Somanabolic Weight Training

Somanabolic Weight Training
NOTICE
Kyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be
held responsible or liable for any injury sustained while lifting or moving weights at your
home, gym or elsewhere. Always consult with your physician before beginning any
weight-training program. If you experience any strain or pain while training, stop and
immediately consult your family doctor.
Somanabolic Muscle Maximizer

2010.
All rights reserved.
www.themusclemaximizer.com
Hello and welcome!

I want to start off by quickly congratulating you for making the decision to take
your physique to the next level using the Somanabolic Weight Training 9 week
program.(SWT)
You wont regret it!
Im very excited for you to hit this fast-track 9 week lean muscle building program
because I know what it has done for me in the past and I know what it is about to
do for you.
Thats why Im going to get you started as quickly as I can without filling this
program with a bunch of complicated science that will have you on your
computer reading instead of in the gym LIFTING!!
I made this a short, straight to the point program that gives you exactly what you
want and need without any B.S filler or useless, complicated blabbering.
Thats not my style.
Im about getting you RESULTS and getting them FAST.
This is the exact 9 week program that I used based on my somatotype to pack on
21 pounds of muscle in just 8 weeks.
By now you should understand what your somatotype is through the information
provided in the Somanabolic Muscle Maximizer.
This is very important for you to determine before you move on.
The SWT program is based specifically around your somatotype and the goal of
gaining pure lean muscle fast without any fat.
The best bodybuilders and fitness models in the world all recognize the need to
train specific ways that favor their genetics. This can be referred to as somatospecific weight training.

2010.
There is not a one size fits all approach to training if you are serious about
taking your body to the next level.
Im talking about the level that really gets you noticed.
Any weight training program that doesnt customize the training based around
YOUR somatoype will not maximize your muscle gains because there are so many
important variables that are completely ignored.
For example, your somatotype will determine exactly;
- What exercises you should be doing
- How many sets you need to be doing
- How many reps you need to do per set
- How many sets you train to failure
- If you should train past failure
- How much rest time in between sets
The SWT 9 week program takes care of all of that for you along with more
advanced techniques used to break through any muscle building plateau.
The SWT program has been developed for intermediate-advanced weight
trainers. Beginners can still benefit from this program when you know how to
perform all of the basic exercises with proper form. If you are completely new to
weight training I do recommend at least 3 months of training with weights and
mastering proper form before using this program.
It is important that we cover some topics that are keys to packing on the most
muscle humanly possible with the SWT program.

2010.
Key 1- Training to failure

Many people misunderstand and have various definitions of what training to
failure is. Let me define it so that you are clear:
Training to failure is performing an exercise to the point where you cannot
complete another rep using proper form. It is the point where your muscles
physiologically fail, NOT when you think you cant complete another rep.
When you are performing a training to failure set, you must perform the set with
proper form UNTIL your muscles physically fail you.
In the SWT program training to failure is strategically and specifically based
around whats best for your somatotype. You will be training to failure on these
specific sets ONLY.
This will make sure all your muscle fibers have been fully stimulated without
overdoing it and without risking overtraining.
Following this exact program and performing these sets correctly is very
important and is vital to gaining muscle. Training to failure on more sets than
outlined will have the OPPOSITE effect that you want so DO NOT think you are
helping yourself by doing so. Training to failure on less sets that outlined will be
shortchanging yourself and result in less muscle growth than youre capable of.
Long and short of it is to just follow the program and youll be all good!!
Key 2- Training Past Failure

In SWT there will be specific times when you will be required to train past failure.
For these sets, you WILL require a spotter that knows what he/she is doing.
Training past failure is when you have reached failure and now require a spotter
to help you complete 1 more repetition. This spotter must be instructed to NEVER
allow the movement of the weight to completely stop. A good spotter will make

2010.
you work extremely hard, but will always give you just enough help to keep the
weight moving slowly towards the finishing position.
We do not want you staying stuck for any length of time if possible.
Key 3-Growth Sets

Growth sets are the sets MOST responsible for pushing your muscle growth
forward from one workout to the next. You have the opportunity to take
advantage of growth sets every workout in this 9 week program.
A true growth set requires more work from the muscle being trained than the
previous workout.
This is achieved by:
- Lifting more weight in a training to failure or past failure set for the same
reps as the previous workout.
- Completing more reps in a training to failure or past failure set with the
same weight as the previous workout.
- Doing the same weight and reps in a training to failure or past failure set
BUT with a MORE fatigued muscle starting the set than the previous
workout.
You have to look at these sets as a wonderful opportunity to improve, progress

and stimulate new muscle growth each workout!
SWT 9 week program has identified these sets for you in the form of a light blue
highlight (eg 1 x 8-10). It will be up to you what to do with them.
You must be mentally and physically prepared for these sets if you are going to
get the most out of them.
You must zone out everything around you.

2010.
While preparing for your set, I recommend putting your head down and closing
your eyes for a brief second or two. Tell yourself that this is your chance to make
this workout a success. This is your chance to grow. Visualize exactly what youre
going to do. Then take a very deep breath in, explode and do it!
Key 4-Rest Time

Your rest time in between sets will be specifically based on your somatotype for
the goal of gaining lean muscle without fat. This is very precise and should be
followed as closely as possible. You will notice great differences in rest time
between certain somatotypes and less differences between others.
Key 5- Free Weights and Machines

You will also notice that there is no one size fits all approach to this topic either.
Lately youll hear a lot of people demonizing machines but we can strategically
utilize both free weights and machines for maximal muscle growth. Your
somatotype will determine how to best take advantage of machine work.
Also, you will find we take advantage of machines on pre-fatigued muscles
especially in weeks eight and nine to engorge the muscle with as much blood
possible which can encourage muscle growth.

2010.
Find your somatotype below and follow the SWT nine week program exactly for
maximal lean muscle growth.
By now you should know everything you need to know to get started.
Lets get you going!

2010.

2010.
Note on cardio:
You will notice there is no cardio required in your 9 week training program. You
WILL gain maximum muscle without any fat by following the SMM and the SWT
alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you
choose to do cardio. Studies have shown minimal amounts of low intensity cardio
can be an active form of recovery because it shuttles more oxygen, nutrients, and
blood to the muscles. I definitely notice this to be true following a leg training day
but thats about it. The decision is yours, but if you choose to add low intensity
cardio do not overdo it!
Note on abs/core training:
Your core training is important, but the concern of this 9 week program is to packon as much muscle possible without any fat. Because of this, the SWTs focus is
on your weight training regimen. There is not a required abdominal/core training
component in this particular 9 week program. That being said, it is recommended
that you train your core 2-3 times per week for 10-15 minutes. The focus of your
exercises should be balanced between lower, middle and upper abdomen as well
as your obliques.
Your success over the next 9 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your growth sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering whats needed for new muscle growth.

