D A Y 10 - ?

FuLLBopy
Legs:
* C o n v e n t i o n a l Deadlifts
S e t 1) 3 r e p s @ 7 0 % o f 1 R M
S e t 2) 3 r e p s @ 8 0 % o f 1 R M
S e t 3) M A X u n b r o k e n r e p s @ 9 0 % o f 1 R M
*Rest 2-3min. B e t w e e n Sets

Chest:
¢ 12-15 Partial DB Cleavage Cutters. Rest

90sec. Repeat For 3 Total Sets.

Back:
© 6-8 W e i g h t e d C h i n - U p s ( u n d e r h a n d
grip).
Try and go heavy but keep perfect form.
Lock the elbows out at t h e b o t t o m and g e t
your chin over the bar on every rep.
Rest 2min. Between Sets. Repeat For 4
Total Sets.

Shoulders:
e 12-15 ?L? Sit DB Press
Rest 90sec. Between Sets. Repeat For 3
Total Sets.

Biceps/Triceps Superset:
¢ 100 B a n d e d E x t e r n a l Bicep C u r l s

I m m e d i a t e l y into;
© 100 O v e r h e a d B a n d e d T r i c e p

4 4 voi
E x t e n s i o n s w / Pipe or a cable
machine if y o u have access
| _ * Keep the tension strong enough to where
ate y o u can g e t 20-25 on the first set. Take a
quick 10-15 rest and chip away at 8-10 reps.
q Abs:
> ¢ émin. of straight Banded W o o d Chops!

90sec. on just the right side

Immediately into;
n i 90sec. on just the left side
NO REST & REPEAT
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 D A Y Tl ? ? F u . Bopy

REST D A Y

P P V AL FULL Bopy
Shoulders:
®S t a n d i n g Strict S h o u l d e r Press:
Set 1) 3 reps @ 6 5 % o f 1RM
S e t 2) 3 r e p s @ 7 5 % o f 1 R M
S e t 3) M A X u n b r o k e n r e p s @ 9 0 % o f
1RM
*Rest 2-3min. B e t w e e n Sets

Legs:
° 10-12 Banded DB RDLs
Immediately into;
¢ 10-12 B a n d e d DB Long Lunges
(ea. leg)
Rest 90sec. Repeat For 3 Total Sets.
Chest:
10min. To Finish...
¢ 4 0 Push-Ups

Rest 30sec. Biceps:

* 40 Feet Elevated Push-Ups ¢ 10-12 Straight Bar Barbell Bicep Curls.

Rest 30sec. Rest 60sec. Repeat For 3 Total Sets.

* 20 Push-Ups After the 3rd set, Chop the weight in half
Rest 30sec. and do an additional burnout set of max
* 20 Feet Elevated Push-Ups reps with NO RESTING. As soon as you
Back: need to stop that burnout is over. Lots of
e 12-15 Barbell Rows w i t h a Supinated work to do tomorrow :)
Grip. Calves:
Rest 90sec. R e p e a t For 3 Total Sets. 1min. of Barbell Calf Raises with your
Triceps: B o d y w e i g h t on the bar or something you
¢ 12-15 D o u b l e DB Skull Crushers. can d o f o r almost the whole first minute
Rest 60sec. R e p e a t For 3 Total Sets. straight with v e r y little rest breaks.
1min. REST. Repeat For 3 Total Sets.
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 D A Y 16 ? ? FuLLBopy
Chest:
¢ F l a t B a r b e l l B e n c h Press
S e t 1) 5 r e p s @ 75% of 1RM
S e t 2) 3 r e p s @ 85% of 1RM
S e t 3) S h o o t F o r a n e w 1RMI!!
* Rest 2-3min. Between Sets

Legs:
e 12-15 S i n g l e Leg S i n g l e D u m b b e l l

RDL
(right leg)
Immediately into;
e 12-15 Single Leg Banded Kickbacks

(right leg)
Then complete the left side.
Rest 90sec. Repeat For 3 Total Sets.
Keep your effort at an 7-8 today. 1 Rep
Max Deadlift tomorrow!

