Exercise Focus Exercise Instructional Video

Day 1

Chest Compounds Smith Machine Narrow Grip Bench Press Smith Machine Narrow Grip Bench Press
Triceps Barbell Skullcrusher Barbell Skullcrusher
Triceps Dip Dip
Shoulders Smith Machine Upright Row Smith Machine Upright Row

Exercise Focus Exercise Instructional Video

Back Underhand Pullup Underhand Pullup

Day 2

Back Underhand EZ Bar Row Underhand EZ Bar Row

Biceps EZ Curl EZ Curl
Biceps EZ Bar Spider Curl EZ Bar Spider Curl
Shoulders Incline Dumbbell Facepull Incline Dumbbell Facepull
Extra Forearm Work Dumbbell Bench Wrist Curl Dumbbell Bench Wrist Curl
 Exercise Focus Exercise Instructional Video
Day 3

Quads Feet Forward Smith Squat Feet Forward Smith Squat

Quads Feet Forward Smith Squat Feet Forward Smith Squat
Hams Seated Leg Curl Seated Leg Curl
Calves Calf Machine Calf Machine

Exercise Focus Exercise Instructional Video

Day 4

Shoulders Seated Barbell Shoulder Press Seated Barbell Shoulder Press

Triceps Barbell Overhead Triceps Extension Barbell Overhead Triceps Extension
Triceps JM Press JM Press
Chest Compounds Narrow Grip Bench Press Narrow Grip Bench Press

Exercise Focus Exercise Instructional Video

Back Seated Cable Row Seated Cable Row

Day 5

Back Underhand Pulldown Underhand Pulldown

Shoulders Machine Lateral Raise Machine Lateral Raise
Biceps Incline Dumbbell Curl Incline Dumbbell Curl
Biceps Cable EZ Bar Curl Cable EZ Bar Curl
Extra Forearm Work Cable Wrist Curl Cable Wrist Curl

Exercise Focus Exercise Instructional Video

Day 6
Day 6
Hams Stiff-Legged Deadlift Stiff-Legged Deadlift
Quads Leg Press Leg Press
Quads High Bar Squat High Bar Squat
Calves Leg Press Calves Leg Press Calves
Stronk
 Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Day 1

Smith Machine Narrow Grip Bench Press 2 3/fail

Barbell Skullcrusher 2 3/fail
Dip 2 3/fail
Smith Machine Upright Row 3 3/fail

Do Day 2 tomorrow. Make sure not to take more than one rest day per we
complete all of your weekly workouts!

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Underhand Pullup 2 3/fail

Day 2

Underhand EZ Bar Row 2 3/fail

EZ Curl 3 3/fail
EZ Bar Spider Curl 2 3/fail
Incline Dumbbell Facepull 3 3/fail
Dumbbell Bench Wrist Curl 3 3/fail
 Do Day 3 tomorrow

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Day 3
Feet Forward Smith Squat 2 3/fail
Feet Forward Smith Squat 2 3/fail
Seated Leg Curl 2 3/fail
Calf Machine 2 3/fail

Do Day 4 tomorrow

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Day 4

Seated Barbell Shoulder Press 3 3/fail

Barbell Overhead Triceps Extension 2 3/fail
JM Press 2 3/fail
Narrow Grip Bench Press 2 3/fail

Do Day 5 tomorrow

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Seated Cable Row 2 3/fail

Day 5

Underhand Pulldown 2 3/fail

Machine Lateral Raise 3 3/fail
Incline Dumbbell Curl 3 3/fail
Cable EZ Bar Curl 2 3/fail
Cable Wrist Curl 3 3/fail

Do Day 6 tomorrow

Week 1

Estimated 10RM Exercise Sets Weight Rep Goal

Day 6
Day 6
Stiff-Legged Deadlift 2 3/fail
Leg Press 2 3/fail
High Bar Squat 2 3/fail
Leg Press Calves 2 3/fail

Rest one day and then do next week's Day 1

 Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 1

Smith Machine Narrow Grip Bench Press 2 3/fail

Barbell Skullcrusher 2 3/fail
Dip 2 3/fail
Smith Machine Upright Row 3 3/fail

han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Underhand Pullup 2 3/fail
Day 2

