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HIGH INTENSITY VOLUME

TRAINING (H.I.V.T)

INDEX
WEEK 1
DAY 1: SHOULDER (PUSH EMPHASIS) & TRICEPS
DAY 2: BACK (WIDTH EMPHASIS)
DAY 3: CHEST (UPPER) & BICEPS
DAY 4: SHOULDER (PULL EMPHASIS) & TRICEPS
DAY 5: CHEST (MID/LOWER) & BICEPS
DAY 6: LEGS (QUAD EMPHASIS)
DAY 7: REST DAY

WEEK 2
DAY 8: SHOULDER (PUSH EMPHASIS) & TRICEPS
DAY 9: BACK (THICKNESS EMPHASIS)
DAY 10: CHEST (UPPER) & BICEPS
DAY 11: SHOULDER (PULL EMPHASIS) & TRICEPS
DAY 12: CHEST (MID/LOWER) & BICEPS
DAY 13: LEGS (HAMSTRING EMPHASIS)
DAY 14: REST DAY

WEEK 3
DAY 15: SHOULDER (PUSH EMPHASIS) & TRICEPS
DAY 16: BACK (WIDTH EMPHASIS)
DAY 17: CHEST (UPPER) & BICEPS
DAY 18: SHOULDER (PULL EMPHASIS) & TRICEPS
DAY 19: CHEST (MID/LOWER) & BICEPS
DAY 20: LEGS (QUAD EMPHASIS)
DAY 21: REST DAY

WEEK 4
DAY 22: SHOULDER (PUSH EMPHASIS) & TRICEPS
DAY 23: BACK (WIDTH EMPHASIS)
DAY 24: CHEST (UPPER) & BICEPS
DAY 25: SHOULDER (PULL EMPHASIS) & TRICEPS
DAY 26: CHEST (MID/LOWER) & BICEPS
DAY 27: LEGS (QUAD EMPHASIS)
DAY 28: REST DAY

WEEK 5
DAY 29: SHOULDER (PUSH EMPHASIS) & TRICEPS
DAY 30: BACK (WIDTH EMPHASIS)
DAY 31: CHEST (UPPER) & BICEPS
DAY 32: SHOULDER (PULL EMPHASIS) & TRICEPS
DAY 33: CHEST (MID/LOWER) & BICEPS
DAY 34: LEGS (QUAD EMPHASIS)
DAY 35: REST DAY

WEEK 1

DAY 1: SHOULDER (PUSH EMPHASIS) & TRICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 20 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Strip Method) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: (Perform on machine shoulder press) FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 30 sec)
Tip for this Exercise: (Perform with a trap bar)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: (Perform on a 45 degree incline) for the first set choose a
light/moderate weight. For the second set, choose a heavy weight to perform
for 6-8 reps or until failure. (Strip Method) Immediately after your last
working set, reduce the weight and lift another 5-10 reps. Then with no rest,
keep repeating the process until you hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 1

DAY 2: BACK (WIDTH EMPHASIS)

[TOTAL EXERCISES 06 AND TOTAL SETS 24]


Set 1(standard set): Target: 15 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 6 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure
Drop 2: Target: To Failure
Drop 3: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tips for this Exercise: (Perform with an underhand grip) FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 1

DAY 3: CHEST (UPPER) & BICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tips for this Exercise: (Perform on a low incline) for the first set choose a
light/moderate weight. For the second set, choose a heavy weight to perform
for 6-8 reps or until failure. (Run the Rack) Immediately after your last working
set, reduce the weight and lift another 5-10 reps. Then with no rest, keep
repeating the process until you hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6-8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: FST-7 style


Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Stack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 6-8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 0 min 45 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 1

DAY 4: SHOULDER (PULL EMPHASIS) & TRICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Run the rack) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 0 min 45 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Run the rack) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 1

DAY 5: CHEST (MID/LOWER) & BICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Rack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Rack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)

WEEK 1

DAY 6: LEGS (QUAD EMPHASIS)

[TOTAL EXERCISES 09 AND TOTAL SETS 30]


Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 6 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 2 to 4 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 6 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Strip Method) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

