BACK DAY
A1 Wide grip handle rows (activation) – 3 sets, 6-8 reps, 30 seconds rest
B1 DB rows – 5 sets, 6-10 reps, 90 seconds rest
C1 Rack deadlifts – 3 sets, 6-10 reps, 2 minutes rest
D1 Neutral grip chins – 5 sets, 6-10 reps, 90 seconds rest
E1 Prime extreme row – 10-12 reps
E2 Watson pull down – 10-12 reps
E3 Hammer Strength low row – 15 reps 4 sets, 60 seconds rest
DELTS DAY
A1 lying cable lateral raises (with wrist cuffs) – 3 sets, 6-10 reps, last two sets have 3-4 drop sets, rest 90 seconds
B1 lying cable lateral raises isometronics – 5-6 reps
B2 DB lateral raises – 8-10 reps
B3 lying cable lateral raises – 15 reps 5 sets, 60 seconds rest
C1 High cable rear delt raises – 5 sets, 10-12 reps, 45 seconds rest
D1 reverse pec deck – 5 sets, 10-12 reps, 45 seconds rest
E1 Seated smith machine military press – 10 reps, 30 seconds rest, repeat AMRAP until you hit 75 reps total *****pick a weight that you can hit 10 reps with
CHEST DAY
A1 Incline chest activations/isometrics
B1 Incline barbell press – 4 sets (drop weight 10% every set), 4-6 reps, 2 minutes rest
C1 Incline Hammer Strength press – 4 sets, 6-10 reps, 90 seconds rest
D1 Prime flat chest press – 1 sets, start with peak weight 5-6 reps, drop the weight 5-10% every set, and continue to drop for one BRUTAL 5 minute extended set
E1 Seated cable flys 8-10 reps (bend elbow, straight into press)
E2 Seated cable press 5-6 reps (same weight as fly)
E3 Intention bodyweight pushups – 6-12 reps
3 sets, 45 seconds between sets
Savannah doing a great job executing to really hit the top muscle fibers of her chest.
How about you?
https://www.hypertrophycoach.com
ARMS DAY
A1 Watson T-bench single arm DB curls – 6-8 reps
A2 Seated overhead DB triceps extension – 8-10 reps
5 sets, 60 seconds rest between sets
*****last set of each, triple drop set
B1 Cambered bar preacher curls – 8-10 reps
B2 Cable cross triceps extensions – 10-12 reps
5 sets, 30 seconds rest between sets
*****triple drop on the last set of each
C1 DB hammer curls – 8-10 reps – 2 drops every set
C2 DB pronated curls – 8-10 reps
4 sets, 60 seconds rest between sets
If you’re lucky enough to have this lying leg curl piece of equipment at your gym – I highly recommend you use it. Rather, I recommend you learn HOW TO use it, then use it. Understanding the variables of where the load is- is key.
In case you happened to be sleeping when I posted this on Instagram… I’ll remind of when I trained Redcon1 athlete IFBB Pro Dallas McCarver for the first time. We hit quads 6 weeks out from the Mr Olympia stage at Mi40 Gym in Tampa.
At the end of the day, there’s always something to be learned. No matter how great you are, you can always be better.
What’s the one thing, trick or cue that’s made your training better?
