Chest/Bis

Bench press
Incline Dumbbells
Floor Press
Cable Cross (High)
Cable Cross (Low)
Weighted dips
Hammer Strength Decline
EZ Bar Curls
Hammer Curls
Close grip Ez bar attachment

Day 1
Day 2
5x5
185
195
3x8; 2x6
70; 75
70; 75
3x8; 2x6
80
60; 75
Drop
12,10,8,8
20,25,30,30
20,25,30,35
12,10,8,8
20,20,25,25
20,25,30,30
10,8,8,6,6
45,70,70,-,- 45,70,90,90(5)
10,8,6,6
4x8
70, 115
90
5x8
70
60
10,8,6 (20-30) 25,30,35,15 25,30,35,17.5(20)
4x10
42.5
50 (cheated a lil)

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

Back/Tris
Deadlift
Bent Over Rows
Weighted Pullups
Lat Pulls (Med)
One arm Lat Pull
Seated Cable Row (Wide)
Hammer Strength Low Row
Dumbbell Shrugs
Barbell Shrugs (w/ reverse)
Skull Crushers
V-bar attachment
One arm rope Extensions

Day 1

Day 2
1x5
225
245
5x5
95
105
3*8; 2*6
10; 25(5), 35(5)
-4*6
12,10,10,8,8 95, 110, 125 cant rem.
4*12
32.5
32.5
3*12
2*12,10,8
70, 75, 85
75, 85, 90
4*10
90
90
4*15
65
65
4*12
-10,10,10,8,8
60
5*8
80
80
3*12; 2*10
15; 20
15

Legs/Plyo
Squat
Box Jumps
Jump Rope
Jump Rope (single leg)
Laying Hamstring Curls
Standing Calf Raises
Calf Extensions
Reverse Cable Flyes (High, Low)
Face Pulls
Abs

Day 1
5x5
180
4*10
yeah
4*8
3*1 min
5*20
12,12,10,10,10 50,55,70,70,70
5x25
5x12
3*12
3*12

Day 2
205
yeah
ankle
ankle
55;75 (too heavy)

10

Sunday
Shoulders/Plyo
Military Press
Squat
Hammer Strenth Press
Front Raise (Barbell)
Side Lateral Raise
Low Pulley Behind Back Raise
Face Pulls
Depth Jumps
Sprints
Abs
Prehab Stuf

Day 1

Day 2

5x5
95
5x5
185
3*10;2*8
70;80
-3*8-12
30
2*12;2*10 12.5;15
-4*12-15
5 -4*12
15 -4*40

105
215 Stop doing this
30

Monday
ch/back
Tuesday arms
Wednesdaylegs
Thursday chest
Friday
back
Saturday legs
Sunday
shoudlers/plyo

Chest/Back
Bench Press
Satellite Rows (Close)
Decline Bench
Lat Pulls (Wide)
Pullovers
One Arm Row
Incline Bench
High Row
Extensions
Cable Flyes
Dumbbell Shrugs
Barbell Shrugs (w/ reverse)

Day 1
5x8
185
4x8
4x10
70
Dont superset
10,8,8,6
185, 205(5), 205(6)
4x10
120
4*12
45
10,10,8,8
3*10;2*8
2*10;2*8
3*10;2*8
2*10;2*8
4*12
12,12,10,10,8,8
4*15
Don't do
4*12
Don't do

Day 2

Day 3 (8-24)
195
205(2)
90
90
135, 185, 205 (4) 135, 185, 205
120
120
50
45
70;75
70;75
135;155
90;115
-145
15,20,15
15, 20
---

Arms
Chin ups
Reverse Grip Pulldown
Straight bar curls
Decline Close-grip bench
Incline Hammer Curls
California presses
Reverse Grip Curls
Dumbbell Extension
Dumbbell Wrist Curls

4*10
4*12
5*8
4*8
4*10
4*10
3*12
3*10
4*12

Day 1 (8-26)
10, 10, 8, 6
60
135
30 (Do again)
60
30
60
used rope

Follow program for leg day 1

Legs
Squat
Deadlifts
Leg Extensions
Standing Hamstring Curls
Walking Lunges
Adductor/Abductor
Standing Calf Raises
Calf Extensions
Dumbbell Shrugs
Barbell Shrugs (w/ reverse)
Abs

Swtich deadlits on day 1 to 1x5 when squat passes 245

Day 1 7/30
5x5
175
4x6
185
4x12
25
4x15
25
10,10,10,8,8
30; 35
12,12,10,10
50/70; 60/75
5x25
5x12
4*15
65
4*12
45

en squat passes 245

Day 2
190
205
30
30

Day 3 Day 4

Drop this
55/75; 65/85
Drop this

Drop this

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11