WEEK 4 (continued) WEEK 5 (continued)

WEDNESDAY: BACK, BICEPS, TRICEPS (continued) MONDAY: CHEST, TRICEPS, BICEPS (continued)
Exercise Sets Reps Rest Exercise Sets Reps Rest
Behind-the-back cable curl 3 15-20 1 min Close-grip bench press 3 3-5 2-3 min
High cable curl 3 15-20 1 min (negative reps)1
Rope cable curl 3 15-20 1 min Close-grip bench press 32 8-10 2-3 min
Triceps pressdown 3 15-20 1 min Seated dumbbell overhead 3 3
8-10 2-3 min
Cable overhead triceps exten- 3 15-20 1 min triceps extension
sion Triceps pressdown 33 8-10 2-3 min
Reverse-grip triceps 3 15-20 1 min Barbell curl (negative reps) 1
3 3-5 2-3 min
pressdown Barbell curl 32
8-10 2-3 min
FRIDAY: TRICEPS, BICEPS, LEGS, CALVES Incline dumbbell curl 33 8-10 2-3 min
Lying triceps extension 3 25-30 – EZ-bar preacher curl 33
8-10 2-3 min
Superset with close-grip 3 25-30 1-2 min TUESDAY: SHOULDERS, TRAPS, ABS
bench press Barbell shoulder press 3 4-6 2-3 min
Triceps pushdown (rope 3 25–30 – Standing dumbbell shoulder 3 4-6 2-3 min
handle) press
Superset with cable over- 3 25-30 1-2 min Dumbbell lateral raise 3 12-15 1-2 min
head triceps extension Machine rear delt fly 3 12-15 1-2 min
Incline dumbbell curl 3 25–30 – Smith machine shrug 2 4-6 2-3 min
Superset with alternating 3 25-30 1-2 min Behind-the-back Smith 2 12-15 1-2 min
dumbbell curl machine shrug
Rope cable curl 3 25-30 – Bicycle crunch 3 To 1-2 min
Superset with cable curl 3 25-30 1-2 min failure
(straight bar) Cable woodchopper 3 15-20 1-2 min
Lying triceps extension 4 8–10 – WEDNESDAY: BACK, BICEPS, TRICEPS
Superset with barbell curl 4 8-10 1-2 min Bent-over barbell row 3 4-6 2-3 min
Triceps pushdown 4 8-10 – Wide-grip pulldown 3 4-6 2-3 min
Superset with high cable curl 4 8-10 1-2 min Reverse-grip pulldown 3 12-15 1-2 min
Front squat 3 10-12 1-2 min Straight-arm pulldown 3 12-15 1-2 min
Dumbbell step-up 3 10-12 1-2 min Preacher curl 3 20-25 1 min
Leg press 3 10-12 1-2 min Incline dumbbell curl 3 20-25 1 min
Leg extension 3 10-12 1-2 min Dumbbell hammer curl 3 20-25 1 min
Lying leg curl 3 10-12 1-2 min Triceps pressdown 3 20-25 1 min
Leg press calf raise 4 10-12 1 min Machine triceps extension 3 20-25 1 min
Seated calf raise 4 10-12 1 min Dumbbell overhead triceps 3 20-25 1 min
WEEK 5 extension
MONDAY: CHEST, TRICEPS, BICEPS
FRIDAY: TRICEPS, BICEPS, LEGS, CALVES
Exercise Sets Reps Rest
Close-grip bench press 3 12-15 –
Bench press 3 4-6 2-3 min
Giant set with lying triceps 3 12-15 –
Incline dumbbell bench press 3 4-6 2-3 min extension
Dumbbell fly 3 12-15 1-2 min Giant set with dumbbell 3 12-15 –
Cable crossover from middle 3 12-15 1-2 min overhead extension
pulley Giant set with bench dip 3 12-15 2-3 min
1
To perform negatives, use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion
of the rep. You should be able to slowly lower the negative rep for 3 to 5 seconds.
2
Perform two rests on the last set by resting for 15 seconds after reaching muscle failure and continuing the set and then rest another 15
seconds after reaching muscle failure again, then continue.
Do a drop set on the last set by immediately reducing the weight by 20 to 30% and continuing the set.
3

> continued

167