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5 Day
Full-Body
Split
#IRONSHARPENSIRON
 CHEST C
H
TRICEPS E
S
T

&

T
R
A) 15 ° INCLINE CHEST PRESS OF CHOICE
3 SETS // 10-15 REPS // 2110 TEMPO
I
1-2 MINUTES REST
C
B) 30 °INCLINE CHEST PRESS OF CHOICE
3 SETS //10-15 REPS // 2110 TEMPO E
1-2 MINUTES REST
P
C) PEC DEC OR CABLE FLY
3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST
S
D) TRICEP ROPE CABLE PRESS DOWN
3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

E) TRICEPS STRAIGHT BAR EXTENSIONS

3 SETS // 10-15 REPS // 2110 TEMPO JONNI SHREVE
1-2 MINUTES REST
IFBB PRO
 BACK B
A
BICEPS C
K

&

B
I
A) ASSISTED PULL UPS
C
3 SETS // AMRAP
1-2 MINUTES REST E
B) LAT PULL DOWN (GRIP OF CHOICE)
3 SETS // 10-15 REPS // 2110 TEMPO
P
1-2 MINUTES REST
S
C) T-BAR ROW
3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

D) STRAIGHT ARM PULL DOWNS

2 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

E) D-BELL ALTERNATING BICEP CURLS

3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

F) DUMBBELL HAMMER CURLS

3 SETS // 10-15 REPS // 2110 TEMPO JONNI SHREVE
1-2 MINUTES REST
IFBB PRO
 LEGS L
E
G
S

A) ABDUCTORS ADDUCTOR SUPERSET

3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

B) LYING OR SEATED HAMSTRING CURL

3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

C) GOBLET SQUAT
3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

D) LEG PRESS
3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

E) DUMBBELL SPLIT SQUATS

3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

F) STANDING CALF RAISE

3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

G) SEATED CALF RAISE

3 SETS // 10-15 REPS // 2110 TEMPO JONNI SHREVE
1-2 MINUTES REST
IFBB PRO
 SHOULDERS S
H
O
U
L
D
E
R
S

A) MACHINE SHOULDER PRESS

3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

B) D-BELL FRONT RAISE

3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

C) D-BELL SIDE LATERAL RAISE

3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

D) REVERSE PEC DEC OR REVERSE CABLE FLY

3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

E) FACE PULLS
3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST JONNI SHREVE
IFBB PRO
 TRICEPS A
R
BICEPS M
S

A) CABLE TRICEP EXTENSIONS

(ATTACHMENT OF CHOICE”)
3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

B) CABLE BICEP CURLS (ATTACHMENT OF

CHOICE)
3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

C) MACHINE DIPS OR BODY WEIGHT DIPS

3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

D) EZ BAR CURLS
3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

E) SMITH MACHINE CLOSE GRIP PRESS

3 SETS // 10-15 REPS // 2110 TEMPO
1-2 MINUTES REST

F) DUMBBELL HAMMER CURLS

3 SETS // 10-15 REPS // 2110 TEMPO JONNI SHREVE
1-2 MINUTES REST IFBB PRO
 5 DAY FULL-BODY SPLIT

Day 01 Day 02 Day 03 Day 04 Day 05

Day 06 Day 07 Day 08 Day 09 Day 10

Day 11 Day 12 Day 13 Day 14 Day 15

Day 16 Day 17 Day 18 Day 19 Day 20

Day 21 Day 22 Day 23 Day 24 Day 25

Day 26 Day 27 Day 28 Day 29 Day 30

JONNI SHREVE
#IRONSHARPENSIRON IFBB PRO