Why you suck. Building the yoke.

DAY 1 – CHEST/SHOULDERS/TRICEPS
A.  DB incline 50% method
B.  Pec-Deck rest/pause method
C.  OHP standing  50% method
D.  Lateral chest supported raise  Rest/pause method
E.  CGBP 50% method
F.  Triceps circuit building yoke 4x12

DAY 2 – BACK/BICEPS + Building yoke circuit

A.  Lat-pulldown  50% method
B.  Pullups  Rest/pause method
C.  Seated rows  50% method
D.  Bent over rows  Rest/pause method
E.  Hammer curl, curl incline  1 using the 50% method, 1 using the rest/pause method

DAY 3 – QUADS, HAMSTRINGS, CALVES

A.  Leg extension 3x20
B.  Leg press 3x20
C.  Leg curl 3x10
D.  Good morning 3x10
E.  2 Calf Movements of your choice  2 sets of 20 for each movement. Straight sets, no
intensity methods.

DAY 4 – CHEST/SHOULDERS/TRICEPS
A.  Bench flat  50% method
B.  Incline flyes  Rest/pause method
C.  BTN press  Using the 50% method
D.  Plate front raise  Rest/pause method
E.  Dips 50% method
F.  Triceps circuit building yoke 4x12

DAY 5 – BACK/BICEPS + Building yoke circuit

A.  V-grip pulldown  50% method
B.  Straight arm pulldown  Rest/pause method
C.  2 DB row 50% method
D.  Gironda rows pulley  Rest/pause method
E.  Barbell curl, reverse curl  1 using the 50% method, 1 using the rest/pause method
DAY 6 – QUADS, HAMSTRINGS, CALVES
A.  Leg curl 4x10-12
B.  Squat 85% of EDM 3x6 
C.  Stiff legs deadlift 1x3 – 1x12
D.  Bulgarian split squat 3x12
E.  2 Calf Movements  2 sets of 20 for each movement. Straight sets, no intensity methods
added.
BUILDING THE YOKE ADD-ON
On back days:
Building yoke circuit: 3-4 times
 Farmer walk 4 trips 30-40 yards
 Rogue shrug (3 second pause at top) 10-12 reps
 Face-pull 12-15 reps
 Rear delt swing 20-25 reps
Triceps circuit: 4 x 12
 A1. Rope pushdown
 A2. Overhead rope pushdown
 A3. Bench dips
DAILY
 Band pull-appart 4-5x20
Every workout day
 Neck flexion/extension 3-4 x 20