A1 neutral grip (outside shoulder width) cable row – 6-8 reps, as many sets as needed ***activation
B1 step back single-arm row – 4 sets, 8-10 reps, 2 min rest
C1 supinated shoulder width grip pull down – 5 sets, 10-12 reps, 2 min rest D1 DB rows – 1 set, 10-15 reps
E1 cable pull over – 4 sets, 15-20 reps, 90 seconds rest
****all sets listed are WORKING sets
PRE –
3 capsules mental trigger (Redcon1)
2 scoops big noise (Redcon1)
4g citruline (true nutrition)
INTRA –
10g BCAAs (Redcon1 breach)
5g EAAs (Thorne EAAs)
4g citruline malate (true nutrition)
30g carbs – (Redcon1 cluster bomb)
POST workout (with/right before meal – no shake):
10g leucine (true nutrition)
20g EAAs (Thorne EAAs)
5g taurine (Poliquin)
2 scoop electrolytes (KTS)
200mg theanine (Poliquin)
600mg Magnesium glycinate (Poliquin)
5g Glycine (Poliquin)
Daily/health (I recommend from Metagenics, Designs for Health, Thorne, Poliquin, Nutridyn)
Poliquin PN multi – 3 daily
Poliquin UltraHCL – 2 with every meal
Poliquin Uber C Vitamin C (6g total daily)
Poliquin uber Zinc (150-200mg daily)
Poliquin Magnesium (1g-2g daily – 600 mag glycinate post training, 4-6 capsules of UberMag with last two meals)
Poliquin D3 (5000iu)
Designs for Health – Trans Resveratrol (600mg)
Estrogen detox – Designs for Health FemGuard – 6 per day
Poliquin or Metagenics 720 blend Fish oil – (6g per day)
Metagenics Probiotic (2 per day, AFTER meal) – rotate between UltraFlora Spectrum and UltraFlora IB (switch every 2 weeks)
Nutridyn greens – 3 scoops per day
KTS Electrolytes – 4-6 scoops per day
Fiber supplement – 15g per day (rotate brands every 2 weeks)
Thorne berberine 500 – 1g per day
Thorne liver cleanse – 1 cap daily
Thorne SAT – 1 cap daily
Nutridyn calmez – 2 with last meal
Off day supplement changes
greens – 6-8 per day
Electrolytes – 6-8 per day
Fiber – 30g per day
Femguard – 10 per day
Fish oil – 3g per meal
Increase liver/kidney detox (SAT and TAPS 3-6 per day)
A1 Joe row activation- 5-8 reps
As many sets as needed
B1 “bottom half” pull ups – 4 sets, 8-10 reps, 90 seconds rest
C1 “bottom half” pull ups – 6-8 reps
C2 rope pullovers – 15 reps
C3 joe row – 15 reps
3 sets, 45 seconds rest
D1 chest supported Incline bench rows – 4 sets, 12-15 reps, 45 seconds rest
E1 rear delt high cables – 5 sets, 12-15 reps, 30 seconds rest
All set listed are to/past failure.
A1 Lying cable cuff lateral raises – 6 sets, 8-12 reps, 90 seconds rest
**
B1 high Incline bench DB lateral raises – 12-15 reps
B2 cable low laterals – 15-20 reps
4 sets, 45 seconds rest
C1 Low Incline bench DB rear delt – 10-12 reps
C2 high cable rear delts – 12-15 reps
4 sets, 45 seconds rest
D1 seated DB military press- 4 sets, 10-12 reps, 1 min rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets
A1 2 handle cable row -4-8 reps
A2 joe row – 4-8 reps
Activation. As many sets as needed
B1 step back single arm row – 1 set, 6-10 reps, 3 minutes rest before top set
C1 machine pull down – 3 sets, 6-10 reps, 3 minutes before top set
D1 machine pull down – single arm, 5 reps each arm, repeat, – then both arms AMRAP, 3 sets,
90 seconds rest
E1 barbell (upper back) rows – 3 sets, 6-12 reps, 90 seconds rest
F1 neutral shoulder width grip pull ups – 5-6 reps
F2 close grip pull ups – 5-6 reps
F3 neutral grip cable pull down – 8-10 reps
3 sets, 60 seconds rest
***drop sets with band for both pull ups
All sets to failure.