2010.
WEEK 1
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Barbell Bench Press
Incline Dumbell press
Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
4 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
3 mins
2 mins
2 mins
2 mins
2 mins
1 x 8-10
0 sets
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
6 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
2 x 6-8
2 mins
1 x 6-8
0 sets
4 sets
1 x 10
2 x 6-8
2 mins
1 x 6-8
0 sets
4 sets
1 x 10
2 x 6-8
2 mins
1 x 6-8
0 sets
4 sets
1 x 10
1 x 10
2 x 6-8
3 x 6-8
2 mins
2 mins
1 x 6-8
1 x 6-8
0 sets
0 sets
4 sets
5 sets
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns
Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Day 4 Shoulders
Military Dumbell Press
Seated Side Lateral
Raises
Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs

2010.
WEEK 2
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Flat Dumbell Press
Incline Barbell Press
Incline Dumbell Fly
Preacher Curl
Hammer Curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
4 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 10-12
3 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
3 mins
2 mins
2 mins
2 mins
2 mins
1 x 8-10
0 sets
0 sets
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
6 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
2 x 6-8
2 mins
1 x 6-8
0 sets
4 sets
1 x 10
1 x 10
1 x 10
1 x 10
2 x 6-8
2 x 6-8
2 x 6-8
3 x 6-8
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
5 sets
Day 2 Back and

Triceps
Seated Row
Lat Pulldown
Single Arm Row
Tricep Pushdowns
Skull Crushers
Day 3 Legs
Squats
Leg Press
Stiff Legged Deadlift
Leg Extension
Seated Calf Raises
Day 4 Shoulders
Military Barbell Press
Standing Side Lateral
Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs

2010.
WEEK 3
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Barbell Bench Press
Incline Dumbell Press
Flat Dumbell Fly
Seated Dumbell Curl
Barbell Curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
1 x 10
1 x 10
1 x 10
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
2 x 6-8
2 mins
1 x 6-8
0 sets
4 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
3 mins
2 mins
2 mins
2 mins
2 mins
1 x 8-10
0 sets
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
6 sets
4 sets
4 sets
4 sets
4 sets
Bent Lateral Raises
1 x 10
2 x 6-8
2 mins
1 x 6-8
0 sets
4 sets
1 x 10
2 x 6-8
2 mins
1 x 6-8
0 sets
4 sets
1 x 10
2 x 6-8
2 mins
1 x 6-8
0 sets
4 sets
1 x 10
1 x 10
2 x 6-8
3 x 6-8
2 mins
2 mins
1 x 6-8
1 x 6-8
0 sets
0 sets
4 sets
5 sets
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers
Tricep Rope
Pushdowns
Day 3 Legs
Squats
Hack Squat
Standing Leg Curls
Leg Extension
Standing Calf Raises
Day 4 Shoulders
Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs

2010.
WEEK 4
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Barbell Bench Press
Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 6-8
3 x 6-8
3 x 6-8
3 x 6-8
3 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
5 sets
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 6-8
3 x 6-8
3 x 6-8
3 x 6-8
3 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
5 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
4 x 10-12
4 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
3 mins
2 mins
2 mins
2 mins
2 mins
1 x 8-10
0 sets
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
7 sets
5 sets
5 sets
4 sets
4 sets
1 x 10
3 x 6-8
2 mins
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
2 mins
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
2 mins
1 x 6-8
0 sets
5 sets
1 x 10
1 x 10
3 x 6-8
3 x 6-8
2 mins
2 mins
1 x 6-8
1 x 6-8
0 sets
0 sets
5 sets
5 sets
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns
Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Day 4 Shoulders
Seated Side Lateral
Raises
Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs

2010.
WEEK 5
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Flat Dumbell Press
Incline Dumbell Fly
Preacher Curl
Hammer Curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 6-8
3 x 6-8
3 x 6-8
3 x 6-8
3 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
5 sets
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 6-8
3 x 6-8
3 x 6-8
3 x 6-8
3 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
5 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
4 x 10-12
3 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
3 mins
2 mins
2 mins
2 mins
2 mins
1 x 8-10
0 sets
0 sets
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
3 x 6-8
2 mins
1 x 6-8
0 sets
5 sets
1 x 10
1 x 10
1 x 10
1 x 10
3 x 6-8
3 x 6-8
3 x 6-8
3 x 6-8
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
Day 2 Back and

Triceps
Seated Row
Lat Pulldown
Single Arm Row
Tricep Pushdowns
Skull Crushers
Day 3 Legs
Squats
Leg Press
Leg Extension
Seated Calf Raises
Day 4 Shoulders
Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs

2010.
WEEK 6
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Barbell Bench Press
Flat Dumbell Fly
Seated Dumbell Curl
Barbell Curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
5 sets
5 sets
5 sets
5 sets
5 sets
1 x 10
1 x 10
1 x 10
1 x 10
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
5 sets
5 sets
5 sets
5 sets
1 x 10
2 x 6-8
2 mins
1 x 6-8
1 x 6-8
5 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
4 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
3 mins
2 mins
2 mins
2 mins
2 mins
1 x 8-10
0 sets
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
4 sets
4 sets
4 sets
Bent Lateral Raises
1 x 10
3 x 6-8
2 mins
1 x 6-8
0 sets
5 sets
1 x 10
2 x 6-8
2 mins
1 x 6-8
1 x 6-8
5 sets
1 x 10
3 x 6-8
2 mins
1 x 6-8
0 sets
5 sets
1 x 10
1 x 10
3 x 6-8
3 x 6-8
2 mins
2 mins
1 x 6-8
1 x 6-8
0 sets
0 sets
5 sets
5 sets
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers
Tricep Rope
Pushdowns
Day 3 Legs
Squats
Hack Squat
Standing Leg Curls
Leg Extension
Day 4 Shoulders
Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs

