BACK DAY

A1 3-position joe row activation 5-8 reps
A2 2-position long handle cable pull-over – 5-10 reps As many sets as needed

B1 neutral grip chins – 5 sets , 8-10 reps, 3 minutes rest

C1 neutral grip chins – 5-10 reps
C2 2-arm pull downs (outside shoulder width grip)- 12-15 reps
C3 close grip semi-supinated grip pulldowns – 12-15 reps
5 sets, 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

hc

CHEST DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 Incline DB press – 2 sets total, 5-15 reps, 3min seconds between sets
*****after working set at peak weight (for 5-8 reps), drop the weight approximately 20%, rest 90 seconds and hit AMRAP

C1 dips – 2 sets total, 8-12 reps, 120 seconds rest between sets
*****after 2nd working set at peak weight (for 8-10 reps), drop the weight 20%, rest 90 seconds and hit AMRAP

D1 High Incline cable fly – 10-15 reps D2 flat cable press – 10-15 reps
4 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

hc

ARMS DAY

A1 biceps activations – 2-5 reps, as many sets as needed

B1 Watson single-arm T bench curls – 6-12 reps, 90 seconds rest
*****After last working set, “rest pause” and alternate immediately BACK to the other arm for AMRAP, repeat for 3 total sets on the last working set

C1 “Incline” cable curls – 8-12, 4 sets, 60 seconds rest
*****on last working set, extend the set with a triple drop set

D1 cambered bar preacher curls – 10-15 reps
D2 DB hammer curls – 10-15 reps
D3 Machine preacher curls – 10-15 reps
3 sets, 30 seconds rest (between each exercise and set)
*****on every set add a drop set, so by the third round you are doing two drop sets to extend the set

E1 cable curls BFR – 30 reps (30 seconds rest), 15 reps (30 seconds rest), 15 reps (30 seconds rest), 15 reps
*****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

hc

QUADS DAY

A1 Heel elevated yoke squats – 6 sets, 8-12 reps, (all were taken just short of form failure), 2 min rest
A2 Single-leg lying leg curls – 4 sets, 6-8 reps (only for the first four sets as “warm up”)

B1 Leg extensions – 4 sets, 10-20 reps (last set extend with drop up to 20+ reps), 2 min rest

C1 Seated leg curls -4 sets, 8-10 reps (extend sets with partials) 4 sets, 90 seconds rest

D1 Pin loaded, low stance leg press – 3 sets of 20-25 reps, rest 90 seconds between sets
*****for the first set, pick a weight that is brutal for 20-25 reps….then find your nuts, and increase the weight twice for the next two sets and hit 20-25 again

*****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

hc

ARMS DAY

A1 Watson single-arm T bench curls – 6-12 reps
A2 smith cuff triceps extensions – 6-15 reps
4 sets, 90 seconds rest
*****After last working set, drop the weight about 20% and hit AMRAP – repeat 5 more times (5 drops total for BOTH exercises)

B1 Watson “Incline” 2-arm T bench curls – 8-12 reps
B2 cable cuff single-arm triceps extension – 10-15 reps 4 sets, 60 seconds rest

C1 Single arm machine preacher curls – 10-15 reps
C2 overhead DB triceps extensions – 10-15 reps
4 sets, 45 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

hc

CHEST DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 reverse band Incline barbell press – 6 sets total (including 5 drop down sets), 5-15 reps, 3min seconds between sets
*****after working set at peak weight (for 5-8 reps), drop the weight approximately 20%, rest 90 seconds and hit AMRAP for 3 sets, then drop the weight another 20% and repeat 2 more times

C1 Incline machine press- 6 sets total (including 3 drop down sets), 8-12 reps, 120 seconds rest between sets
*****after 3rd working set at peak weight (for 5-10 reps), drop the weight 20%, rest 90 seconds and hit AMRAP (as many reps as possible), then repeat the same protocol 2 more times

