Monday

Chest & Arms

Exercise Sets Reps Weight Notes

Bench Press 1 5
2 5
3 5
4 5
DB Shoulder Press 1 10
2 10
3 10
4 10
Military Press 1 10
2 10
3 10
4 10
Cuban Press 1 10
2 10
3 10
Dips 1 10 Super Set #1
2 10
3 10
Triceps Extension 1 12 Super Set #1
2 12
3 12
Lateral Raise 1 8 Super Set #2
2 8
3 8
Front Raise 1 8 Super Set #2
2 8
3 8
Rear Shoulder Fly 1 8 Super Set #2
2 8
3 8
Overhead Press 1 8
2 8
3 8
 Tuesday
Legs & Abs

Exercise Sets Reps Weight Notes

Back Squat 1 5
2 5
3 5
4 5
Front Squat 1 10
2 10
3 10
4 10
Leg Press 1 10
2 10
3 10
4 10
Calf Raise 1 12
2 12
3 12
4 12
Bench Leg Raise 1 12
2 12
3 12
4 12
Crunch 1 AMRAP
2
3
4
Reverse Crunch 1 AMRAP
2
3
4
 Thursday
Back & Biceps

Exercise Sets Reps Weight Notes

Lat Pull Down 1 5
2 5
3 5
4 5
DB Row 1 12
2 12
3 12
4 12
BW Rows 1 10 Smith Machine
2 10
3 10
4 10
Incline DB Curls 1 10
2 10
3 10
4 10
Zottmann Curls 1 8 Super Set #1
2 8
3 8
4 8
Cross Body Curl 1 8 Super Set #1
2 8
3 8
4 8
Pronated Curl 1 8 Super Set #1
2 8
3 8
4 8
 Friday
Chest & Arms

Exercise Sets Reps Weight Notes

Incline DB Press 1 6
2 6
3 6
4 6
DB Press Superset 1 6 Incline - Neutral - Decline
2 6
3 6
4 6
Cabel Flys 1 10
2 10
3 10
4 10
Narrow Grip 1 10
Bench Press 2 10
3 10
4 10
Triceps Pushdown 1 8
2 8
3 8
4 8
Dips 1 AMRAP (at least 8)
2
3
4
Diamond Grip Push-Up 1 AMRAP (at least 8)
2
3
4
 Saturday
Core & Legs

Exercise Sets Reps Weight Notes

Deadlifts 1 5
2 5
3 5
4 5
Romanian Deadlifts 1 10
2 10
3 10
4 10
Zercher Sqaut 1 12
2 12
3 12
4 12
Side Crunch 1 AMRAP (at least 10)
2
3
4
BB Landmines 1 20 10 each side
2 20
3 20
4 20