2010.
WEEK 7
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Barbell Bench Press
Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
5 sets
5 sets
5 sets
5 sets
5 sets
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 x 6-8
2 mins
2 mins
2 mins
2 mins
2 mins
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
1 x 6-8
5 sets
5 sets
5 sets
5 sets
5 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
4 x 10-12
3 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
3 mins
2 mins
2 mins
2 mins
2 mins
1 x 8-10
0 sets
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
5 sets
4 sets
4 sets
1 x 10
2 x 6-8
2 mins
1 x 6-8
1 x 6-8
5 sets
1 x 10
3 x 6-8
2 mins
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
2 mins
1 x 6-8
0 sets
5 sets
1 x 10
1 x 10
3 x 6-8
3 x 6-8
2 mins
2 mins
1 x 6-8
1 x 6-8
0 sets
0 sets
5 sets
5 sets
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns
Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Day 4 Shoulders
Seated Side Lateral
Raises
Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs

2010.
WEEK 8
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
2 mins
2 mins
30-45
secs
2 mins
30-45
secs
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
0 sets
0 sets
7 sets
2 mins
2 mins
30-45
secs
2 mins
30-45
secs
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
0 sets
0 sets
7 sets
3 mins
2 mins
2 mins
2 mins
30-45
secs
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
6 sets
4 sets
4 sets
4 sets
0 sets
0 sets
7 sets
2 mins
2 mins
2 mins
2 mins
30-45
secs
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
0 sets
0 sets
7 sets
Day 1 Chest and

Biceps
Flat Dumbell Press
Pec Deck
Hammer Curl
Preacher Curl
1 x 10
1 x 10
No
warmup
1 x 10
No
warmup
3 x 6-8
3 x 6-8
1 x 10
1 x 10
No
warmup
1 x 10
No
warmup
3 x 6-8
3 x 6-8
2 x 10
1 x 10
1 x 10
1 x 10
No
warmup
4 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
7 x 10
3 x 6-8
7 x 10
Day 2 Back and

Triceps
Seated Row
Lat Pulldown
Lying T-bar Row
Tricep Pushdowns
Rope Pushdowns
7 x 10
3 x 6-8
7 x 10
Day 3 Legs
Squats
Leg Extension
Seated Calf Raises
Leg Press
7 x 10-12
Day 4 Shoulders
Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs
Machine Shoulder
Press

2010.
1 x 10
1 x 10
1 x 10
1 x 10
No
warmup
3 x 6-8
3 x 6-8
3 x 6-8
3 x 6-8
7 x 8-10
WEEK 9
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
2 mins
2 mins
30-45
secs
2 mins
30-45
secs
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
0 sets
0 sets
7 sets
2 mins
2 mins
30-45
secs
2 mins
30-45
secs
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
0 sets
0 sets
7 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
6 sets
4 sets
4 sets
4 sets
0 sets
0 sets
7 sets
Day 1 Chest and

Biceps
Barbell Bench Press
1 x 10
1 x 10
No
warmup
1 x 10
No
warmup
3 x 6-8
3 x 6-8
1 x 10
1 x 10
No
warmup
1 x 10
No
warmup
3 x 6-8
3 x 6-8
2 x 10
1 x 10
1 x 10
1 x 10
No
warmup
4 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
7 x 10-12
3 mins
2 mins
2 mins
2 mins
30-45
secs
Bent Lateral Raises

Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs
1 x 10
3 x 6-8
2 mins
0 sets
0 sets
4 sets
1 x 10
3 x 6-8
2 mins
0 sets
0 sets
4 sets
1 x 10
1 x 10
3 x 6-8
3 x 6-8
2 mins
2 mins
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
Machine Shoulder
Press
No
warmup
7 x 8-10
30-45
secs
0 sets
0 sets
7 sets
Pec Deck
Seated Dumbell Curl
Straight-bar cable curl
7 x 10
3 x 6-8
7 x 10
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers
Tricep Rope
Pushdowns
7 x 10
3 x 6-8
7 x 10
Day 3 Legs
Squats
Standing Leg Curls
Leg Extension
Hack Squat
Day 4 Shoulders

2010.

2010.
Notice
The following program requires you to perform supersets. If you are familiar with
supersets by all means continue on, but if you have not heard of them or need a
refresher please read the next couple of paragraphs so you have a full
understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly
target opposing muscle groups, namely one agonist and one antagonist (also
known as push and pull) muscle group. Examples of such muscles are the biceps
and triceps, hamstrings and quads, and chest and back.
They are also different from normal sets as you don't rest between exercises,
whereas you would normally take anywhere from 30 seconds to 2 minutes
depending on your somatotype.
Note on cardio:

2010.
as your obliques.

2010.
WEEK 1
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Seated Side Lateral
Raises
Standing Dumbell Front
Raise
Bent-over Reverse Flys
(Rear Delts)
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Dumbell Shrugs
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Standing E-Z Curls

Seated Dumbell
Hammer Curls
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
E-Z Bar Preacher Curls
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Day 2- Biceps and

Triceps
Overhead Rope Extensions
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Skull Crushers
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Close-Grip Pushdowns
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Squats
2 x 10
3 x 10-12
2 mins
1 x 8-10
0 sets
6 sets
Lunges
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
Leg Curls
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Calf Raises
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Day 3 - Legs
Day 4 - Chest
Flat Bench Barbell Press
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Flat Bench Dumbell Flys
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Incline Dumbell Flys
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Lat Pull Down
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Seated Cable Row
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Day 5 - Back
Lying T-Bar Row
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Close Grip Pull Down
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets

2010.
WEEK 2
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets

Raises
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Seated Front Raise
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Rear Delt Machine
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Barbell Shrugs
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Straight Bar Curls
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Standing Dumbell Curls

Reverse Grip E-Z Bar
Curls
Single Arm Rope
Pushdowns
Seated Overhead
Dumbell Extensions
Reverse Grip Straight
Bar Pushdowns
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Squats
2 x 10
3 x 10-12
2 mins
1 x 8-10
0 sets
6 sets
Leg Press
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Seated Calf Raises
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Day 4 - Chest
Flat Bench Dumbell
Press
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Pec Deck
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Exercise
Day 1- Shoulders
Day 2- Biceps and

Triceps
Day 3 - Legs
Day 5 - Back
Seated Wide Grip Row
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Lat Pull Down
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Underhand Rows
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
One-arm Dumbell Rows
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets

2010.
WEEK 3
Exercise
Day 1- Shoulders
Bent Lateral Raises
Raise
(Rear Delts)
Dumbell Shrugs
Warm up
x reps
Working
Rest
Beyond
Sets x Between Failure Failure
Reps
Sets
Sets
(sets)
Total
Sets
1 x 10
1 x 10
3 x 8-10
3 x 8-10
1 min
1 min
1 x 8-10
1 x 8-10
0 sets
0 sets
5 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
1 x 10
3 x 8-10
3 x 8-10
1 min
1 min
1 x 8-10
1 x 8-10
0 sets
0 sets
5 sets
5 sets
1 x 10
1 x 10
3 x 8-10
3 x 8-10
1 min
1 min
1 x 8-10
1 x 8-10
0 sets
0 sets
5 sets
5 sets
1 x 10
1 x 10
1 x 10
1 x 10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
1 min
1 min
1 min
1 min
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
Day 3 - Legs
Squats
Hack Squat
Standing Leg Curls
Leg Extension
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 mins
1 mins
1 mins
1 mins
1 mins
1 x 8-10
0 sets
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
6 sets
4 sets
4 sets
4 sets
4 sets
Day 4 - Chest
Decline Barbell Press
Standing Cable Flys
1 x 10
1 x 10
1 x 10
1 x 10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
1 min
1 min
1 min
1 min
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 8-10
1 x 8-10
1 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
1 min
1 min
1 min
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
Day 2- Biceps and

Triceps
Standing Dumbell
Hammer Curls
Standing E-Z Bar Curls
Dumbell Preacher Curls
(alternating arms)
Straight Bar Pushdowns
Skull Crushers
Day 5 - Back
Lat Pulldown
Seated One-arm Cable
Rows
Wide Grip Pulldown
Lying T-Bar Row

2010.
WEEK 4
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Seated Side Lateral
Raises
Raise
(Rear Delts)
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Dumbell Shrugs
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Standing E-Z Curls

Seated Dumbell
Hammer Curls
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Day 2- Biceps and

Triceps
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Skull Crushers
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Squats
2 x 10
4 x 10-12
2 mins
1 x 8-10
0 sets
7 sets
Lunges
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
Leg Curls
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Calf Raises
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Day 3 - Legs
Day 4 - Chest
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Lat Pull Down
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Seated Cable Row
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Day 5 - Back
Lying T-Bar Row
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets

2010.
WEEK 5
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets

Raises
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Seated Front Raise
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Exercise
Day 1- Shoulders
Rear Delt Machine
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Barbell Shrugs
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Straight Bar Curls
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets

Curls
Single Arm Rope
Pushdowns
Seated Overhead
Dumbell Extensions
Bar Pushdowns
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Squats
2 x 10
4 x 10-12
2 mins
1 x 8-10
0 sets
7 sets
Leg Press
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Seated Calf Raises
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Day 4 - Chest
Flat Bench Dumbell
Press
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Pec Deck
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Day 2- Biceps and

Triceps
Day 3 - Legs
Day 5 - Back
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Lat Pull Down
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Underhand Rows
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 8-10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets

2010.
WEEK 6
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Bent Lateral Raises
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets

Raise
(Rear Delts)
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Dumbell Shrugs
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Day 2- Biceps and

Triceps
Standing Dumbell
Hammer Curls
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets

(alternating arms)
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
Skull Crushers
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
2 x 10
4 x 10-12
2 mins
1 x 8-10
0 sets
7 sets
Day 3 - Legs
Squats
Hack Squat
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
Standing Leg Curls
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
Day 4 - Chest
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
Standing Cable Flys
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Lat Pulldown
Rows
1 x 8-10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 8-10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
Wide Grip Pulldown
1 x 8-10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
Lying T-Bar Row
1 x 8-10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
Day 5 - Back

2010.
WEEK 7
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Seated Side Lateral
Raises
Raise
(Rear Delts)
1 x 10
2 x 6-8
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Dumbell Shrugs
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Standing E-Z Curls

Seated Dumbell
Hammer Curls
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
Day 2- Biceps and

Triceps
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
Skull Crushers
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
Squats
2 x 10
4 x 10-12
2 mins
1 x 8-10
0 sets
7 sets
Lunges
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
Leg Curls
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Calf Raises
1 x 10
2 x 10-12
1 mins
1 x 8-10
0 sets
4 sets
Day 3 - Legs
Day 4 - Chest
1 x 10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
1 min
1 x 8-10
0 sets
5 sets
Lat Pull Down
1 x 8-10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
Seated Cable Row
1 x 8-10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
Day 5 - Back
Lying T-Bar Row
1 x 8-10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets
1 x 8-10
2 x 8-10
1 min
1 x 8-10
1 x 8-10
5 sets

2010.
WEEK 8
Exercise
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Raises
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
Seated Front Raise
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
Rear Delt Machine
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
No warmup
7 x 8-10
30-45 secs
0 sets
0 sets
7 sets
Straight Bar Curls
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
Preacher Curl Machine

Single Arm Rope
Pushdowns
Seated Overhead
Dumbell Extensions
No warmup
7 x 8-10
30-45sec
0 sets
0 sets
7 sets
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
Close Grip Pushdowns
No warmup
7 x 8-10
30-45sec
0 sets
0 sets
7 sets
Squats
2 x 10
4 x 10-12
2 mins
0 sets
0 sets
6 sets
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
Leg Extension
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
Seated Calf Raises
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
No warmup
7 x 10-12
30-45 secs
0 sets
0 sets
7 sets
1 x 10
5 x 8-10
1 min
0 sets
0 sets
6 sets
1 x 10
5 x 8-10
1 min
0 sets
0 sets
6 sets
No warmup
7 x 8-10
30-45 sec
0 sets
0 sets
7 sets
Machine Shoulder Press

Day 2- Biceps and
Triceps
Day 3 - Legs
Leg Press
Day 4 - Chest
Flat Bench Dumbell
Press
Pec Deck
Day 5 - Back
1 x 8-10
5 x 8-10
1 min
0 sets
0 sets
6 sets
Lat Pull Down
1 x 8-10
5 x 8-10
1 min
0 sets
0 sets
6 sets
No Warmup
7 x 8-10
30-45 sec
0 sets
0 sets
7 sets
Underhand Rows

2010.
WEEK 9
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Bent Lateral Raises
(Rear Delts)
Dumbell Shrugs
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
No warmup
7 x 8-10
30-45 secs
0 sets
0 sets
7 sets
Day 2- Biceps and

