Rest Between Sets: 3 - 4 mins

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Chest and Sets x Sets x Sets x Sets x Sets x Shoulders and Sets x Sets x
Rest Legs Rest Back and Biceps Rest
Triceps Reps Reps Reps Reps Reps Abs Reps Reps

Barbell Bench Barbell Shoulder

3 x 4-6 Barbell Squats 3 x 4-6 Deadlifts 4 x 4-6 3 x 4-6
Press Press
Barbell Bench Barbell Squats at Barbell Shoulder
Press at 120% of 120% of 1RM - Weighted Chin- Press at 120% of
1x3 1x3 3 x 4-6 1x3
1RM - Forced Forced ups 1RM - Forced
Negatives Negatives Negatives

Incline Dumbbell
3 x 4-6 Leg Press 2 x 4-6 Dumbbell Rows 2 x 4-6 3 x 4-6
Dumbbell Press Shoulder Press
Decline Barbell Stiff Leg Seated Cable
2 x 4-6 3 x 4-6 3x6 Lateral Raisers 3x6
Bench Press Deadlifts Rows
Weighted Dips 3 x 4-6 Hamstring Curls 3x6 EZ Bar Curls 3 x 4-6 Cable Crunchers 3 x 10-12
Hanging
Seated Calf
Skull Crushers 3 x 4-6 4x6 Dumbbell Curls 3 x 4-6 Weighted Leg 2 x 8-12
Raisers
Raisers
Weighted Sit-
Cable Curls 2x6 2 x 8-12
Ups