Combination Size & Shape Program

DAYS 1 & 2 - LIGHT DAYS Day 1 Superset 1 & 2 1.Cable Crossovers 3x12-15 2.Incline Press 3x8-10 Superset 3 & 4 3.Flyes 3x12-15 4.Bench Press 3x8-10 Triset 5, 6, & 7 5.Lateral Raise 3x12 6.Military Press 3x8-10 7.Upright Row 3x10-12 Triset 8,9, & 10 8.DB Tricep Extension 3x12-15 9.Bench Dip 3x12-15 10.Tricep Kickback 3x10-12 Superset 11 & 12 11.Plate Grab 3x25-30 12.Seated Wrist Curl 3x25-30 Day 2 Superset 1 & 2 1.Barbell Pullover 4x12-15 2.Chin-Up 4x6-10 3.Seated Pulley Row 3x12 4.Hyperextension 3x12-15 Triset 5, 6, & 7 5.Preacher Curl 3x12 6.Seated DB Curl 3x10 7.Hammer Curl 3x12 Superset 8 & 9 8.Leg Extension 6x15 9.Leg Press 6x12-15 10.Leg Curl 4x15 Superset 11 & 12 11.Donkey Calf Raise 4x20 12.Seated Calf Raise 4x15-20

DAYS 4 & 5 - HEAVY DAYS Day 4 1.Incline Press 4-5x6-8 2.Bench Press 4-5x6-8 3.Military Press 6x6-8 4.Shrug 4x8 5.Cable Extensions 4x8 6.Tricep Dips 4x8

Day 5 1.DB Rows 5x8 2.Seated Pulley Rows 5x8 3.Deadlifts 3x10-12 4.Barbell Curls 5x6-8 5.Hammer Curls 3x8 6.Leg Press 5x8-10 7.Squats or Hacks 8x8-10 8.Leg Curl 4x8-10