D1 bench cable flys – 10-15 reps (extend with partials)
D2 flat DB fly – 10-15 reps (extend sets with manual resistance, if you have a spotter) 6 sets, 45 seconds rest between rounds
*****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

hc

BACK DAY

A1 2-position long handle pull-over – 10-15 reps A2 joe row activation 5-10 reps
As many sets as needed

B1 neutral grip chins – 6 sets, 5-10 reps, 3 minutes rest
*****two sets with top weight, next 4 with drop down weight (extend all sets with partials)

C1 bent over barbell rows (upper back focus) – 4 sets, 6-20 reps, 3 minutes rest
******last three sets are drop down sets. Drop the load approximately 25% each set, and hit AMRAP.
On the last set rest-pause (or cluster) 10 seconds breaks, then 5 reps. Repeat until 20+ reps total hit

D1 2-arm pull downs (upright, then leaned back) – 4 sets total, 10-20 reps, 60 seconds rest *****last set extend with 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

hc

GLUTES DAY

A1 Banded bridges – 12 reps
A2 reverse power squat – 12 reps 5 sets, 45 seconds rest

B1 reverse power squat RDL – 10 reps B2 lying leg curls – 8 reps
B3 high stance leg press – 15 reps
5 sets, 45 seconds rest

C1 Banded kneeling front squats – 15 reps, 5 sets, 30 seconds rest
*****all sets listed are working sets

hc

DELTS & BICEPS DAY

A1 reverse pec dec- 2 working sets, 8-15 reps, 2 min rest
****second working set, drop load by 20% and hit AMRAP

B1 Lying cable cuff lateral raises – 1 all-out set, 8-10 reps
*****four drops on all-out set

C1 fixed bar Incline bench front raises – 10-15 reps
C2 Seated DB laterals – 10-15 reps
C3 high cable rear delt raise – 10-12 reps
*****extend last sets with triple drop, 4 sets total, 45 seconds between sets

D1 Machine preacher – 1 all-out set, 8-10 reps
*****2-3 drops on all-out set

E1 cable BFR – 30 reps (30 seconds rest) – 15 reps (30 seconds rest) – 15 reps (30 seconds rest) – 15 reps
*****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

hc

TRICEPS DAY

A1 Cable cross triceps extensions (fully short) – 10-12 reps
A2 cable cross triceps extensions – partials (lengthened/mid range) – 10-15 reps
A3 smith “overhead” extensions – 5-10 reps
A4 smith push-up extensions – 5-10 reps
60 seconds rest – as many sets as needed until arms fall off

hc

BACK DAY

A1 2-arm cable row activation – 5-10 reps, as many sets as needed

B1 chest supported Prime extreme row – 5 sets, 8-12 reps
90 seconds rest between sets
******overloaded shortened, mid, then lengthened ROM (matching resistance profile)

C1 Single arm pull down – 6-8 reps
C2 neutral grip pull-ups – 6-8 reps
C3 close supinated grip pull down (lengthened ROM) – 10-12 reps
C4 pull over machine – 12-20 reps (short first, then lengthened)
4 sets, 60 seconds rest

D1 chest supported machine row – 15 reps
D2 standing 2-arm DB rows – 10 reps
4 sets, 60 seconds rest
*****extend DB rows with 2 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

hc

DELTS DAY

A1 seated DB military press – 2 working sets, 8-15 reps, 3 min rest
****second working set, drop load by 20% and hit AMRAP

B1 Lying cable cuff lateral raises – 5 sets, 8-20 reps, 90 seconds rest
*****last four working sets drop the load down 20% and hit AMRAP, then triple drop on the last set

C1 high cable rear delt raise – 5 sets, 10-12 reps, 60 seconds rest *****extend last sets with triple drop

D1 Rope face pull/external rotation- 10 reps D2 Rope rear delt row- 10 reps
D3 Rope front raise – 10 reps
D4 Rope upright row – 10 reps
D5 Roped front delt press – 10 rep
4 sets total, 45 seconds 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

hc