Weeks 1-4 (Loading) Rest Intervals - 1 Minute Monday Full Squats – 4 Sets x 8-12 Reps Romanian Deadlifts – 4 Sets x 8-12 Reps Bench

Press – 4 Sets x 8-12 Reps Pendlay Bent Over Rows – 4 Sets x 8-12 Reps Superset: Dumbbell Curls/Skull Crushers – 3 Sets x 8-12 Reps Abdominal Superset (Russian Twists, Twisting Sit-Ups) – 3-4 Sets x 8-12 Reps Wednesday Military Press – 4 Sets x 8-12 Reps Pull-Ups – 4 Sets x 8-12 Reps Dips – 4 Sets x 8-12 Reps Bent Over Rows – 4 Sets x 8-12 Reps Superset: Barbell Shrugs/Lateral Raises – 4 Sets x 8-12 Reps Calf Raises – 3-4 Sets x 8-12 Reps Friday Split Squats – 4 Sets x 8-12 Reps Snatch-Grip Deadlifts – 4 Sets x 8-12 Reps Incline Bench Press – 4 Sets x 8-12 Reps Chin-Ups or Pendlay Bent Over Rows – 4 Sets x 8-12 Reps Superset: Reverse Curls/Skull Crushers – 3 Sets x 8-12 Reps Abdominal Superset (Weighted Sit-Ups, Leg Raises) – 3-4 Sets x 8-12 Reps Week 5 (Deloading) Rest Intervals - 2 Minutes Monday Full Squats – 2 Sets x 8-12 Reps Romanian Deadlifts – 2 Sets x 8-12 Reps Bench Press – 2 Sets x 8-12 Reps Pendlay Bent Over Rows – 2 Sets x 8-12 Reps Superset: Dumbbell Curls/Skull Crushers – 2 Sets x 8-12 Reps Abdominal Superset (Russian Twists, Twisting Sit-Ups) – 3 Sets x 8-12 Reps Wednesday Military Press – 2 Sets x 8-12 Reps Pull-Ups – 2 Sets x 8-12 Reps Dips – 2 Sets x 8-12 Reps Bent Over Rows – 4 Sets x 8-12 Reps Superset: Barbell Shrugs/Lateral Raises –2 Sets x 8-12 Reps Calf Raises – 2 Sets x 8-12 Reps Friday Split Squats – 2 Sets x 8-12 Reps Snatch-Grip Deadlifts – 2 Sets x 8-12 Reps Incline Bench Press – 2 Sets x 8-12 Reps Chin-Ups or Pendlay Bent Over Rows – 2 Sets x 8-12 Reps Superset: Reverse Curls/Skull Crushers – 2 Sets x 8-12 Reps Abdominal Superset (Weighted Sit-Ups, Leg Raises) – 3 Sets x 8-12 Reps Weeks 6-9 (Heavy Loading) Rest Intervals - 1 Minute

Twisting Sit-Ups) – 4 Sets x 8-10 Reps Wednesday Superset: Military Press/Pull-Ups – 5 Sets x 6-8 Reps Superset: Dips/Bent Over Rows – 5 Sets x 6-8 Reps Superset: Barbell Shrugs/Lateral Raises – 5 Sets x 6-8 Reps Calf Raises – 4 Sets x 6-8 Reps Friday Split Squats – 5 Sets x 6-8 Reps Snatch-Grip Deadlifts – 5 Sets x 6-8 Reps Superset: Incline Bench Press/Chin-Ups or Pendlay Bent Over Rows – 5 Sets x 6-8 Reps Superset: Reverse Curls/Skull Crushers – 4 Sets x 6-8 Reps Abdominal Superset (Weighted Sit-Ups. Leg Raises) – 3 Sets x 8-12 Reps .1 Minute Monday Full Squats – 2 Sets x 8-12 Reps Romanian Deadlifts – 2 Sets x 8-12 Reps Bench Press – 2 Sets x 8-12 Reps Pendlay Bent Over Rows – 2 Sets x 8-12 Reps Superset: Dumbbell Curls/Skull Crushers – 2 Sets x 8-12 Reps Abdominal Superset (Russian Twists. Leg Raises) – 4 Sets x 8-10 Reps Week 10 (Deloading) Rest Intervals .Monday Full Squats – 5 Sets x 6-8 Reps Romanian Deadlifts – 5 Sets x 6-8 Reps Superset: Bench Press/Pendlay Bent Over Rows – 5 Sets x 6-8 Reps Superset: Dumbbell Curls/Skull Crushers – 4 Sets x 6-8 Reps Abdominal Superset (Russian Twists. Twisting Sit-Ups) – 3 Sets x 8-12 Reps Wednesday Military Press – 2 Sets x 8-12 Reps Pull-Ups – 2 Sets x 8-12 Reps Dips – 2 Sets x 8-12 Reps Bent Over Rows – 4 Sets x 8-12 Reps Superset: Barbell Shrugs/Lateral Raises –2 Sets x 8-12 Reps Calf Raises – 2 Sets x 8-12 Reps Friday Split Squats – 2 Sets x 8-12 Reps Snatch-Grip Deadlifts – 2 Sets x 8-12 Reps Incline Bench Press – 2 Sets x 8-12 Reps Chin-Ups or Pendlay Bent Over Rows – 2 Sets x 8-12 Reps Superset: Reverse Curls/Skull Crushers – 2 Sets x 8-12 Reps Abdominal Superset (Weighted Sit-Ups.

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