DAY 1: CHEST/BICEPS Incline Barbell Press* (intention) 4x8 + NOS *Note: with inward intention Incline Machine Press*

(intention) 4x 8 + NOS HS bench Press 4x 8 + NOS Machine Dip 4x8 + NOS DB Hammer curls 4x 8 + NOS Machine preacher curls 4x 8 + NOS Incline DB Curl 4x 8 + NOS DAY 2: BACK/HAMSTRINGS SGHP 4x 8 + NOS HS lat pulldown 4x 8 + NOS Meadows row or 1-Arm DB Row* 4x 15 *Note: Alternating arms-no rest Smith machine or bent barbell Row (overhand) 4x 8 Assisted Wide Grip Pullups*(downward intention) 4x 8 + NOS Stiff Leg Deadlift 4x 8 Seated Leg curl 4x 15 Lying Leg Curl 4x 8 + NOS DAY 3: QUADS/CALVES Squat (intention) 4x 8 Hack Squat (intention) 4x 8 + NOS Lunge machine 4x 15/side Leg Press (intention) 4x 8 Leg Extension 4x 8 Seated Calf Raise 4x8 +NOS Donkey Calf Raise 4x 8 + NOS Calf machine 4x8 + NOS DAY 4: OFF DAY 5: CHEST/BICEPS HS Incline 4x 8 + NOS Pec deck 4x 8 + NOS HS or machine Press* (intention) 4x 8 + NOS *Note: With inward intention Dip machine 3x 8 + NOS Barbell Curl 4x 8 + NOS Low Cable Curl-Reverse Grip 4x 8 + NOS Seated Dumbbell Curl 4x 20 DAY 6: DELTS SGHP 4x 8 + NOS Rear Delt Machine 4x 15 + NOS Seated DBl Side Laterals 4x 8 + NOS 6-ways 4x15 Machine or HS military 4x 20 (no triceps this day)

WEEK #2 MI-40