Triceps
Standing Dumbell
Hammer Curls
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
Skull Crushers
1 x 10
4 x 8-10
1 min
0 sets
0 sets
5 sets
Superset Below
Straight Bar Machine
Curls
No warmup
7 x 8-10
30-45sec
0 sets
0 sets
7 sets
No warmup
7 x 8-10
30-45sec
0 sets
0 sets
7 sets
Squats
2 x 10
4 x 10-12
2 mins
0 sets
0 sets
6 sets
Standing Leg Curls
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
Leg Extension
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
Day 3 - Legs
1 x 10
3 x 10-12
1 mins
0 sets
0 sets
4 sets
No warmup
7 x 10-12
30-45 secs
0 sets
0 sets
7 sets
1 x 10
5 x 8-10
1 min
0 sets
0 sets
6 sets
1 x 10
5 x 8-10
1 min
0 sets
0 sets
6 sets
Standing Cable Flys
No warmup
7 x 8-10
30-45 sec
0 sets
0 sets
7 sets
Lat Pulldown
1 x 8-10
5 x 8-10
1 min
1 x 8-10
0 sets
6 sets
Seated Cable Rows
1 x 8-10
5 x 8-10
1 min
1 x 8-10
0 sets
6 sets
No Warmup
7 x 8-10
30-45 sec
0 sets
0 sets
7 sets
Hack Squat
Day 4 - Chest
Day 5 - Back
Lying T-Bar Row

2010.

2010.
Notice
The following program requires you to perform supersets. If you are familiar with
supersets by all means continue on, but if you have not heard of them or need a
refresher please read the next couple of paragraphs so you have a full
understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly
target opposing muscle groups, namely one agonist and one antagonist (also
known as push and pull) muscle group. Examples of such muscles are the biceps
and triceps, hamstrings and quads, and chest and back.
They are also different from normal sets as you don't rest between exercises,
whereas you would normally take anywhere from 30 seconds to 2 minutes
depending on your somatotype.
Note on cardio:
As you know by now, Meso-Endomorph somatotypes generally carry higher body
fat percentages due to a slower metabolism. Although it is a great somatotype
for gaining strength, you really have to be cognoscente of the potential to add
unwanted weight in unsightly areas such as the lower abdomen, face and neck.
Sticking to the Somanabolic Muscle Maximizer will definitely serve as a great
benefit but it is HIGHLY recommended that you have a solid cardiovascular plan
along with your Weight Training Program.
My studies show that Meso-Endomorphs must commit to 3 sessions per week at
25-30 minutes of low intensity cardio to ensure that no unwanted body fat is
being added. Low intensity cardio is much more beneficial for fat loss than high
intensity

2010.

as your obliques.

2010.
Week 1-3
Week 1 3 Push Days, 2 Pull Days
Week 2 2 Push Days,3 Pull Days
Day 1 - Push
(Day 1, 2, 3, 4, 1)
(Day 2, 3, 4, 1, 2)
(Day 3, 4, 1, 2, 3)
Rest
Between
SuperSets
Exercise
Warm up
x reps
Working
Sets x
Reps
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Barbell Bench Press
Tricep pushdown
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Superset #2
Military Shoulder Press
Leg Press
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Superset #3
Squats
Calf Raises
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Exercise
Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Lat Pulldown
Dumbell bicep curl
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Superset #2
Seated Row
Hamstring Curls
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Superset #3
Stiff Legged Deadlifts
Shoulder Shrugs (dumbell)
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Day 2 - Pull

2010.
Day 3 - Push
Exercise
Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Barbell Incline Bench Press
Tricep rope extension
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Superset #2
Rear Delt Dumbell Fly
Leg Press
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Superset #3
Pec Deck
Skull Crushers
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Exercise
Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Lat Pulldown
E-Z Bar Bicep Curl
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Superset #2
One Armed Dumbell Rows
Hamstring Curls
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Superset #3
Preacher Curls
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
Day 4 - Pull

2010.
Week 4-6
Week 5 3 Push Days,2 Pull Days
Day 1 - Push
(Day 4, 1, 2, 3, 4)
(Day 1, 2, 3, 4, 1)
(Day 2, 3, 4, 1, 2)
Rest
Between
SuperSets
Exercise
Warm up
x reps
Working
Sets x
Reps
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Dumbell Bench Press
Tricep pushdown
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #2
Lateral Shoulder Raises
Leg Press
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #3
Squats
Calf Raises
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Exercise
Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Close Grip Lat
Pulldown
Seated Dumbell Curl
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #2
Wide Grip Seated Row
Hamstring Curls
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #3
Shoulder Shrugs (Barbell)
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Day 2 - Pull

2010.
Day 3 - Push
Exercise
Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Dumbell Incline Bench Press
Overhead Rope Extension
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #2
Leg Press
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #3
Cable Crossover Fly
Front Delt Raises
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Exercise
Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Lat Pulldown
E-Z Bar Bicep Curl
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #2
Underhand Rows
Hamstring Curls
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #3
Preacher Curls
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Day 4 - Pull

2010.
Week 7-9
(Day 3, 4, 1, 2, 3)
(Day 4, 1, 2, 3, 4)
(Day 1, 2, 3, 4, 1)
Day 1 - Push
Rest
Between
SuperSets
Exercise
Warm up
x reps
Working
Sets x
Reps
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Barbell Bench Press
Tricep pushdown
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
1 x 10-12
1 x 10-12
0 sets
0 sets
6 sets
6 sets
Superset #2
Military Shoulder Press
Leg Press
1 x 10-12
1 x 10-12
4 x 10-12
5 x 10-12
45 sec
45 sec
1 x 10-12
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #3
Squats
Calf Raises
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Exercise
Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Lat Pulldown
Dumbell bicep curl
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
1 x 10-12
1 x 10-12
0 sets
0 sets
6 sets
6 sets
Superset #2
Seated Row
Hamstring Curls
1 x 10-12
1 x 10-12
4 x 10-12
5 x 10-12
45 sec
45 sec
1 x 10-12
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #3
Shoulder Shrugs (dumbell)
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Day 2 - Pull

2010.
Day 3 - Push
Exercise
Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Barbell Incline Bench Press
Tricep rope extension
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
1 x 10-12
1 x 10-12
0 sets
0 sets
6 sets
6 sets
Superset #2
Leg Press
1 x 10-12
1 x 10-12
4 x 10-12
5 x 10-12
45 sec
45 sec
1 x 10-12
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #3
Pec Deck
Skull Crushers
1 x 10-12
1 x 10-12
5 x 10-12
5 x 10-12
45 sec
45 sec
0 sets
0 sets
0 sets
0 sets
6 sets
6 sets
Exercise
Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Lat Pulldown
E-Z Bar Bicep Curl
1 x 10-12
1 x 10-12
4 x 10-12
4 x 10-12
45 sec
45 sec
1 x 10-12
1 x 10-12
0 sets
0 sets
6 sets
6 sets
Superset #2
One Armed Dumbell Rows
Hamstring Curls
1 x 10-12
1 x 10-12
4 x 10-12
5 x 10-12
45 sec
45 sec
1 x 10-12
0 sets
0 sets
0 sets
6 sets
6 sets
Superset #3
Preacher Curls
1 x 10-12
1 x 10-12
5 x 10-12
4 x 10-12
45 sec
45 sec
0 sets
1 x 10-12
0 sets
0 sets
6 sets
6 sets
Day 4 - Pull

2010.