Back:
e 12-15 Banded Straight A r m Lat
Pull-Downs.
Rest 90sec. B e t w e e n Sets. Repeat For
4 Total Sets. IS

* Videos 1 a n d3 i n this link s h o w g r e a t

o p t i o n s f o r you.
Shoulders:
e 10-12 Single A r m A r n o l d Press on
each arm.
Rest 90sec. Repeat For 4 Total Sets.
Biceps:
e 10-12 DB H a m m e r Curls (Curl b o t h
DBs at t h e same time) w i t h a 1sec.
Pause at t h e t o p o f each rep.
Rest 60sec. B e t w e e n Sets. Repeat For
4 Total Sets.
Triceps:
e Banded Tricep Pull-Downs with
a pipe or equivalent to failure.
Rest 60sec. Repeat For 4 Total
Sets.
Calves:
10 Rounds:
e 20sec. of Bodyweight Calf Raises
10sec. Hold at the t o p
*This get tough after about 2min. Hang
in there and t r y not t o rest. Also, try t o
shoot for the same number of reps each
round on the raises.

, ? _
 1 .
D A Y 21 ? F u i Bony

REST D A Y
- I D A Y 22 ? FuBovy
Recovery Week! W i t h the strength piec-
i es mixed in on each day in this cycle, w e

Ole
Wy will have recovery weeks every 4 weeks
instead o f 5 (Like Volumes 1-4). We will
also w o r k o u t f o r 5 days a w e e k still, b u t
with less v o l u m e and more supersets.
ENJOY! Keep t h e effort at 6-7 All w e e k t o
recharge!

Legs:
© Back Squats

S e t 1) 5 r e p s @ 4 0 % o f 1 R M
S e t 2) 5 r e p s @ 5 0 % o f 1 R M
S e t 3) 5 r e p s @ 6 0 % o f 1 R M
* Rest 2 - 3 m i n . B e t w e e n Sets

C h e s t / B a c k Superset:
* 8-10 Partial DB Cleavage C u t t e r s .
Immediately into;
© 10-12 Towel T-Bar Rows.

Rest 90sec. Repeat For 3 Total Sets.

Shoulders:
¢8-10 B u l l e t p r o o f S h o u l d e r C o m p l e x .
Rest 90sec. Repeat For 3 Total Sets.

Bicep/Tricep Superset:
¢ 15-20 B a n d e d Tricep ?Push-Downs?

Immediately into;
© 10-12 DB H a m m e r Curls (Curling b o t h
at t h e s a m e t i m e )
Rest 90sec. Repeat For 3 Total Sets.

Abs:
¢ 30sec. H o l l o w H o l d
* 30sec. o f Toes-To-Bar
30sec. Rest
Repeat For 4 Total Sets

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D A Y 23 ? F u l . Bopy |

( R e c o v e r y W e e k ) Effort t o d a y is 6-7 r a n g e
and no m o r e t h a n 3 w o r k i n g sets.

Chest/Back Superset:
Flat Barbell Bench Press
S e t 1) 5 r e p s @ 4 0 % o f 1 R M
S e t 2) 5 r e p s @ 5 0 % o f 1 R M
S e t 3) 5 r e p s @ 6 0 % o f 1 R M
A f t e r Each Set G o I m m e d i a t e l y Into;
® 8-10 Single A r m DB B e n t O v e r Rows on

each arm.
* Rest 2-3min. B e t w e e n Sets

Legs:
¢ 12-15 L a n d m i n e C u r t s y L u n g e s on each
leg. Rest 90sec. B e t w e e n Sets.
Repeat For 3 Total Sets. *Really focus on the
movement and put all the pressure into your
glutes.

Shoulders/Triceps:
¢ 10-12 Barbell U p r i g h t Rows

Immediately into;
® 10-12 D o u b l e DB Skull C r u s h e r s
Rest 90sec. Between Sets. Repeat For 3 To-
tal Sets

Biceps:
¢10-12 Straight Bar Reverse Grip Barbell
Curls (weighted if you can).
Rest 60sec. Repeat For 3 Total Sets.
Calves:
30 Standing Barbell Calf Raises. Complete 10
reps with your toes facing forward, 10 with
your toes facing slightly inward, and 10 more
reps with your toes facing slightly outward.
Rest 90sec. Between Sets. Repeat For 3 Total
Sets. Go as heavy as possible with slow and
controlled reps. NO bouncing reps or super
fast reps. (Shoot for a little more weight than
last month w h e n w e d i d this)
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