A1 tbar rows – 5-8 reps*
A2 tbar retractions – 5-8 reps*
A3 tbar extensions – 5-8 reps*
*complete 1 full round through, then drop set and repeat, then repeat one more time (two drops, 3 times through). Drop enough to stay within rep range on drops as well.
1-3 complete rounds through to finish (complete rounds include drops)
A1 top half pec dec – 5-8 reps*
A2 bottoms half DB flys – 5-8 reps**
A3 smith floor press – 15-20 reps
2-3 rounds, 90 seconds rest between rounds
*3-5 second pause peak contraction
**3-5 second pause in stretch
A1 cable rear delt – 15-20 reps
A2 EZ bar incline front raise – 15-20 reps
A3 face pull – 20+reps
A1 rack chins – 10-12 reps
A2 DB rows – 10-12 reps
A3 shrugs – 10-12 reps
A4 DB RDLs – 10-12 reps
Seated front raise – 10 reps
Seated face pull – 10 reps
Seated rear delt row – 10 rep
Lying upright row – 10 reps
Lying front raise – 10 reps
Lying stupid press – 10 reps
*This may be my favorite “pump work” ever. You’ll understand the name once you do it. It’s a metaphor. But it really happened.
**all sets listed are working sets. Always take as many warm-up sets as needed.
***All sets listed are working sets. Always take as many warmup sets as needed.
*drop set on last two sets
**choose 1 or the other
***all sets listed are working sets. Always take as many warmup sets as needed.
***all sets listed are working sets. Always take as many warmup sets as needed.
***all sets listed are working sets. Always take as many warmup sets as needed.
Split
M- delts, 1 triceps, calves (1)
T- back, 1 biceps
W- chest, 1 triceps, calves (2)
Th- OFF
F- hams, calves (3), quads
S- arms
Su- OFF
– 1 Triceps on delts and chest is cable cross standing extensions. One working set extended with two drop sets
– Calves
– 1) 1 working set extended with drops
– 2) volume work, 3-4 sets, superset with seated
– 3) 2-3 working straight sets
– Delt workout meat and potatoes order, side, rear, overhead press
– Back exercise 3 option if RDL or lat row
– 1 biceps is incline cable curls, 2-3 working sets (with drops)
– Chest meat and potatoes, prime first, flat press second
– Leg day meat and potatoes order – seated leg curls, calves, leg x superset with lying leg curls, banded hacks, prowler/lunges
***all sets listed are working sets. Always take as many warmup sets as needed.
