SUPER HYPER AFTER ISOLATION SHOCK!!!

DAY I -- CHEST/SHOULDERS/ABS DAY II -- QUADS/HAMS/CALVES DAY III -- ENTIRE BACK/ARMS Typical 4 Week Schedule Sun Week 1 Week 2 Week 3 Week 4 OFF OFF OFF OFF Mon DAY I DAY II DAY III DAY I Tue DAY II DAY III DAY I DAY II Wed OFF OFF OFF OFF DAY I Muscle Groups Incline DB Flyes Incline Presses Flat DB Presses Compound Set: Decline Flyes Pec-Deck DB Shoulder Presses Compound Set: Side Cable Laterals Machine Delt Press Standing Side Laterals Reverse Crunches Decline Crunches Crunches Sets x Reps 1 x 8-10 2 x 6-8 2 x 6-8 1 x 8-10 1 x 8-10 1 x 6-8 1 x 5-7 1 x 5-7 1 x 8-10 2 x 20 2 x 20 2 x 20 Thu DAY III DAY I DAY II DAY III Fri DAY I DAY II DAY III DAY I Sat OFF OFF OFF OFF

DAY II Muscle Groups DB Pullovers Chins Stiff Arm Pulldowns Pulldowns B/Neck DB Rows DB Shrugs Lying Tricep Extensions Pushdowns DB KickBacks Incline DB Curls Barbell Curls Concentration Curls Muscle Group Quads Hamstrings Calves Upper Chest Lower Chest Lats Midback Delts Biceps Triceps Abs Midrange Squats Stiff Leg Deadlifts Toes pointed leg curls Incline Presses Bench Presses Front Chins Behind Neck Pulldowns Overhead Presses Standing Curls Lying Extensions Hanging Knee-Ups Sets x Reps 1 x 8-10 2 x 6-8 1 x 8-10 2 x 6-8 2 x 8-10 2 x 8-10 2 x 6-8 1 x 5-7 1 x 8-10 1 x 8-10 2 x 6-8 1 x 8-10 Contracted Leg Extensions Leg Curls Standing Calf Raises Incline Cable Flyes Decline Cable Flyes Stiff-Arm Pulldowns Wide-Grip Cable Rows Lateral Raises Concentration Curls Kickbacks Crunches

Compound Set: Overhead Ext 1 x 5-7

POF Schedule Grid

Stretch Sissy Squats Stiff Leg Deadlifts Donkey Calf Raises Incline Flyes Flat Bench Flyes DB Pullovers One-Arm DB Rows One-Arm Incline Laterals Incline DB Curls Overhead Extensions Roman Chair Crunches