A1 activations – as many reps as needed
B1 high Incline smith reverse bands – 1 top set, 5-6 reps, 5 more drop down sets, 8-12 reps
****3 minutes rest before top set, 2 minutes rest between drop down sets
C1 Incline converging chest press – 5 sets, 8-12 reps, 90 seconds rest
D1 decline cable flys – 5 sets, 12-15 reps, 60 seconds rest
*****all sets too failure
Week 1
Mon – chest
Tues – am – delts pm – arms
Wed – back
Thurs – chest
Fri – am – arms pm – delts
Sat – back
Sun – hams (one quad)
Week 2
Mon – chest
Tues – am – delts pm – arms
Wed – back
Thurs – chest
Fri – am – arms pm – delts
Sat – back
Sun – quads and hams
Repeat
2-a-days
Meal 1 (pre training) – 10oz red meat, 1 tbsp coconut oil
WORKOUT 1 – Intra – (30g carbs)
Post shake – 70g carbs, 20g protein (EAAs)
Meal 2 – 8oz lean protein, 200g carbs
Meal 3 – 8oz lean protein, 100g carbs, greens
WORKOUT 2 – Intra 2 – (30g carbs)
Meal 4 – 8oz lean protein, 100g carbs, greens
Meal 5 – 8oz lean protein,100g carbs, greens
One workout
Meal 1 – 10oz red meat, 1 tbsp coconut oil
Workout – Intra – 30g carbs
Post shake – 70g carbs, 20g protein (EAAs)
Meal 2 – 8oz lean protein, 200g carbs
Meal 3 – 8oz lean protein, 100g carbs, greens
Meal 6- 8oz lean protein, 100g carbs, greens
Meal 5- 8oz lean protein,100g carbs, greens
A1 Incline machine press – 5 sets, 6-12 reps, 3 minutes rest
B1 upper chest shortened isometronic activation – 5 seconds
B2 reverse band high Incline smith – 10-12 reps
B3 Incline press/fly – 10-12 reps
5 sets, 90 seconds rest
All sets listed, working to/past failure.
A1 2-cable row – 5-8 reps
A2 joe row – 5-8 reps
Activation. As many sets as needed
B1 “step back” hammer strength row – 3 sets, 8-12 reps, 3 minutes rest
C1 single arm pull down – 4 sets, 8-10 reps, 2 min rest
D1 pullover machine – 12-15 reps ****lengthened range emphasis
D2 pull down rest pause – 5-8, AMRAP, AMRAP (10 seconds between sets) 4 sets, 90 seconds rest
E1 wide grip trap pulldown – 12-14 reps E2 low row traps – 12-15 reps
4 sets, 60 seconds rest
*****all sets are working sets to/past failure. Take as many sets as needed to warm up
A1 Watson (or preacher) single arms DB curls – 5 sets, 5-12 reps, 90 seconds rest
B1 Seated cross-cable triceps extensions – 8-12 reps, 5 sets, 90 seconds rest
C1 “Incline” Watson curls – 10-12 reps
C2 single arm cable, Incline “side” triceps extensions – 10-12 reps 5 sets, 60 seconds rest
D1 high machine biceps curls – 4 sets, 10-15 reps, 45 seconds rest
****all sets are working sets. To or past failure
A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps
B1 reverse band Incline barbell press – 5 sets total (including 3 drop downs and 1 rest pause),
5-15 reps, 90 seconds between working sets (take as little rest as needed between working sets)
*****after 1st working set at peak weight (for 5-6 reps), drop the weight approximately 20%, rest
90 seconds and hit AMRAP (as many reps as possible), repeat 4 times, last set, rest 15-20 seconds and repeat 2 more times with same weight
C1 guillotine flys – 15-20 reps, (5-6 reps, then step forward, another 5-6 reps, repeat one more time)
C2 machine Incline press – 10-12 reps
4 sets, 90 seconds rest
D1 cable cuff lateral raises – 8-10 reps