REST DAY

WEEK 2

DAY 8: SHOULDER (PUSH EMPHASIS) & TRICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 20 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Strip Method) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: (Perform on machine shoulder press) FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 30 sec)
Tip for this Exercise: (Perform with a trap bar)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: (Perform on a 45 degree incline) for the first set choose a
light/moderate weight. For the second set, choose a heavy weight to perform
for 6-8 reps or until failure. (Strip Method) Immediately after your last
working set, reduce the weight and lift another 5-10 reps. Then with no rest,
keep repeating the process until you hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 2

DAY 9: BACK (THICKNESS EMPHASIS)

[TOTAL EXERCISES 06 AND TOTAL SETS 24]


Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 6 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 2 to 4 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 6 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure
Drop 2: Target: To Failure
Drop 3: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: (Perform with a wide grip)


Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: FST-7 style


Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 2

DAY 10: CHEST (UPPER) & BICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tips for this Exercise: (Perform on a low incline) for the first set choose a
light/moderate weight. For the second set, choose a heavy weight to perform
for 6-8 reps or until failure. (Run the Rack) Immediately after your last working
set, reduce the weight and lift another 5-10 reps. Then with no rest, keep
repeating the process until you hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6-8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: FST-7 style


Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Stack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 6-8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 0 min 45 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 2

DAY 11: SHOULDER (PULL EMPHASIS) & TRICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Run the rack) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 0 min 45 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Run the rack) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 2

DAY 12: CHEST (MID/LOWER) & BICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Rack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Rack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)

WEEK 2

DAY 13: LEGS (HAMSTRING EMPHASIS)

[TOTAL EXERCISES 08 AND TOTAL SETS 30]


Set 1(standard set): Target: 15 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 6 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Rack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure
Drop 2: Target: To Failure
Drop 3: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

REST DAY

WEEK 3

DAY 15: SHOULDER (PUSH EMPHASIS) & TRICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 20 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Strip Method) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: (Perform on machine shoulder press) FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 30 sec)
Tip for this Exercise: (Perform with a trap bar)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: (Perform on a 45 degree incline) for the first set choose a
light/moderate weight. For the second set, choose a heavy weight to perform
for 6-8 reps or until failure. (Strip Method) Immediately after your last
working set, reduce the weight and lift another 5-10 reps. Then with no rest,
keep repeating the process until you hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 3

DAY 16: BACK (WIDTH EMPHASIS)

[TOTAL EXERCISES 06 AND TOTAL SETS 24]


Set 1(standard set): Target: 15 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 6 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure
Drop 2: Target: To Failure
Drop 3: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tips for this Exercise: (Perform with an underhand grip) FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 3

DAY 17: CHEST (UPPER) & BICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tips for this Exercise: (Perform on a low incline) for the first set choose a
light/moderate weight. For the second set, choose a heavy weight to perform
for 6-8 reps or until failure. (Run the Rack) Immediately after your last working
set, reduce the weight and lift another 5-10 reps. Then with no rest, keep
repeating the process until you hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6-8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: FST-7 style


Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Stack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 6-8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 0 min 45 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 3

DAY 18: SHOULDER (PULL EMPHASIS) & TRICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Run the rack) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 0 min 45 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Run the rack) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 3

DAY 19: CHEST (MID/LOWER) & BICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Rack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Rack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)

WEEK 3

DAY 20: LEGS (QUAD EMPHASIS)

[TOTAL EXERCISES 09 AND TOTAL SETS 30]


Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 6 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 2 to 4 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 6 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Strip Method) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

REST DAY

WEEK 4

DAY 22: SHOULDER (PUSH EMPHASIS) & TRICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 20 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Strip Method) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: (Perform on machine shoulder press) FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 30 sec)
Tip for this Exercise: (Perform with a trap bar)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: (Perform on a 45 degree incline) for the first set choose a
light/moderate weight. For the second set, choose a heavy weight to perform
for 6-8 reps or until failure. (Strip Method) Immediately after your last
working set, reduce the weight and lift another 5-10 reps. Then with no rest,
keep repeating the process until you hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 4

DAY 23: BACK (WIDTH EMPHASIS)

[TOTAL EXERCISES 06 AND TOTAL SETS 24]


Set 1(standard set): Target: 15 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 6 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure
Drop 2: Target: To Failure
Drop 3: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tips for this Exercise: (Perform with an underhand grip) FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 4

