M – Pull
T – Push
W – off
Th – Legs
F – Arms
S – off
Su – off

Push
Incline BB Press
Roller fly
High incline smith
Cuff laterals
Cable cross extensions
Calves (low volume)

Pull
Single arm Pull down
Tbar row (chest supported)
Lat row (chest supported)
Reverse pec dec
Incline cable curl

Legs
RDLs
Seated leg curl
Leg X
Lying leg curls
Hacks
Prowler/walking lunges

Arms
Single-arm DB Preacher
Single-arm Cable X
Hammer curls
JM press (Smith)
Calves (high volume)


A1 rack incline barbell press
Set 1: 5-8 reps
Set 2: 8-12 reps
A2 cable rear delts
Set 1: 8-12
Set 2: 12-15*
2 minutes rest between rounds
*double drop set

B1 rack high incline shoulder width Swiss press
Set 1: 5-8 reps
Set 2: 8-12 reps
B2 lying cuff laterals
Set 1: 8-12
Set 2: 12-15*
2 minutes rest between rounds
*double drop set

C1 cable cross triceps extensions
Set 1: 8-12
Set 2: 12-15*
90 seconds rest rest between rounds
*double drop set

 

***all sets listed are working sets. Always take as many warmup sets as needed.


A1 chest supported tbar rows – 2 sets
Set 1 – 5-8 reps
Set 2 – 10-12 reps
3 minutes rest before working sets

B1 single-arm lat pull downs – 2 sets
Set 1 – 5-8 reps
Set 2 – 10-12 reps
3 minutes rest before working sets

C1 banded rack deadlifts – 2 sets
Set 1 – 5-8 reps
Set 2 – 10-12 reps
3 minutes rest before working sets

D1 rope cable pullovers – 10-15 reps

D2 low back extensions – 10-15 reps
3 sets*, 1 minute rest between rounds
*drop set on the 3rd set of each

E1 seared cable curls – 3 sets
Set 1 – 8-10 reps
Set 2 – 12-15 reps
Set 3 – 20+ reps

90 seconds rest before working sets

***all sets listed are working sets. Always take as many warmup sets as needed