2010.
Note on cardio:
as your obliques.

2010.
WEEK 1
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Barbell Bench Press
Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
4 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 mins
90 sec
90 sec
90 sec
90 sec
1 x 8-10
0 sets
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
6 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
2 x 8-10
90 sec
1 x 8-10
0 sets
4 sets
1 x 10
2 x 8-10
90 sec
1 x 8-10
0 sets
4 sets
1 x 10
2 x 8-10
90 sec
1 x 8-10
0 sets
4 sets
1 x 10
1 x 10
2 x 8-10
3 x 8-10
90 sec
90 sec
1 x 8-10
1 x 8-10
0 sets
0 sets
4 sets
5 sets
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns
Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Day 4 Shoulders
Seated Side Lateral
Raises
Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs

2010.
WEEK 2
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Flat Dumbell Press
Incline Dumbell Fly
Preacher Curl
Hammer Curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
4 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 10-12
3 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 mins
90 sec
90 sec
90 sec
90 sec
1 x 8-10
0 sets
0 sets
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
6 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
2 x 8-10
90 sec
1 x 8-10
0 sets
4 sets
1 x 10
1 x 10
1 x 10
1 x 10
2 x 8-10
2 x 8-10
2 x 8-10
3 x 8-10
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
5 sets
Day 2 Back and

Triceps
Seated Row
Lat Pulldown
Single Arm Row
Tricep Pushdowns
Skull Crushers
Day 3 Legs
Squats
Leg Press
Leg Extension
Seated Calf Raises
Day 4 Shoulders
Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs

2010.
WEEK 3
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Barbell Bench Press
Flat Dumbell Fly
Seated Dumbell Curl
Barbell Curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
1 x 10
1 x 10
1 x 10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
2 x 8-10
90 sec
1 x 8-10
0 sets
4 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 mins
90 sec
90 sec
90 sec
90 sec
1 x 8-10
0 sets
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
6 sets
4 sets
4 sets
4 sets
4 sets
Bent Lateral Raises
1 x 10
2 x 8-10
90 sec
1 x 8-10
0 sets
4 sets
1 x 10
2 x 8-10
90 sec
1 x 8-10
0 sets
4 sets
1 x 10
2 x 8-10
90 sec
1 x 8-10
0 sets
4 sets
1 x 10
1 x 10
2 x 8-10
3 x 8-10
90 sec
90 sec
1 x 8-10
1 x 8-10
0 sets
0 sets
4 sets
5 sets
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers
Tricep Rope
Pushdowns
Day 3 Legs
Squats
Hack Squat
Standing Leg Curls
Leg Extension
Day 4 Shoulders
Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs

2010.
WEEK 4
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Barbell Bench Press
Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
5 sets
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
5 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
4 x 10-12
4 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 mins
90 sec
90 sec
90 sec
90 sec
1 x 8-10
0 sets
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
7 sets
5 sets
5 sets
4 sets
4 sets
1 x 10
3 x 8-10
90 sec
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
90 sec
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
90 sec
1 x 8-10
0 sets
5 sets
1 x 10
1 x 10
3 x 8-10
3 x 8-10
90 sec
90 sec
1 x 8-10
1 x 8-10
0 sets
0 sets
5 sets
5 sets
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns
Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Day 4 Shoulders
Seated Side Lateral
Raises
Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs

2010.
WEEK 5
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Flat Dumbell Press
Incline Dumbell Fly
Preacher Curl
Hammer Curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
5 sets
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
5 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
4 x 10-12
3 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 mins
90 sec
90 sec
90 sec
90 sec
1 x 8-10
0 sets
0 sets
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
4 sets
4 sets
4 sets
1 x 10
3 x 8-10
90 sec
1 x 8-10
0 sets
5 sets
1 x 10
1 x 10
1 x 10
1 x 10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
5 sets
5 sets
5 sets
5 sets
Day 2 Back and

Triceps
Seated Row
Lat Pulldown
Single Arm Row
Tricep Pushdowns
Skull Crushers
Day 3 Legs
Squats
Leg Press
Leg Extension
Seated Calf Raises
Day 4 Shoulders
Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs

2010.
WEEK 6
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Day 1 Chest and

Biceps
Barbell Bench Press
Flat Dumbell Fly
Seated Dumbell Curl
Barbell Curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 10
1 x 10
1 x 10
1 x 10
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 10
3 x 8-10
90 sec
1 x 8-10
1 x 8-10
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
4 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 x 10-12
2 mins
90 sec
90 sec
90 sec
90 sec
1 x 8-10
0 sets
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
Bent Lateral Raises
1 x 10
3 x 8-10
90 sec
1 x 8-10
0 sets
1 x 10
2 x 8-10
90 sec
1 x 8-10
1 x 8-10
1 x 10
3 x 8-10
90 sec
1 x 8-10
0 sets
1 x 10
1 x 10
3 x 8-10
3 x 8-10
90 sec
90 sec
1 x 8-10
1 x 8-10
0 sets
0 sets
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers
Tricep Rope
Pushdowns
Day 3 Legs
Squats
Hack Squat
Standing Leg Curls
Leg Extension
Day 4 Shoulders
Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs

2010.
WEEK 7
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and

Biceps
Barbell Bench Press
Flat Dumbell Fly
E-Z Barbell Curl
Dumbell curl
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
5 sets
5 sets
5 sets
5 sets
5 sets
1 x 10
1 x 10
1 x 10
1 x 10
1 x 10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
2 x 8-10
90 sec
90 sec
90 sec
90 sec
90 sec
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
1 x 8-10
5 sets
5 sets
5 sets
5 sets
5 sets
2 x 10
1 x 10
1 x 10
1 x 10
1 x 10
4 x 10-12
3 x 10-12
3 x 10-12
2 x 10-12
2 x 10-12
2 mins
90 sec
90 sec
90 sec
90 sec
1 x 8-10
0 sets
1 x 8-10
1 x 8-10
1 x 8-10
0 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
5 sets
4 sets
4 sets
1 x 10
2 x 8-10
90 sec
1 x 8-10
1 x 8-10
5 sets
1 x 10
3 x 8-10
90 sec
1 x 8-10
0 sets
5 sets
1 x 10
3 x 8-10
90 sec
1 x 8-10
0 sets
5 sets
1 x 10
1 x 10
3 x 8-10
3 x 8-10
90 sec
90 sec
1 x 8-10
1 x 8-10
0 sets
0 sets
5 sets
5 sets
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Lying T-Bar Row
Skull Crushers
Tricep Pushdowns
Day 3 Legs
Squats
Lunges
Leg Curls
Leg Extension
Calf Raises
Day 4 Shoulders
Seated Side Lateral
Raises
Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs

