Tuesday 6/6/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Close Grip Preacher – 4 sets – 12, 10, 8, 6 reps
  • Seated Cable Rows (Heavy) – 5 sets – 12, 10, 8, 6, 4 reps
  • Standing Alternating DB Curls – 4 sets – 12, 10, 8, 6 reps each arm 
  • Straight Arm Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Cable Drag Curls – 4 sets – 20, 15, 12, 10 reps
  • High Row Machine – 4 sets – 12, 10, 8, 6 reps
  • Standing Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Weighted Crunch Machine – 4 sets – 20, 15, 10, 8 reps
  • Torso Rotation Machine – 4 sets – 12, 10, 8, 6 reps each side
  • Captain’s Chair Leg Lifts – 4 sets to failure

Monday 6/3/17 – Legs and Shoulders 

  • Stair Climber – 5 minutes
  • (Super Set) Rear Delt Fly Machine (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Front Plate Raises – 4 sets to failure
  • Walking Lunges – 4 sets of 20 reps (10 per side)
  • Standing DB Military Press – 4 sets +drop set – 12, 10, 8, 6, failure
  • Squats – 4 sets – 12, 10, 8, 6 reps
  • Lateral Shoulder Raise Machine – 4 sets + drop set – 12, 10, 8, 6, failure
  • (Super Set) Seated Calf Raises – 4 sets to failure
  • (Super Set) Standing Bodyweight Calf Raises – 4 sets to failure
  • Upright Rows – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions – 4 sets + drop set – 12, 10, 8, 6, reps
  • Cable Rope Rear Delt Row – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raise Machine (Heavy) – 4 sets – 12, 10, 8, 6 reps

Friday 6/2/17 – Back and Biceps

  • Pull-ups – sets as needed – 50 reps
  • Cable Drag Curls – 4 sets + drop set – 12, 10, 8, 6, failure
  • Straight Arm Lat Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Close Grip Preacher Curls (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Iso-Lateral High Row Machine – 4 sets + drop set – 12, 10, 8, 6 reps
  • Incline Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Mag Grip Cable Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Barbell Curls – 4 sets – 12, 10, 8, 6 reps
  • Seated Cable Row – 4 sets – 12, 10, 8, 6 reps
  • Cable Rope Curls – 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

Wednesday 5/31/17 – Legs and Shoulders

  • Stair Climber – 5 minutes
  • Squats – 5 sets – 12, 10, 8, 6, 6 reps
  • (Super Set) Front Barbell Raises – 4 sets of 12 reps
  • (Super Set) Upright Barbell Rows – 4 sets of 12 reps
  • Leg Extensions – 4 sets + drop set – 12, 10, 8, 6, failure
  • Rear Delt Fly Machine – 4 sets + drop set – 12, 10, 8, 6, failure
  • Hack Squats – 4 sets – 12, 10, 8, 6 reps
  • Deltoid Lateral Raise Machine – 4 sets + drop set – 12, 10, 8, 6, failure
  • (Super Set) Seated Calf Raises – 4 sets to failure – minimize rest
  • (Super Set) Standing Bodyweight Calf Raises – 4 sets to failure – minimize rest
  • Shrugs – 4 sets – 12, 10, 8, 6 reps
  • Lying Hamstring Curls – 4 sets – 12, 10, 8, 6 reps
  • Seated DB Shoulder Press – 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