|
Day |
Duration |
Notes |
|
MONDAY |
|
|
|
Squats (Heavy Day) |
4-6 sets of 5-10 reps |
Grab a spotter and pick a weight that
you'll need help getting the last rep |
|
Front Squats |
3 sets of 10 reps |
Keep back straight |
|
Split Squats or Lunges |
3 sets of 10 reps |
Don't let your knees fall over your
toes |
|
Barbell "Good Mornings" |
3 sets of 10 reps |
Keep back straight, don't move knees |
|
Standing Calf Raises |
3 sets of 15-20 reps |
|
|
Seated Calf Raises |
3 sets of 12-15 reps |
|
|
TUESDAY |
|
|
|
Pull-Ups |
4 sets to failure |
Medium, wide or narrow grip |
|
Lat Pull Downs |
4 sets of 10 reps |
Use same grip as Pull-Ups |
|
Bent-Over DB Rows |
3 sets of 15-20 reps |
Keep back flat |
|
Wide Grip Lat Press Down |
3 sets of 20 reps |
Slow and controlled |
|
DB Military Press or Push Press |
4 sets to failure |
For DB Military don't go below 90 deg. |
|
Wide Grip BB Front Raises |
3 sets of 8-10 reps |
|
|
DB Lateral Raises |
3 sets of 10-12 reps |
Lean forward, elbows slightly bent |
|
Rear Deltoid Pull-backs |
3 sets of 10-12 reps |
Grab the top handle so your
hands are pronated and your elbows are in a plane with your
shoulders. Don't skip this one, it is key for injury prevention. |
|
THURSDAY |
|
|
|
Bench Press |
4 sets of 4-10 reps |
Aim for 10 reps unless you are
pyramiding |
|
DB Incline Press |
5 sets of 10 reps |
Increase weight each set |
|
DB Incline Flyes |
3 sets of 15-20 reps |
|
|
Cable Crossover |
3 sets of 15-20 |
Don't cross hands, but feel pinch
between pecs and squeeze. |
|
Dips |
4 sets to failure |
|
|
Barbell Curls |
3 sets of 10 reps |
|
|
FRIDAY |
|
|
|
Power Cleans |
3 sets of 4-6 reps |
Be Explosive |
|
Squats |
4 sets of 5-10 reps |
|
|
Hamstring Curls |
3 sets of 10 reps |
|
|
Calf Raises |
3 sets of 10 |
|
