Monday 3/13/17 – Back, Biceps, and Abs

  • Pull-Ups – sets as needed – 50 reps
  • Close Grip Preacher Curls – 4 sets + drop set – 12, 10, 8, 6, 15 reps
  • Deadlifts – 5 sets – 5, 5, 5, 5, 5 reps
  • Standing EZ Bar Curl Ladder – 10 sets – 1,2,3,4,5,6,7,8,9,10 reps
    • Only rest while partner curls (rest equal to set length)
  • Seated Cable Rows – 4 sets – 12, 10, 8, 6 reps
  • Standing Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • MAG Grip Pulldowns (Heavy) – 4 sets – 10, 8, 6, 4 reps
  • Rope Curls – 4 sets – 25, 25, 25, 25 reps
  • High Row Machine – 4 sets – 12, 10, 8, 6 reps
  • Wide Grip Curls – 4 sets – 12, 10, 8, 6 reps
  • Captains Chair Straight Leg Raises – 4 sets – 12, 12, 12, 12 reps
  • Plank – 1 minute

Friday 3/10/17 – Chest and Triceps

  • Bench Press (Heavy) – Warm Up + 6 sets – 10, 12, 10, 8, 6 reps, failure, failure
  • Close Grip Tricep Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Decline Bench – 4 sets – 12, 10, 8, 6 reps
  • Rope Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Super Set
    • Chest Fly Machine – 4 sets – 12, 10, 8, 6 reps
    • Push-Ups – 4 sets – 12, 12, 12, 12 reps
  • Dips- 4 sets to failure – add weight to keep reps under 20
  • Incline DB Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Overhead Tricep Press – 4 sets – 12, 10, 8, 6 reps
  • Single Arm Cross Body Chest Press – 4 sets – 12, 12, 12, 12 reps
  • Supinated Preacher Grip Tricep Pulldowns – 4 sets – 12, 10, 8, 6 reps

Thursday 3/9/17 – Legs and Shoulders

  • Stair Climber – 5 minutes
  • Squats – Pause set + 4 sets – 10, 12, 10, 8, 6 reps
  • Standing Military Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Calf Raise Machine – 4 sets to failure
  • Super Set
    • Alternating Hammer Grip Front Shoulder Raise – 4 sets – 10, 10, 10, 10 reps per arm
    • Full Lateral Side Raises – 4 sets – 12, 12, 12, 12 reps
  • Hack Squats – 4 sets – 12, 10, 8, 6 reps
  • Upright Cable Rows – 4 sets – 12, 10, 8, 6 reps
  • Leg Extensions – 4 sets – 12, 10, 8, 6 reps
  • Rear Delt Flys – 4 sets – 12, 10, 8, 6 reps
  • Donkey Calf Raises – 4 sets to failure
  • Seated DB Shoulder – 4 sets – 12, 10, 8, 6 reps

Wednesday 3/8/17 – Back and Biceps

  • Pull-Ups – sets as needed – 50 reps
  • Wide Grip Curls – 4 sets – 12, 10, 8, 6 reps
  • One Arm DB Lat Row – 4 sets – 12, 10, 8, 6 reps
  • Standing Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Cable Rows – 4 sets + drop set – 12, 10, 8, 6 reps, failure
  • Incline Bench Concentration Curls – 4 sets – 12, 10, 8, 6 reps
  • Lat Pulldowns – 4 sets + drop set – 12, 10, 8, 6 reps, failure
  • Cable Rope Curls – 4 sets – 12, 10, 8, 6 reps
  • Lateral High Row Pulldown Machine – 4 sets – 12, 10, 8, 6 reps
  • Cable Drag Curls – 4 sets – 25, 25, 25, 25 reps

Tuesday 3/7/17 – Chest and Triceps

Most of us who lift are normal people who don’t really desire to compete or anything next level. We want to look good at the pool or bust out of our sleeves while we’re at the bar. My philosophy to get the most out of a normal days workout is to break each exercise into two ideologies. The first two sets should focus on form and repetitions, sacrifice a few pounds, practice your form, and get some blood moving. The second two sets should be all about weight. Now don’t throw all form out the window but the goal is to move the most weight possible. If form lacks a little but you move the weight from A to B, so be it. Chest day is a good day to put this to practice. Give it a shot.

  • DB Chest Press – 4 sets + drop set – 12,10,8,6 reps, failure
  • Straight Bar Tricep Cable Pulldowns (T-Rexes) – 4 sets – 12,10,8,6 reps
  • (Super Set)
    • Chest Fly Machine – 4 sets – 12,10,8,6 reps
    • Push-Ups – 4 sets – 12,12,12,12 reps
  • Seated DB Overhead Tricep Extensions – 4 sets – 12,10,8,6 reps
  • Close Grip Incline DB Press – 4 sets – 12,10,8,6 reps
  • Rope Pull Downs – 4 sets + drop set – 12,10,8,6 reps, failure
  • Incline DB Fly – 4 sets – 12,10,8,6 reps
  • Dips – sets as needed – 50 reps
  • DB Chest Pullovers – 4 sets – 12,10,8,6 reps
  • Supinated Preacher Grip Cable Pulldowns – 4 sets – 12,10,8,6 reps