2010.
WEEK 8
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
0 sets
0 sets
7 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
0 sets
0 sets
7 sets
2 mins
90 sec
90 sec
90 sec
30-45
secs
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
6 sets
4 sets
4 sets
4 sets
0 sets
0 sets
7 sets
90 sec
90 sec
90 sec
90 sec
30-45
secs
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
4 sets
4 sets
0 sets
0 sets
7 sets
Day 1 Chest and

Biceps
Flat Dumbell Press
Pec Deck
Hammer Curl
Preacher Curl
1 x 10
1 x 10
No
warmup
1 x 10
No
warmup
3 x 8-10
3 x 8-10
1 x 10
1 x 10
No
warmup
1 x 10
No
warmup
3 x 8-10
3 x 8-10
2 x 10
1 x 10
1 x 10
1 x 10
No
warmup
4 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
7 x 10
3 x 8-10
7 x 10
90 sec
90 sec
30-45
secs
90 sec
30-45
secs
Day 2 Back and

Triceps
Seated Row
Lat Pulldown
Lying T-bar Row
Tricep Pushdowns
Rope Pushdowns
7 x 10
3 x 8-10
7 x 10
90 sec
90 sec
30-45
secs
90 sec
30-45
secs
Day 3 Legs
Squats
Leg Extension
Seated Calf Raises
Leg Press
7 x 10-12
Day 4 Shoulders
Raises
Seated Front Raise
Rear Delt Machine
Barbell Shrugs
Machine Shoulder
Press

2010.
1 x 10
1 x 10
1 x 10
1 x 10
No
warmup
3 x 8-10
3 x 8-10
3 x 8-10
3 x 8-10
7 x 8-10
WEEK 9
Exercise
Warm
up x reps
Working
Rest
Beyond
Sets x Between Failure Failure
Reps
Sets
Sets
(sets)
Total
Sets
Day 1 Chest and

Biceps
Barbell Bench Press
Incline Dumbell
Press
Pec Deck
Seated Dumbell Curl
Straight-bar cable
curl
1 x 10
3 x 8-10
90 sec
0 sets
0 sets
4 sets
1 x 10
No
warmup
1 x 10
No
warmup
3 x 8-10
90 sec
30-45
secs
90 sec
30-45
secs
0 sets
0 sets
4 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
0 sets
0 sets
7 sets
1 x 10
1 x 10
No
warmup
1 x 10
No
warmup
3 x 8-10
3 x 8-10
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
0 sets
0 sets
0 sets
0 sets
7 sets
4 sets
0 sets
0 sets
7 sets
2 x 10
1 x 10
1 x 10
1 x 10
No
warmup
4 x 10-12
3 x 10-12
3 x 10-12
3 x 10-12
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
0 sets
6 sets
4 sets
4 sets
4 sets
7 x 10-12
3 mins
90 sec
90 sec
90 sec
30-45
secs
0 sets
0 sets
7 sets
1 x 10
3 x 8-10
90 sec
0 sets
0 sets
4 sets
1 x 10
3 x 8-10
90 sec
0 sets
0 sets
4 sets
1 x 10
1 x 10
No
warmup
3 x 8-10
3 x 8-10
90 sec
90 sec
30-45
secs
0 sets
0 sets
0 sets
0 sets
4 sets
4 sets
0 sets
0 sets
7 sets
7 x 10
3 x 8-10
7 x 10
Day 2 Back and

Triceps
Lat Pulldown
Seated Row
Underhand Rows
Skull Crushers
Tricep Rope
Pushdowns
7 x 10
3 x 8-10
7 x 10
90 sec
90 sec
30-45
secs
90 sec
30-45
secs
Day 3 Legs
Squats
Standing Leg Curls
Leg Extension
Hack Squat
Day 4 Shoulders
Bent Lateral Raises
Standing Dumbell
Front Raise
Bent-over Reverse
Flys (Rear Delts)
Dumbell Shrugs
Machine Shoulder
Press

2010.
7 x 8-10

2010.
Note on cardio:
as your obliques.

2010.
WEEK 1
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Seated Side Lateral
Raises
Raise
(Rear Delts)
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Dumbell Shrugs
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Day 2- Biceps and

Triceps
Standing E-Z Curls
Seated Dumbell
Hammer Curls
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Skull Crushers
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Squats
2 x 10
3 x 10-12
2 mins
1 x 6-8
0 sets
6 sets
Lunges
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
Day 3 - Legs
Leg Curls
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
Calf Raises
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Day 4 - Chest
Day 5 - Back
Lat Pull Down
Seated Cable Row
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Lying T-Bar Row
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets

2010.
WEEK 2
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets

Raises
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Seated Front Raise
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Rear Delt Machine
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Barbell Shrugs
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Straight Bar Curls
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets

Curls
Single Arm Rope
Pushdowns
Seated Overhead
Dumbell Extensions
Bar Pushdowns
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Squats
2 x 10
3 x 10-12
2 mins
1 x 6-8
0 sets
6 sets
Leg Press
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
Seated Calf Raises
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
Day 4 - Chest
Flat Bench Dumbell
Press
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Pec Deck
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Exercise
Day 1- Shoulders
Day 2- Biceps and

Triceps
Day 3 - Legs
Day 5 - Back
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Lat Pull Down
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Underhand Rows
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets

2010.
WEEK 3
Exercise
Warm up x
reps
Working
Rest
Sets x
Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Bent Lateral Raises
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets

Raise
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets

(Rear Delts)
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Dumbell Shrugs
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Standing Dumbell Hammer

Curls
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets

(alternating arms)
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Skull Crushers
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
2 x 10
3 x 10-12
2 mins
1 x 6-8
0 sets
6 sets
Day 2- Biceps and Triceps
Day 3 - Legs
Squats
Hack Squat
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
Standing Leg Curls
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Day 4 - Chest
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Standing Cable Flys
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Lat Pulldown
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets

