Upper Body Power

Exercise Reps Warmup Set 1

Bent Over Row 3x3-5
Weighted Pull Ups 2x6-10
Rack Chins 2x6-10
Flat DB Press 3x3-5
Weighted Dips 2x6-10
DB Shoulder Press 3x6-10
Cambered Bar Curls 3x6-10
Skullcrushers 3x6-10

Lower Body Power

Exercise Reps Warmup Set 1
Squats 3x3-5
Hack Squats 2x6-10
Leg Extensions 2x6-10
Stiff Legged Deadlifts 3x5-8
Glute Ham Raises 2x6-10
Standing Calf raise 3x6-10
Seated Calf raise 2x6-10

Back and Shoulders Hypertrophy

Exercise Reps Warmup Set 1
Bent Over Row 6x3
Rack Chins 3x8-12
Seated Cable Row 3x8-12
DB Rows 2x12-15
Close Grip Pulldowns 2x15-20
Seated DB Press 3x8-12
Upright Rows 2x12-15
Cable side raises 3x12-20

Lower Body Hypertrophy

Exercise Reps Warmup Set 1
Squats 6x3
Hack Squats 3x8-12
Leg Press 2x12-15
Leg Extensions 3x15-20
Romanian Deadlifts 3x8-12
Lying Leg Curl 2x12-15
Seated Leg Curl 2x15-20
Donkey Calf Raises 4x10-15
Seated Calf Raise 3x15-20

Chest and Arms Hypertrophy

Exercise Reps Warmup Set 1
Flat DB Press 6x3
Incline DB Press 3x8-12
Hammer Strength DB 3x12-15
Incline Cable Flys 2x15-20
Cambered Bar Preachers 3x8-12
DB Concentration Curls 2x12-15
Spider Curls agaisnt incline bench 2x15-20
Seated Tri-Extensions cambered bar 3x8-12
Cable Pressdowns w/ Rope 2x12-15
Cable Kickbacks 2x15-20
Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Upper Body Power
Exercise Reps Warmup Set 1
Bent Over Row 3x3-5
Weighted Pull Ups 2x6-10
Rack Chins 2x6-10
Flat DB Press 3x3-5
Weighted Dips 2x6-10
DB Shoulder Press 3x6-10
Cambered Bar Curls 3x6-10
Skullcrushers 3x6-10

Lower Body Power

Exercise Reps Warmup Set 1
Squats 3x3-5
Hack Squats 2x6-10
Leg Extensions 2x6-10
Stiff Legged Deadlifts 3x5-8
Glute Ham Raises 2x6-10
Standing Calf raise 3x6-10
Seated Calf raise 2x6-10

Back and Shoulders Hypertrophy

Exercise Reps Warmup Set 1
Bent Over Row 6x3
Rack Chins 3x8-12
Seated Cable Row 3x8-12
DB Rows 2x12-15
Close Grip Pulldowns 2x15-20
Seated DB Press 3x8-12
Upright Rows 2x12-15
Cable side raises 3x12-20

Lower Body Hypertrophy

Exercise Reps Warmup Set 1
Squats 6x3
Hack Squats 3x8-12
Leg Press 2x12-15
Leg Extensions 3x15-20
Romanian Deadlifts 3x8-12
Lying Leg Curl 2x12-15
Seated Leg Curl 2x15-20
Donkey Calf Raises 4x10-15
Seated Calf Raise 3x15-20

Chest and Arms Hypertrophy

Exercise Reps Warmup Set 1
Flat DB Press 6x3
Incline DB Press 3x8-12
Hammer Strength DB 3x12-15
Incline Cable Flys 2x15-20
Cambered Bar Preachers 3x8-12
DB Concentration Curls 2x12-15
Spider Curls agaisnt incline bench 2x15-20
Seated Tri-Extensions cambered bar 3x8-12
Cable Pressdowns w/ Rope 2x12-15
Cable Kickbacks 2x15-20
Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3
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Upper Body Power
Exercise Reps Warmup Set 1
Bent Over Row 3x3-5
Weighted Pull Ups 2x6-10
Rack Chins 2x6-10
Flat DB Press 3x3-5
Weighted Dips 2x6-10
DB Shoulder Press 3x6-10
Cambered Bar Curls 3x6-10
Skullcrushers 3x6-10

Lower Body Power

Exercise Reps Warmup Set 1
Squats 3x3-5
Hack Squats 2x6-10
Leg Extensions 2x6-10
Stiff Legged Deadlifts 3x5-8
Glute Ham Raises 2x6-10
Standing Calf raise 3x6-10
Seated Calf raise 2x6-10

Back and Shoulders Hypertrophy

Exercise Reps Warmup Set 1
Bent Over Row 6x3
Rack Chins 3x8-12
Seated Cable Row 3x8-12
DB Rows 2x12-15
Close Grip Pulldowns 2x15-20
Seated DB Press 3x8-12
Upright Rows 2x12-15
Cable side raises 3x12-20

Lower Body Hypertrophy

Exercise Reps Warmup Set 1
Squats 6x3
Hack Squats 3x8-12
Leg Press 2x12-15
Leg Extensions 3x15-20
Romanian Deadlifts 3x8-12
Lying Leg Curl 2x12-15
Seated Leg Curl 2x15-20
Donkey Calf Raises 4x10-15
Seated Calf Raise 3x15-20

Chest and Arms Hypertrophy

Exercise Reps Warmup Set 1
Flat DB Press 6x3
Incline DB Press 3x8-12
Hammer Strength DB 3x12-15
Incline Cable Flys 2x15-20
Cambered Bar Preachers 3x8-12
DB Concentration Curls 2x12-15
Spider Curls agaisnt incline bench 2x15-20
Seated Tri-Extensions cambered bar 3x8-12
Cable Pressdowns w/ Rope 2x12-15
Cable Kickbacks 2x15-20
Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3
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