DAY 24: CHEST (UPPER) & BICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tips for this Exercise: (Perform on a low incline) for the first set choose a
light/moderate weight. For the second set, choose a heavy weight to perform
for 6-8 reps or until failure. (Run the Rack) Immediately after your last working
set, reduce the weight and lift another 5-10 reps. Then with no rest, keep
repeating the process until you hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6-8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: FST-7 style


Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Stack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 6-8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 0 min 45 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 4

DAY 25: SHOULDER (PULL EMPHASIS) & TRICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Run the rack) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 0 min 45 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Run the rack) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 4

DAY 26: CHEST (MID/LOWER) & BICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Rack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Rack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)

WEEK 4

DAY 27: LEGS (QUAD EMPHASIS)

[TOTAL EXERCISES 09 AND TOTAL SETS 30]


Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 6 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 2 to 4 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 6 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Strip Method) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

REST DAY

WEEK 5

DAY 29: SHOULDER (PUSH EMPHASIS) & TRICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 20 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Strip Method) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: (Perform on machine shoulder press) FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 30 sec)
Tip for this Exercise: (Perform with a trap bar)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: (Perform on a 45 degree incline) for the first set choose a
light/moderate weight. For the second set, choose a heavy weight to perform
for 6-8 reps or until failure. (Strip Method) Immediately after your last
working set, reduce the weight and lift another 5-10 reps. Then with no rest,
keep repeating the process until you hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
(Drop 1): Target: To failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 5

DAY 30: BACK (WIDTH EMPHASIS)

[TOTAL EXERCISES 06 AND TOTAL SETS 24]


Set 1(standard set): Target: 15 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 6 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure
Drop 2: Target: To Failure
Drop 3: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tips for this Exercise: (Perform with an underhand grip) FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 5

DAY 31: CHEST (UPPER) & BICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tips for this Exercise: (Perform on a low incline) for the first set choose a
light/moderate weight. For the second set, choose a heavy weight to perform
for 6-8 reps or until failure. (Run the Rack) Immediately after your last working
set, reduce the weight and lift another 5-10 reps. Then with no rest, keep
repeating the process until you hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6-8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: FST-7 style


Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Stack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 6-8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 0 min 45 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 5

DAY 32: SHOULDER (PULL EMPHASIS) & TRICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Run the rack) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 0 min 45 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Run the rack) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: FST-7 style
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

WEEK 5

DAY 33: CHEST (MID/LOWER) & BICEPS

[TOTAL EXERCISES 08 AND TOTAL SETS 38]


Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 1 to 3 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Rack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 12 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 8 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 4 to 6 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure. (Run
the Rack) Immediately after your last working set, reduce the weight and lift
another 5-10 reps. Then with no rest, keep repeating the process until you hit
failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 45 Secs (Rest Between sets 0 min 45 sec)

WEEK 5

DAY 34: LEGS (QUAD EMPHASIS)

[TOTAL EXERCISES 09 AND TOTAL SETS 30]


Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 8 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 6 reps (Rest Between sets 1 min 0 sec)
Set 4(standard set): Target: 2 to 4 reps (Rest Between sets 0 min 20 sec)
Set 5(standard set): Target: 6 reps (Rest Between sets 0 min 20 sec)
Set 6(standard set): Target: 8 reps (Rest Between sets 0 min 20 sec)
Set 7(standard set): Target: To Failure (Rest between Exercises 2 min 0 sec)
Tip for this Exercise: For the first set choose a light/moderate weight. For the
second set, choose a heavy weight to perform for 6-8 reps or until failure.
(Strip Method) Immediately after your last working set, reduce the weight and
lift another 5-10 reps. Then with no rest, keep repeating the process until you
hit failure.
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(standard set): Target: 6 to 8 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 1 min 0 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 2(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 3(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 4(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 5(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 6(standard set): Target: 10 reps (Rest Between sets 0 min 30 sec)
Set 7(standard set): Target: 10 reps (Rest between Exercises 2 min 0 sec)
Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 10 to 12 reps (Rest Between sets 0 min 45 sec)
Set 2(Drop set): Target: 6 to 8 reps
Drop 1: Target: To Failure (Rest between Exercises 2 min 0 sec)

Set 1(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 2(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 3(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)
Set 4(standard set): Target: 25 reps (Rest Between sets 0 min 45 sec)

REST DAY

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