Exercise Focus Exercise Instructional Video

Chest Compounds Flat Dumbbell Bench Press Flat Dumbbell Bench Press
Chest Isolations Flat Dumbbell Flye Flat Dumbbell Flye
Day 1

Triceps Dip Dip

Triceps Dumbbell Skullcrusher Dumbbell Skullcrusher
Shoulders Dumbbell Lateral Raise Dumbbell Lateral Raise
Shoulders
Extra Trap Work

Exercise Focus Exercise Instructional Video

Back
Back
Day 2

Biceps
Day 2
Biceps
Shoulders
Shoulders
Extra Forearm Work

Exercise Focus Exercise Instructional Video

Quads
Day 3

Glutes
Hams
Calves
Extra Ab Work

Exercise Focus Exercise Instructional Video

Chest Compounds
Back
Day 4

Triceps
Biceps
Shoulders
Extra Forearm Work
Extra Trap Work

Exercise Focus Exercise Instructional Video

Hams 45 Degree Back Raise 45 Degree Back Raise

Day 5

Glutes Barbell Walking Lunge Barbell Walking Lunge

Quads
Calves
Extra Ab Work
 Week 1

Estimated 10RM Exercise Sets Weight

30 Flat Dumbbell Bench Press 2 25

Flat Dumbbell Flye 2
Day 1

Dip 2
8 Dumbbell Skullcrusher 2 5
Dumbbell Lateral Raise 3
3
3

Do Day 2 tomorrow. Make sure not to take too many rest days per week and
your weekly workouts!

Week 1

Estimated 10RM Exercise Sets Weight

2
2
Day 2

3
 Day 2
3
3
3
3

Do Day 3 tomorrow or rest a day first

Week 1

Estimated 10RM Exercise Sets Weight

2
Day 3 2
2
3
3

Do Day 4 tomorrow or rest a day first

Week 1

Estimated 10RM Exercise Sets Weight

2
2
Day 4

2
3
3
3
3

Do Day 5 tomorrow or rest a day first

Week 1

Estimated 10RM Exercise Sets Weight

45 Degree Back Raise 2

Day 5

Barbell Walking Lunge 2

2
3
3
One to two rest days between Day 5 and next week's Day
 Week 1 Week 2
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
3/fail Flat Dumbbell Bench Press 2 25
3/fail Flat Dumbbell Flye 2
Day 1

3/fail Dip 2
3/fail Dumbbell Skullcrusher 2 5
3/fail Dumbbell Lateral Raise 3
3/fail 3
3/fail 3

ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
ur weekly workouts! your weekly workouts!

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

3/fail 3
 Day 2
3/fail 3
3/fail 3
3/fail 3
3/fail 3

omorrow or rest a day first Do Day 3 tomorrow or rest a day first

Week 1 Week 2
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
3/fail 2

Day 3
3/fail 2
3/fail 2
3/fail 3
3/fail 3

omorrow or rest a day first Do Day 4 tomorrow or rest a day first

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

3/fail 2
3/fail 2
Day 4

3/fail 2
3/fail 3
3/fail 3
3/fail 3
3/fail 3

omorrow or rest a day first Do Day 5 tomorrow or rest a day first

Week 1 Week 2
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
3/fail 45 Degree Back Raise 2
Day 5

3/fail Barbell Walking Lunge 2

3/fail 2
3/fail 3
3/fail 3
between Day 5 and next week's Day 1 One to two rest days between Day 5 and next wee
 Week 2 Week 3
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
3/fail Flat Dumbbell Bench Press 2 25
3/fail Flat Dumbbell Flye 2
Day 1

3/fail Dip 2
3/fail Dumbbell Skullcrusher 2 5
3/fail Dumbbell Lateral Raise 3
3/fail 3
3/fail 3

ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
ur weekly workouts! your weekly workouts!

