set – 12, 10, 8, 6, failure
  • DB Chest Pullovers – 4 sets – 12, 10, 8, 6 reps
  • Dips – 4 sets to failure
  • Torso Rotation Machine – 4 sets – 15, 12, 10, 8 reps
  • Captain’s Chair Straight Leg Lifts – 4 sets to failure

Tuesday 5/30/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Deadlift – 5 sets – 10, 10, 8, 8, 6 reps
  • Cable Rope Curls (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Bent Over Barbell Rows – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Barbell Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • Wide Grip Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • EZ Bar Close Grip Preacher Curls – 4 sets – 12, 10, 8, 6 reps
  • Seated Cable Rows – 4 sets + drop set – 12, 10, 8, 6, failure
  • Incline Bench Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Weighted Exercise Ball Sit-ups – 4 sets of 20
  • Plank Set – 5 minutes – 1 min plank, 1 min rest, repeat

Monday 5/29/17 – Chest and Triceps

  • DB Bench Press – 4 sets – 12, 10, 8, 6 reps
  • Seated Overhead Tricep Extensions – 4 sets – 12, 10, 8, 6 reps
  • Low Cable Crossovers – 4 sets – 12, 10, 8, 6 reps
  • Single Arm Cable Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Chest Fly Machine – 4 sets + drop set – 12, 10, 8, 6, failure
  • Cross Body Standing Tricep Extensions – 4 sets – 12, 10, 8, 6 reps per arm
  • Landmine Chest Press – 4 sets + drop set – 12, 10, 8, 6, failure
  • Cable Rope Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Cross Body Chest Press – 4 sets to failure
  • Close Grip Cable Pulldowns (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Weighted Crunch Machine – 4 sets to failure
  • Torso Rotation Machine – 4 sets to failure

Thursday 5/25/17 – Shoulders and Abs

  • Seated DB Shoulder Press – 4 sets – 12, 10, 8, 6 reps
  • Leg Raises – 4 sets of 25 reps
  • Side Delt Raises – 4 sets – 12, 10, 8, 6 reps
  • Butterfly Sit-ups – 4 sets of 25 reps
  • (Super Set) DB Rear Delt Flys on Incline Bench – 4 sets of 10 reps
  • (Super Set) Rear Delt Front Raises on Incline Bench – 4 sets of 10 reps
  • (Super Set) Rear Delt DB Rows on Incline Bench – 4 sets of 10 reps
  • Plank Set – 5 minutes – 1 min plank, 1 min rest, repeat