D2 cable cuff front raises – 6-8 reps
5 sets, 60 seconds rest
****last set, 3 drops
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets
A1 Incline reverse band barbell press – 3 sets, 6-12 reps, 3 minutes rest before and between working sets
****the 2nd and 3rd working sets were with a weight approximately 30% lighter than the first set (still AMRAP)
B1 single-arm hammer strength step back row – 2 sets, 8-10 reps, 3 minutes rest
before/between top sets
C1 chins – 5-10 reps
C2 lean forward hammer row – 10-12 reps
C3 Incline hammer chest press – 10-12 reps
4 sets, 90 seconds rest
D1 2-handle pull downs – 12-15 reps
D2 cable flys – 12-15 reps
4 sets, 60 seconds rear
All listed sets are working sets to/past failure.
A1 single-leg leg curl – 5-8 reps
A2 single-leg leg X – 5-8 reps
A3 inventory squat – 5-8 reps
Activations. As many sets as needed
B1 Heel elevated front squats – 1 set, 5-8 reps, 3 minutes rest before working set
C1 lying leg curls – 3 sets, 5-8 reps, 2 minutes between working sets
*****last set triple drop, extended with partials
D1 banded single-leg hacks – 4 sets, 10-12 reps, 2 minutes rest between legs
*******all sets listed are working sets to/past failure.
A1 chest and shoulder girdle activation
B1 Incline DB chest press – 6-8 reps
B2 “step back” hammer strength row – 8-12 reps
3 sets, 3 minutes rest between supersets
C1 hammer strength row – 8-12 reps
C2 hips back hammer strength row – 8-10 reps
C3 flat converging machine chest press – 10-12 reps
5 sets, 90 seconds rest between set
****last two working sets, dropped the load about 20% to keep in rep range
*****all sets are working sets to/past failure. Take as many sets as needed to warm up
A1 rope pull over – 5-8 reps
A2 joe row – 5-8 reps
A3 pull down – 5-8 reps
Activation. Non-fatiguing. As many sets as needed
B1 shoulder width pull-ups – 5 sets, 6-10 reps, 2 minutes rest between sets
******first 2 working sets with peak weight, next 3 working sets dropped the load by 10%
C1 machine shoulder width rows – 3 sets, 8-10 reps, 2 minutes rest
D1 overhand BB rows (upper back emphasis) – 3 sets, 10-12 reps, 2 min rest
E1 overhand BB rows (upper back emphasis) – 8 reps
E2 deadlifts (to the floor) – 8 reps
E3 deadlifts (to the knees) – 8 reps
1 set, do not rack or take hands,off the bar between exercises
F1 high curls – 10-12 reps
F2 Incline cable curls – 10-12 reps
5 sets, 60 seconds rest
*****all sets working sets, to/past failure
A1 Watson (or preacher) single arms DB curls – 6-12 reps
A2 Seated cross-cable triceps extensions – 8-12 reps
3 sets, 90 seconds rest between/before working sets
****drop the weight by 15-20 percent for each of the last two working sets
B1 “Incline” cable curls – 10-12 reps
B2 single arm DB triceps extensions – 10-12 reps
4 sets, 60 seconds rest
****all sets are working sets. To or past failure
A1 chest/lat/shoulder girdle activations
****non-fatiguing. as many reps as needed
B1 Incline DB press – 6-15 reps
B2 “step back” single arm hammer strength row – 10-15 reps
2 sets, 3 minutes rest before/in between top sets
*****1st working set of each is at peak load, then for second working set drop the weight 25%, rest 3 minutes and hit AMRAP