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

3/fail 3
 Day 2
3/fail 3
3/fail 3
3/fail 3
3/fail 3

omorrow or rest a day first Do Day 3 tomorrow or rest a day first

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

Day 3
3/fail 2
3/fail 2
3/fail 3
3/fail 3

omorrow or rest a day first Do Day 4 tomorrow or rest a day first

Week 2 Week 3
Rep Soreness Pump
Rep Goal Results Rating Rating Exercise Sets Weight

3/fail 2
3/fail 2
Day 4

3/fail 2
3/fail 3
3/fail 3
3/fail 3
3/fail 3

omorrow or rest a day first Do Day 5 tomorrow or rest a day first

Week 2 Week 3
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
3/fail 45 Degree Back Raise 2
Day 5

3/fail Barbell Walking Lunge 2

3/fail 2
3/fail 3
3/fail 3
between Day 5 and next week's Day 1 One to two rest days between Day 5 and next wee
 Week 3 Week 4
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail Flat Dumbbell Bench Press 2 25
2/fail Flat Dumbbell Flye 2
Day 1

2/fail Dip 2
2/fail Dumbbell Skullcrusher 2 5
2/fail Dumbbell Lateral Raise 3
2/fail 3
2/fail 3

ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
ur weekly workouts! your weekly workouts!

Week 3 Week 4
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 2
2/fail 2
Day 2

2/fail 3
 Day 2
2/fail 3
2/fail 3
2/fail 3
2/fail 3

omorrow or rest a day first Do Day 3 tomorrow or rest a day first

Week 3 Week 4
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 2

Day 3
2/fail 2
2/fail 2
2/fail 3
2/fail 3

omorrow or rest a day first Do Day 4 tomorrow or rest a day first

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

2/fail 2
2/fail 2
Day 4

2/fail 2
2/fail 3
2/fail 3
2/fail 3
2/fail 3

omorrow or rest a day first Do Day 5 tomorrow or rest a day first

Week 3 Week 4
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 45 Degree Back Raise 2
Day 5

2/fail Barbell Walking Lunge 2

2/fail 2
2/fail 3
2/fail 3
between Day 5 and next week's Day 1 One to two rest days between Day 5 and next wee
 Week 4 Week 5
Week 5
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail Flat Dumbbell Bench Press 2 30
2/fail Flat Dumbbell Flye 2
Day 1

2/fail Dip 2
2/fail Dumbbell Skullcrusher 2 5
2/fail Dumbbell Lateral Raise 3
2/fail 3
2/fail 3

ke too many rest days per week and fail to complete all of Do Day 2 tomorrow. Make sure not to take too many rest days per we
ur weekly workouts! your weekly workouts!

Week 4 Week 5
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 2
2/fail 2
Day 2

2/fail 3
 Day 2
2/fail 3
2/fail 3
2/fail 3
2/fail 3

omorrow or rest a day first Do Day 3 tomorrow or rest a day first

Week 4 Week 5
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 2

Day 3
2/fail 2
2/fail 2
2/fail 3
2/fail 3

omorrow or rest a day first Do Day 4 tomorrow or rest a day first

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

2/fail 2
2/fail 2
Day 4

2/fail 2
2/fail 3
2/fail 3
2/fail 3
2/fail 3

omorrow or rest a day first Do Day 5 tomorrow or rest a day first

Week 4 Week 5
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
2/fail 45 Degree Back Raise 2
Day 5

2/fail Barbell Walking Lunge 2

2/fail 2
2/fail 3
2/fail 3
between Day 5 and next week's Day 1 One to two rest days between Day 5 and next wee
 Week 5 Week 6 - DELOAD
Week 5
Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
1/fail Flat Dumbbell Bench Press 2 25
1/fail Flat Dumbbell Flye 2
Day 1

1/fail Dip 2
1/fail Dumbbell Skullcrusher 2 5
1/fail Dumbbell Lateral Raise 2
1/fail 2
1/fail 2

ke too many rest days per week and fail to complete all of
ur weekly workouts!

Week 5 Week 6 - DELOAD

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

1/fail 2
 Day 2
1/fail 2
1/fail 2
1/fail 2
1/fail 2

omorrow or rest a day first

Week 5 Week 6 - DELOAD

Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
1/fail 2

Day 3
1/fail 2
1/fail 2
1/fail 2
1/fail 2

omorrow or rest a day first

Week 5 Week 6 - DELOAD

Rep Soreness Pump
Rep Goal Results Rating Rating Exercise Sets Weight

1/fail 2
1/fail 2
Day 4

1/fail 2
1/fail 2
1/fail 2
1/fail 2
1/fail 2

omorrow or rest a day first

Week 5 Week 6 - DELOAD

Rep Soreness Pump
Rep Goal Exercise Sets Weight
Results Rating Rating
1/fail 45 Degree Back Raise 2
Day 5

1/fail Barbell Walking Lunge 2

1/fail 2
1/fail 2
1/fail 2
between Day 5 and 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
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
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

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
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