Underhand EZ Bar Row 2 3/fail

EZ Curl 3 3/fail
EZ Bar Spider Curl 2 3/fail
Incline Dumbbell Facepull 3 3/fail
Dumbbell Bench Wrist Curl 3 3/fail
orrow Do Day 3 tomorrow

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating

Day 3
Feet Forward Smith Squat 2 3/fail
Feet Forward Smith Squat 2 3/fail
Seated Leg Curl 2 3/fail
Calf Machine 2 3/fail

orrow Do Day 4 tomorrow

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 4

Seated Barbell Shoulder Press 3 3/fail

Barbell Overhead Triceps Extension 2 3/fail
JM Press 2 3/fail
Narrow Grip Bench Press 2 3/fail

orrow Do Day 5 tomorrow

Week 2
Rep Soreness Pump
Results Rating Rating Exercise Sets Weight Rep Goal

Seated Cable Row 2 3/fail

Day 5

Underhand Pulldown 2 3/fail

Machine Lateral Raise 3 3/fail
Incline Dumbbell Curl 3 3/fail
Cable EZ Bar Curl 2 3/fail
Cable Wrist Curl 3 3/fail

orrow Do Day 6 tomorrow

Week 2
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 6
 Day 6
Stiff-Legged Deadlift 2 3/fail
Leg Press 2 3/fail
High Bar Squat 2 3/fail
Leg Press Calves 2 3/fail

next week's Day 1 Rest one day and then do next week's Day 1
 Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 1

Smith Machine Narrow Grip Bench Press 2 2/fail

Barbell Skullcrusher 2 2/fail
Dip 2 2/fail
Smith Machine Upright Row 3 2/fail

han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Underhand Pullup 2 2/fail
Day 2

Underhand EZ Bar Row 2 2/fail

EZ Curl 3 2/fail
EZ Bar Spider Curl 2 2/fail
Incline Dumbbell Facepull 3 2/fail
Dumbbell Bench Wrist Curl 3 2/fail
orrow Do Day 3 tomorrow

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating

Day 3
Feet Forward Smith Squat 2 2/fail
Feet Forward Smith Squat 2 2/fail
Seated Leg Curl 2 2/fail
Calf Machine 2 2/fail

orrow Do Day 4 tomorrow

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 4

Seated Barbell Shoulder Press 3 2/fail

Barbell Overhead Triceps Extension 2 2/fail
JM Press 2 2/fail
Narrow Grip Bench Press 2 2/fail

orrow Do Day 5 tomorrow

Week 3
Rep Soreness Pump
Results Rating Rating Exercise Sets Weight Rep Goal

Seated Cable Row 2 2/fail

Day 5

Underhand Pulldown 2 2/fail

Machine Lateral Raise 3 2/fail
Incline Dumbbell Curl 3 2/fail
Cable EZ Bar Curl 2 2/fail
Cable Wrist Curl 3 2/fail

orrow Do Day 6 tomorrow

Week 3
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 6
 Day 6
Stiff-Legged Deadlift 2 2/fail
Leg Press 2 2/fail
High Bar Squat 2 2/fail
Leg Press Calves 2 2/fail

next week's Day 1 Rest one day and then do next week's Day 1
 Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 1

Smith Machine Narrow Grip Bench Press 2 2/fail

Barbell Skullcrusher 2 2/fail
Dip 2 2/fail
Smith Machine Upright Row 3 2/fail

han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Underhand Pullup 2 2/fail
Day 2

Underhand EZ Bar Row 2 2/fail

EZ Curl 3 2/fail
EZ Bar Spider Curl 2 2/fail
Incline Dumbbell Facepull 3 2/fail
Dumbbell Bench Wrist Curl 3 2/fail
orrow Do Day 3 tomorrow