C1 Incline converging chest press – 10-12 reps
C2 “handle” pull-ups- 5-8 reps
4 sets, 2 minutes rest between set
******all sets listed are working sets, too/past failure.
A1 Lying cable cuff lateral raises – 4 sets, 8-12 reps, 90 seconds between sets
*****four drops on the 3rd set
*****fourth and final set, drop the weight from the top sets by 60-70% and complete AMRAP
B1 prone rear delts raise – 10-12 reps
B2 machine shoulder press – 15 reps
4 sets, 30 seconds between super sets
C1 reverse pec dec – 10-12 reps
C2 Incline DB front delt raise – 10-12 reps
4 sets, 30 seconds between super sets
D1 “Y” cuff cable lateral raises – 10-12 reps
D2 low cuff cable lateral raises (bottom ROM) – 10-15 reps
4 sets, 30 seconds between super sets
*****For all exercises, the number of sets listed is
A1 joe row – 6-8 reps
A2 rope pull-over – 6-8 reps
***activations – not trained to fatigue
B1 “bottom range” neutral grip pull ups – 3 sets, 8-10 reps, 90 seconds rest
C1 “bottom range” neutral grip pull ups – 6-8 reps
C2 upper back cable rows – 12-15 reps
C3 rope “lengthened ROM” pullovers – 15-20 reps
3 sets, 60 seconds rest
D1 wide grip “upper back” cable pull downs – 15 reps
D2 chest supported rows – 15 reps
4 sets, 45 seconds rest
E1 chest supported Incline lateral raises – 15-20 reps
E2 cable “low” lateral raises – 15-20 reps
4 sets, 30 seconds rest
******listed sets are working sets
A1 lower body/torso activations – 1-5 reps, as many sets as needed
B1 Heel elevated front squats – 2 sets, 5-6 reps, 3 minutes rest before and between working sets
C1 leg extensions – 1 set, 10-15 reps, 3 minutes rest before top set
D1 lying leg curls- 4 sets, 6-10 reps, 90 seconds rest
E1 single-leg hack squats – 2 sets, 10-12 reps, 90 seconds rest between sets
*****For all exercises, the number of sets listed is WORKING sets (like, poop your pants working
sets). Always take as many sets as needed to warm-up/prepare for working sets
A1 incline converging chest press – 6-10 reps
A2 ring chins – 8-10 reps
4 sets, 90 seconds rest
B1 Incline converging chest press – 12-15 reps
B2 ring chins – 5-6 reps (still with BW)
4 sets, 45 seconds rest
*****load dropped on chest press, reps dropped on chins (load maintained from A2)
******working sets listed
A1 Rope pull-over – 5-15 reps
A2 neutral pull down – 5-10 reps
Activation. As many sets as needed (with LIGHT load, not to fatigue)
B1 neutral grip chins – 3 sets, 5-10 reps, 3 minutes rest
C1 neutral grip chins – 8-10 reps
C2 rope pull overs – 20-30 reps (including partials)
3 sets, 60 seconds rest
D1 bent over DB rows (upper back focus) – 3 sets, 6-10 reps, 3 minutes rest
E1 Bent over DB rows (upper back focus) – 10-12 reps
E2 Machine, chest supported row – 20-30 reps total (1-2 drops each set)
3 sets, 60 seconds rest
F1 high curls – 10-12 reps
F2 Incline cable curls – 10-12 reps
5 sets, 60 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets
A1 Chest/external rotators/trap 3 activation – 5-8 reps, as many sets as needed
B1 Incline DB Press – 1 set, 5-10 reps, 3 minutes rest before top set
C2 Incline machine press – 3 sets, 8-10 reps, 2 min rest
D1 Incline machine press – 8-12 reps
D2 pec dec flies – 5 reps single, 5 reps both, 5 reps partials
3 sets, 60 seconds rest
E1 prone DB rear delts – 8-12 reps
E2 cable rear delt – 10-12 reps
4 sets, 45 seconds rest
F1 machine shoulder press – 2 sets, 8-10 reps, 90 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets
