DAY 1: Quads, Lower Abs & Calves

Notes: 90 seconds of rest between sets. Unless noted otherwise

Cardio: 20 Minutes AM / 20 Minutes PM
Quads
EXERCISES SETS / REPS WEIGHT NOTES
Hack Squat 3 x 15 1.5 Rep Variation

Squat Press 3 x 15 Pause Reps (2 Second)

Giant Set x2
Leg Extension* 10/10/10
*Perform 10 reps, reduce weight and complete another 10 reps, then reduce weight and do 10 more reps. Rest for 10 seconds between drop sets.

Walking Lunges 10 Reps

Body Weight Squats 10 Reps
Walking Lunges 10 Reps
Calves
Seated Calf Raise 5 x 30
Lower Abs
Superset x3
Hanging Leg Raises Failure
Lying Leg Raises Failure
Training, Nutrition, Supplementation Notes:
DAY 2: Chest & Shoulders
Notes: 90 seconds of rest between sets. Unless noted otherwise
Cardio: 20 Minutes AM / 20 Minutes PM
Chest
EXERCISES SETS / REPS WEIGHT NOTES
Dumbbell Chest Press (DTPXtreme) 3 x 10/10/10 All 3 Sets = Triple Dropset
*All 3 sets are triple drop sets. Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight and do 10 more reps.
Superset x3
Incline Cable Fly 12* *2 Second Pause Reps

Dumbbell Floor Press 12

*On the second superset, use a 2-second pause at the bottom of each rep on the flyes. On the third superset, use a 2-second pause at
the top of each rep on the flyes.
Superset x3
Decline Dumbbell Fly* 12
Pushups* Failure
*On the second superset, use a 2-second pause at the bottom of each rep for both exercises. On the third superset, use a 2-second
pause at the top of each rep for both exercises.
Shoulders
Superset x3
Smith Machine Alternating Military Press 12
Lying Upright Cable Rows 12
Superset x3
Lying Cable Side Raise 12
Lying Cable Front Raise 12
Superset x3
Bent-Over Cable Rear Delt Raise 10
Standing Rope Pulls 10
Training, Nutrition, Supplementation Notes:
DAY 3: Arms
Notes: 90 seconds of rest between sets. Unless noted otherwise
Cardio: 20 Minutes AM / 20 Minutes PM
Triceps
EXERCISES SETS / REPS WEIGHT NOTES
Superset
Reverse-Grip Cable Tricep Pushdown 12
Cable Overhead Tricep Extension 12
Superset x3 Superset
Single-Arm Overhead Rope Extensions 10
Single-Arm Rope Kickbacks 10
Superset x3 Superset
Close-Grip Pushups Failure 20 second rest between supersets

Elevated Bench Dips Failure 20 second rest between supersets

Biceps
Superset x3 Superset
EZ-Bar Spider Curls 10 60 second rest between supersets

Standing EZ-Bar Curls (narrow grip) 10 60 second rest between supersets

Superset x3 Superset
Reverse-Grip Dumbbell Curls 10
Hammer Curls 10
Superset x3 Superset
Lying Cable Curls 12
Standing Alternating Cable Curls 10 to 12
*On the second set of alternating cable curls only, change rhythm so you do 2 reps each arm, then 3 reps, then 4 reps and finally 5
reps to work the peak contraction more on this set.exercises. On the third superset, use a 2-second pause at the top of each rep for
both exercises.
Training, Nutrition, Supplementation Notes:
DAY 4: Lower Back, Hamstrings & Upper Abs
Notes: 60 seconds of rest between sets. Unless noted otherwise
Cardio: 20 Minutes AM / 20 Minutes PM
Lower Back
EXERCISES SETS / REPS WEIGHT NOTES
Deadlifts 3 x 10
Hamstrings
Superset x3 Superset
Seated Hamstring Curls 10*
Glute Ham Raises 10
*On the final set of seated hamstring curls, do a triple drop set. Perform your first 10 reps, reduce the weight and complete another 10
reps, then reduce the weight again and do another 10 reps. Rest 10 seconds between each drop set.
Stiff-Legged Cable Deadlifts 3 x 10
Biceps
Superset x4 Superset
Decline Cross-Body Situp Failure
Conventional Cross-Body Situp Failure
Training, Nutrition, Supplementation Notes:
DAY 5: Upper Back & Calves
Notes: 60 seconds of rest between sets. Unless noted otherwise
Cardio: 20 Minutes AM / 20 Minutes PM
Upper Back
EXERCISES SETS / REPS WEIGHT NOTES
Lat Pulldown 3 x 10*
*Add vinyl handles to straight-bar attachment.
Superset x3 Superset
Pullups 10 Reps
Rope Lat Pulldowns 10 Reps
Superset x3 Superset
Single-Arm Dumbbell Rw 10 Reps 10 Reps Each Arm
Single-Arm Inverted Row 10 Reps 10 Reps Each Arm

Superset x3 Superset
Dumbbell Pullovers 15 Reps
Standing Dumbbell Shrugs 15 Reps
Calves
Standing Calf Press 5 x 20
Training, Nutrition, Supplementation Notes: