Day #1 Upperbody (Strength Workout)

Lat Pulldowns 2 sets 4-6 reps

Barbell Bent-Over Rows or DB rows 2-3 sets 3-5 reps
Incline Chest Press 2-3 sets 3-5 reps
DB or Cable Flyes 2 sets 6-8 reps
Machine Side Lateral Raises- 3 sets 8-10 reps
Face Pulls 2 sets 8-10 reps
EZ Barbell Curls 2 sets 4-6 reps
Rope Pushdowns 2 sets 8-10 reps
DB Shrugs 2 sets 6-8 reps
Day #2 Lowerbody (Strength Workout)
Back or Front Squats 2-3 sets 3-5 reps
Leg Presses 2 sets 6-8 reps
Heavy Leg Extensions 2 sets 4-8 reps
Lying Leg Curls 2-3 sets 6-8 reps
SLDLs 2 sets 6-8 reps
Standing Calf-Raises 2 sets 6-8 reps
Calf-Raises In The Leg Press Machine 2 sets 8-10 reps
First 2 days try and go 85-90% of your max.
Day#3 - Chest & Delts & Tris (Hypertrophy Workout) (last set of
the mentioned exercises go to failure)
Incline, Flat or Decline Bench Press 3-4 sets 6-10 reps *** go
to failure on last set
Incline, Flat or Decline DB or Cable Flyes 2 sets 8-15 reps
Cable Crossovers or Peck Deck Machine 2 sets 10-15 rep
Smith Machine Shoulder Press or DB Shoulder Press 3-4 sets
6-10 reps
DB Side-Laterals GIANT Sets 3 triple drop sets each set, 10
reps each
One Hand Rope or Cable Pushdowns 2 sets 10-15 reps
Incline or Flat Skull Crushers 3-4 sets 6-10 reps

Day#4- Back & Rear Delts & Bis & Traps (Hypertrophy
Workout)
Underhand Pulldowns 3 sets 8-10 reps *** go to failure on
last set
Barbell Bent-Over Rows or DB Rows 3-4 sets 6-10 reps
Cable Rows 2 sets 8-12 reps
Machine Pullovers 2 sets 8-12 reps
DB Bent-Over Flies 3 sets suppersetted w/ reverse peck-deck
flies 8-15 reps
DB Curls or some variation of it 3 sets 8-12 reps
Hammer Curls or Rope Hammer Curls 2 sets 8-12 reps
DB or BB Shrugs 3 sets 8-15 reps
Day #5 Legs (Hypertrophy Workout)
Squats (Back or Front) 10-15 reps 3-4 sets *** Try and go to
failure in the last set.
Hack Squats 10-15 reps 2 sets
Walking Lunges 3 sets (about 30-40 steps)
Leg Extensions 10-25 reps 3 sets
Standing Leg Curls 10-15 reps 2 sets
Seated Leg Curls 10-15 reps 3 sets
SLDLs 10-15 reps 2 sets
Standing Calf-Raises 12-20 reps 3 sets
Seated Calf-Raises 12-20 reps 2-3 sets
Last 3 days go about 70-75% of your max Use drop sets
whenever you feel like You can use other exercises instead of
the ones mentioned, just make sure its the same movement
pattern. Example You dont wanna do Barbell Incline Chest
presses, go for DB incline Chest presses, etc.