Rows
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Wide Grip Pulldown
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Lying T-Bar Row
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Day 5 - Back

2010.
WEEK 4
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Seated Side Lateral Raises

Raise
(Rear Delts)
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Dumbell Shrugs
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Standing E-Z Curls

Seated Dumbell Hammer
Curls
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Exercise
Day 1- Shoulders
Skull Crushers
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Day 3 - Legs
Squats
2 x 10
4 x 10-12
2 mins
1 x 6-8
0 sets
7 sets
Lunges
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
Leg Curls
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
Calf Raises
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Day 4 - Chest

1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Lat Pull Down
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Seated Cable Row
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Lying T-Bar Row
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Day 5 - Back

2010.
WEEK 5
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets

Raises
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Seated Front Raise
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Rear Delt Machine
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Barbell Shrugs
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Straight Bar Curls
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Reverse Grip E-Z Bar Curls
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Single Arm Rope

Pushdowns
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Seated Overhead Dumbell

Extensions
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Reverse Grip Straight Bar

Pushdowns
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Squats
2 x 10
4 x 10-12
2 mins
1 x 6-8
0 sets
7 sets
Leg Press
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
Seated Calf Raises
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Day 3 - Legs
Day 4 - Chest
Flat Bench Dumbell Press
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Pec Deck
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Lat Pull Down
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Underhand Rows
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 8-10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Day 5 - Back

2010.
WEEK 6
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Bent Lateral Raises
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets

Raise
(Rear Delts)
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Dumbell Shrugs
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets

Standing Dumbell Hammer
Curls
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets

(alternating arms)
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
Exercise
Day 1- Shoulders
Skull Crushers
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
Squats
2 x 10
4 x 10-12
2 mins
1 x 6-8
0 sets
7 sets
Hack Squat
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
Standing Leg Curls
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
Standing Cable Flys
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Lat Pulldown
Rows
1 x 8-10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 8-10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
Wide Grip Pulldown
1 x 8-10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
Lying T-Bar Row
1 x 8-10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
Day 3 - Legs
Day 4 - Chest
Day 5 - Back

2010.
WEEK 7
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Seated Side Lateral
Raises
Raise
(Rear Delts)
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
Dumbell Shrugs
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
Day 2- Biceps and

Triceps
Standing E-Z Curls
Seated Dumbell
Hammer Curls
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
Skull Crushers
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
Squats
2 x 10
4 x 10-12
2 mins
1 x 6-8
0 sets
7 sets
Lunges
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
Day 3 - Legs
Leg Curls
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
Leg Extension
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
Calf Raises
1 x 10
2 x 10-12
90 sec
1 x 6-8
0 sets
4 sets
1 x 10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 10
3 x 6-8
90 sec
1 x 6-8
0 sets
5 sets
1 x 8-10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
Day 4 - Chest
Day 5 - Back
Lat Pull Down
Seated Cable Row
1 x 8-10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
Lying T-Bar Row
1 x 8-10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets
1 x 8-10
2 x 6-8
90 sec
1 x 6-8
1 x 6-8
5 sets

2010.
WEEK 8
Exercise
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Raises
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
Seated Front Raise
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
Rear Delt Machine
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
No warmup
7 x 8-10
30-45 secs
0 sets
0 sets
7 sets
Straight Bar Curls
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
Preacher Curl Machine

Single Arm Rope
Pushdowns
Seated Overhead
Dumbell Extensions
No warmup
7 x 8-10
30-45sec
0 sets
0 sets
7 sets
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
Close Grip Pushdowns
No warmup
7 x 8-10
30-45sec
0 sets
0 sets
7 sets
Squats
2 x 10
4 x 10-12
2 mins
0 sets
0 sets
6 sets
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
Leg Extension
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
Seated Calf Raises
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
No warmup
7 x 10-12
30-45 secs
0 sets
0 sets
7 sets
1 x 10
5 x 6-8
90 sec
0 sets
0 sets
6 sets

Day 2- Biceps and
Triceps
Day 3 - Legs
Leg Press
Day 4 - Chest
Flat Bench Dumbell
Press
Pec Deck
1 x 10
5 x 6-8
90 sec
0 sets
0 sets
6 sets
No warmup
7 x 8-10
30-45 sec
0 sets
0 sets
7 sets
Day 5 - Back
1 x 8-10
5 x 6-8
90 sec
0 sets
0 sets
6 sets
Lat Pull Down
1 x 8-10
5 x 6-8
90 sec
0 sets
0 sets
6 sets
No Warmup
7 x 8-10
30-45 sec
0 sets
0 sets
7 sets
Underhand Rows

2010.
WEEK 9
Exercise
Warm up
x reps
Working
Rest
Sets x Between
Reps
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Bent Lateral Raises
(Rear Delts)
Dumbell Shrugs
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
No warmup
7 x 8-10
30-45 secs
0 sets
0 sets
7 sets
Day 2- Biceps and

Triceps
Standing Dumbell
Hammer Curls
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
Skull Crushers
1 x 10
4 x 6-8
90 sec
0 sets
0 sets
5 sets
Superset Below
Straight Bar Machine
Curls
No warmup
7 x 8-10
30-45sec
0 sets
0 sets
7 sets
No warmup
7 x 8-10
30-45sec
0 sets
0 sets
7 sets
Squats
2 x 10
4 x 10-12
2 mins
0 sets
0 sets
6 sets
Standing Leg Curls
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
Leg Extension
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
Day 3 - Legs
1 x 10
3 x 10-12
90 sec
0 sets
0 sets
4 sets
No warmup
7 x 10-12
30-45 secs
0 sets
0 sets
7 sets
1 x 10
5 x 6-8
90 sec
0 sets
0 sets
6 sets
1 x 10
5 x 6-8
90 sec
0 sets
0 sets
6 sets
Standing Cable Flys
No warmup
7 x 8-10
30-45 sec
0 sets
0 sets
7 sets
Lat Pulldown
1 x 8-10
5 x 6-8
90 sec
0 sets
0 sets
6 sets
Seated Cable Rows
1 x 8-10
5 x 6-8
90 sec
0 sets
0 sets
6 sets
No Warmup
7 x 8-10
30-45 sec
0 sets
0 sets
7 sets
Hack Squat
Day 4 - Chest
Day 5 - Back
Lying T-Bar Row

2010.

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Somanabolic Weight Training

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Somanabolic Weight Training

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