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating

Day 3
Feet Forward Smith Squat 2 2/fail
Feet Forward Smith Squat 2 2/fail
Seated Leg Curl 2 2/fail
Calf Machine 2 2/fail

orrow Do Day 4 tomorrow

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 4

Seated Barbell Shoulder Press 3 2/fail

Barbell Overhead Triceps Extension 2 2/fail
JM Press 2 2/fail
Narrow Grip Bench Press 2 2/fail

orrow Do Day 5 tomorrow

Week 4
Rep Soreness Pump
Results Rating Rating Exercise Sets Weight Rep Goal

Seated Cable Row 2 2/fail

Day 5

Underhand Pulldown 2 2/fail

Machine Lateral Raise 3 2/fail
Incline Dumbbell Curl 3 2/fail
Cable EZ Bar Curl 2 2/fail
Cable Wrist Curl 3 2/fail

orrow Do Day 6 tomorrow

Week 4
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 6
 Day 6
Stiff-Legged Deadlift 2 2/fail
Leg Press 2 2/fail
High Bar Squat 2 2/fail
Leg Press Calves 2 2/fail

next week's Day 1 Rest one day and then do next week's Day 1
 Week 5
Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 1

Smith Machine Narrow Grip Bench Press 2 1/fail

Barbell Skullcrusher 2 1/fail
Dip 2 1/fail
Smith Machine Upright Row 3 1/fail

han one rest day per week so that you can Do Day 2 tomorrow. Make sure not to take more than one rest day per week so
eekly workouts! complete all of your weekly workouts!

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Underhand Pullup 2 1/fail
Day 2

Underhand EZ Bar Row 2 1/fail

EZ Curl 3 1/fail
EZ Bar Spider Curl 2 1/fail
Incline Dumbbell Facepull 3 1/fail
Dumbbell Bench Wrist Curl 3 1/fail
orrow Do Day 3 tomorrow

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating

Day 3
Feet Forward Smith Squat 2 1/fail
Feet Forward Smith Squat 2 1/fail
Seated Leg Curl 2 1/fail
Calf Machine 2 1/fail

orrow Do Day 4 tomorrow

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 4

Seated Barbell Shoulder Press 3 1/fail

Barbell Overhead Triceps Extension 2 1/fail
JM Press 2 1/fail
Narrow Grip Bench Press 2 1/fail

orrow Do Day 5 tomorrow

Week 5
Rep Soreness Pump
Results Rating Rating Exercise Sets Weight Rep Goal

Seated Cable Row 2 1/fail

Day 5

Underhand Pulldown 2 1/fail

Machine Lateral Raise 3 1/fail
Incline Dumbbell Curl 3 1/fail
Cable EZ Bar Curl 2 1/fail
Cable Wrist Curl 3 1/fail

orrow Do Day 6 tomorrow

Week 5
Rep Soreness Pump
Exercise Sets Weight Rep Goal
Results Rating Rating
Day 6
 Day 6
Stiff-Legged Deadlift 2 1/fail
Leg Press 2 1/fail
High Bar Squat 2 1/fail
Leg Press Calves 2 1/fail

next week's Day 1 Rest one day and then do next week's Day 1
 Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Day 1

Smith Machine Narrow Grip Bench Press 2

Barbell Skullcrusher 2
Dip 2
Smith Machine Upright Row 2

han one rest day per week so that you can

eekly workouts!

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Underhand Pullup 2
Day 2

Underhand EZ Bar Row 2

EZ Curl 2
EZ Bar Spider Curl 2
Incline Dumbbell Facepull 2
Dumbbell Bench Wrist Curl 2
orrow

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating

Day 3
Feet Forward Smith Squat 2
Feet Forward Smith Squat 2
Seated Leg Curl 2
Calf Machine 2

orrow

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Day 4

Seated Barbell Shoulder Press 2

Barbell Overhead Triceps Extension 2
JM Press 2
Narrow Grip Bench Press 2

orrow

Week 6 - DELOAD
Rep Soreness Pump
Results Rating Rating Exercise Sets Weight

Seated Cable Row 2

Day 5

Underhand Pulldown 2
Machine Lateral Raise 2
Incline Dumbbell Curl 2
Cable EZ Bar Curl 2
Cable Wrist Curl 2

orrow

Week 6 - DELOAD
Rep Soreness Pump
Exercise Sets Weight
Results Rating Rating
Day 6
 Day 6
Stiff-Legged Deadlift 2
Leg Press 2
High Bar Squat 2
Leg Press Calves 2

next week's Day 1

 Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
 Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal

1/2 reps of Week 1

1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1

Rep Goal
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1
1/2 reps of Week 1