A1 lying leg curls (banded) – 3 sets, 5-8 reps, 90 seconds rest
*****5 second concentrics, 5 second eccentrics, 2 second hole at peak contraction
B1 lying leg curls – 4 sets, 5-8 reps (extend every set with 5-8 partials in lengthened position),
90 seconds rest
C1 leg extensions (banded) – 3 sets, 5-8 reps, 90 seconds rest
*****5 second concentrics, 5 second eccentrics, 2 second hole at peak contraction
D1 leg extensions – 2 sets, 10-12 reps, 2 minutes rest
*****double drop on both sets
E1 hack squats – 2 sets, 10-12 reps, 2 minutes rest
F1 walking lunges – 3 sets, 30 steps, 90 seconds rest
G1 Seated leg curls – 2 sets, 8-10 reps, 90 seconds reps
*****if a set is listed, it is not only a WORKING set, it is a FUCK UP your training partner, take
them for all they are worth set. If someone doesn’t vomit, shit themselves, or tap out…. you didn’t work hard enough.
A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10 reps
As many sets as needed
B1 Watson single-arm T bench curls – 6-10 reps
B2 seated cross cable cuff triceps extensions – 10-12 reps
5 set, 60 seconds rest between top set
C1 Incline Cable curls – 8-12 reps
C2 DB triceps presses (low incline) – 10-12 reps
4 set, 30 seconds rest between top set
D1 Cable high curl – 12-15 reps
D2 rope overhead triceps extensions – 15-20 reps
4 set, 30 seconds rest between top set
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets
A1 seated DB military press- 1 working sets, 6-10 reps, 3 min rest before top set
B1 Lying cable cuff lateral raises – 3 sets, 8-12 reps, 90 seconds rest
C1 Lying cable cuff lateral raises – 6-8 reps
C2 lying cable cuff laterals – 15-20 reps
3 sets, 45 seconds rest
D1 DB laterals – 10-12 reps
D2 B1 Lying cable cuff lateral raises (bottom half ROM) – 12-15 reps
3 sets, 45 seconds rest
E1 Incline DB rear delts – 10-12 reps
E2 high cable rear delt raise – 10-12 reps
E3 rear delt isometronics- 10-20 seconds
3 sets, 30 seconds rest
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets
A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10reps
As many sets as needed
B1 Watson single-arm T bench curls – 6-10 reps
B2 seated cross cable cuff triceps extensions – 10-12 reps
6 set, 60 seconds rest between top set
C1 Machine high curl – 12-15 reps
C2 Incline Cable curls – 8-12 reps
C3 seated cross cable cuff triceps extensions – 12-15 reps
3 set, 30seconds rest between top set
D1 Machine high curl – 12-15 reps
D2 Incline Cable curls – 8-12 reps
D3 rope overhead triceps extensions – 20-25 reps
3 set, 30 seconds rest between top set
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets
A1 Deadlifts – 1 sets, 6-8 reps, 3 minutes rest between working sets (6 prior sets at about 80% effort)
B1 Incline machine chest press – 8-10 reps
B2 cable decile fly – 12-15 reps (extend set with 5-8 reps of pressing)
B3 neutral grip lat pull down – 8-10 reps
B4 wide grip lat pull down – 12-15 reps
5 sets, 90 seconds rest
*******all listed sets performed to failure
A1 lower body/torso activations – 1-5 reps, as many sets as needed
B1 Heel elevated front squats – 3 sets, 6 reps, 3 minutes rest before and between working sets
C1 Single leg lying leg curls – 5-6 reps
C2 lying leg curls (bottom half ROM) – 6-10 reps
4 sets, 90 seconds rest
D1 Low stance squat press – 4 sets, 12 reps, 90 seconds rest between sets
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets
