DAY 1: PUSH RIR Set Working Set Notes Fadey Hani

Incline Dumbell Press 1 Set @ 3-4 RIR 3 Working Sets @ 9-10 and 6-8 Incorporate 1 Deload Set WU-55x15, WS-60x12, 65x7, 70x6
Dumbbell Fly 1 Set @ 3-4 RIR 2 Working Sets @ 10-12 and 8 WU-30x12, WS-30x12,35x12, 40x10
Flat Chest Press 1 Set @ 3-4 RIR 2 Working Sets @ 15, 12, and 6-8 Last Set Drop Set WU-45x12,
Cable Fly 1 Set @ 3-4 RIR 2 Working Sets @ 15, and 10-12 10 Second Squeeze between Sets
Dumbbell Lateral Raise 1 Set @ 3-4 RIR 3 Working Sets @ 12-15, 10, and 8 Triple Drop Set
Dumbbell Shoulder Press 1 Set @ 3-4 RIR 2 Working Sets @ 10-12 and 8 Incorporate 1 Deload Set
Cable Lateral Raise 1 Set @ 3-4 RIR 2 Working Sets @ 12 and 10
Tricep Push Down Variation 1 Set @ 3-4 RIR 3 Working Sets @ 12, 10, 8 Last Set Drop Set
Overhead Dumbbell Extension 1 Set @ 3-4 RIR 3 Working Sets @ 12, 10, 8 Last Set Drop Set

DAY 2: PULL RIR Set Working Set Notes

Neutral Grip Lat Pull Down 1 Set @ 2-3 RIR 2 Working Sets @ 12, 10, 6-8 Incorporate 1 Deload Set
Chest Supported Row 1 Set @ 2-3 RIR 3 Working Sets @ 10-12, 8-10
Low Cable Row Overhand Grip Thickness Focus 1 Set @ 1-2 RIR 2 Working Sets @ 10-12, 8-10 Last Set Drop Set
T-Bar Row from the Ground 1 Set @ 3-4 RIR 2 Working Sets @ 10, 8
Cable Rear Delt Fly 2 Working Sets @ 12-15
Dumbbell Rear Delt Fly 2 Working Sets @ 12-15

DAY 3: LEGS RIR Set Working Set Notes

Leg Extensions 1 Set 2-3 RIR 3 Working Sets @ 15-20, 10-12 Last Set Triple Drop Set
Hack Squat 1 Set 3-4 RIR 3 Working Sets @ 15, 12, 8 Incorporate 1 Deload Set
Leg Press 1 Set 3-4 RIR 3 Working Sets @ 15, 12, 10 Last Set Drop Set
Seated Hamstring Curl 1 Set 2-3 RIR 3 Working Sets @ 15, 12, 10 Last Set Drop Set
Calves (seated or standing your preference) 5 Working Sets @15-20 Reps

DAY 4: REST

DAY 5: PUSH RIR Set Working Set Notes

High Incline Smith Press 1 Set @ 3-4 RIR 3 Working Sets @ 15, 10-12, 8 Last Set Drop Set
Dumbbell Lateral Raise 1 Set @ 3-4 RIR 3 Working Sets @ 12-15, 10, 8
Shoulder Press Variation (DB or Machine) 1 Set @ 2-3 RIR 2 Working Sets @ 10, 6-8
Incline Chest Hammer Strength Machine 1 Set @ 2-3 RIR 3 Working Sets @ 12, 8-10 Incorporate 1 Deload Set
Cable Fly/Press Variation 1 Set @ 3-4 RIR 3 Working Sets @ 12,15, 10-12 Last Set Triple Drop Set
Machine Dips 1 Set @ 3-4 RIR 3 Working Sets @ 12, 10, 10 Last Set Drop Set
Tricep Push Down Variation 1 Set @ 3-4 RIR 3 Working Sets @ 12, 10, 8 Last Set Drop Set

DAY 6: PULL
Lat Pull Down 1 Set @ 3-4 RIR 2 Working Sets 10-12, 8 Last Set Drop Set WU - 85, WS - 120,140 WU - 85x15, WS - 120x10,140x6
Low Cable Row Isolated Handle Lat Focus 1 Set @ 2-3 RIR 2 Working Sets 10-12, 8 Incorporate 1 Deload Set WU - 85x15, WS - 100x12, 140x6, 120x6
Isolated Single Arm Pulldown Lat Focus N/A 3 Working Sets 15, 10-12 each Lat WS- 40x15, 55x10, 55x10
Hammer Strength Pull Down Machine 1 Set @ 3-4 RIR 2 Working Sets 12, 10 WU-25x12, WS- 35x12, 45x12
Cable Pull Down N/A 2 Working Sets 12-15 Last Set Drop Set
Cable Rear Delt Fly 2 Working Sets @ 12-15
Dumbbell Rear Delt Fly 2 Working Sets @ 12-15 Last Set Drop Set WS-15x12, 20x12, 15x12
Dumbbell Curl 1 Set 3-4 RIR 3 Working Sets @ 10-12 Last Set Drop Set WU - 20x12, WS-20x12, 25x8, 25x8
Preacher Curl 1 Set 3-4 RIR 3 Working Sets @ 10-12 Last Set Triple Drop Set

DAY 7: LEGS
Smith Machine Squat Heels Elevated
Lying Hamstring Curl
Dumbbell Stiff Leg RDL's
Leg Press (Feet placed higher)
Weighted Lunges
Calves (seated or standing your preference)
1 Set @ 3-4 RIR 3 Working Sets 15, 10-12, 8
1 Set 2-3 RIR 3 Working Sets @ 15,12,10
1 Set 2-3 RIR 3 Working Sets @ 15,12,10
1 Set 3-4 RIR 3 Working Sets @ 15, 12, 10
3 Working Sets
5 Working Sets @15-20 Reps
Incorporate 1 Deload Set
Last Set Drop Set
Last Set Drop Set
WU-55x15, WS-70x15, 85x12 WU-55x15, WS-70x12, 85x12, 100x10
WU-25x15, WS-25x15, 30x12, 35x10 WU-25x15, WS-25x15, 30x12, 35x10
WU-110x15, WS-185x15, 200x12, 215x10
WU-110x15,
drop 175WS-185x15, 200x12, 200x10 drop 175

DAY 8: REST