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
