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    11 views71 pages

    High Intensity Volume Training PDF

    Uploaded by

    Robin Bishnoi

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 71

    HIGH INTENSITY VOLUME

    TRAINING (H.I.V.T)

    www.squats.in
    INDEX
    WEEK 1
    DAY 1: SHOULDER (PUSH EMPHASIS) & WEEK 4
    TRICEPS DAY 2: BACK (WIDTH EMPHASIS) DAY 28: REST DAY
    DAY 3: CHEST (UPPER) & BICEPS
    DAY 4: SHOULDER (PULL EMPHASIS) & TRICEPS WEEK 5
    DAY 5: CHEST (MID/LOWER) & BICEPS DAY 29: SHOULDER (PUSH EMPHASIS) & TRICEPS
    DAY 6: LEGS (QUAD EMPHASIS) DAY 30: BACK (WIDTH EMPHASIS)
    DAY 7: REST DAY DAY 31: CHEST (UPPER) & BICEPS
    DAY 32: SHOULDER (PULL EMPHASIS) & TRICEPS
    WEEK 2 DAY 33: CHEST (MID/LOWER) & BICEPS
    DAY 8: SHOULDER (PUSH EMPHASIS) & DAY 34: LEGS (QUAD EMPHASIS)
    TRICEPS DAY 9: BACK (THICKNESS EMPHASIS) DAY 35: REST DAY
    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)
    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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