This program is designed to stimulate muscle growth. This program utilizes pyramid sets, your first work set is done with a relatively light weight and higher reps. With each subsequent set, you add weight while decreasing the number of reps.
A
Dynamic Warm Up
1 x 10:00
B
DB Pec Fly
3 x 15 @ 5
C
Barbell Incline Bench Press
10, 12, 10, 8, 6, 6 @ 5, 3, 3, 3, 3, 3
D
E1
Weighted Dips
3 x 10 @ 2
E2
Dips
3 x 10
F
JM Press
3 x 12 @ 7
G
Low Cable Fly
3 x 12 @ 8
H
OH Tricep Extension
3 x 10 @ 2
I
Banded Tricep Pushdown
1 x 20
J
Hanging Knee Raise
3 x 20
K
Standing Stretch / Mobility Series
A
Dynamic Warm Up
B
DB Pullover
C
Barbell Row
14, 12, 10, 8, 8 @ 7, 8, 8, 9, 10
D1
Lat Pulldown
4 x 8 @ 5, 5, 10, 10
D2
Lat Pulldown
2 x 15
E1
Horizontal Row
3 x 12 @ 8
E2
Preacher Curls /Machine curls
3 x 12 @ 7
F1
Barbell Bicep Curl
3 x 12
F2
Rear Delt Flyes
3 x 12
G
GHD Sidebends
H
Core of your choice
3 x 30
A
Dynamic Warm Up
1 x 10:00
B
Glute Bridge
3 x 30
C
Med Ball Slams
3 x 3 @ 10 lb
D
Back Squat
10, 14, 12, 10, 8, 8 @ 5, 8, 8, 8, 9, 9
E
Zercher Squat
4 x 12 @ 8
F
GHD Hip Extension
4 x 30
G
Calf Raise
3 x 20
H
Leg Extension
4 x 20 @ 9
I
Lying Leg Curl
4 x 20
J
Flexibility/Mobility Routine
A
Dynamic Warm Up
B1
Cable Side Raise
3 x 15
B2
Seated DB Press
14, 12, 10, 8, 8 @ 7, 7, 8, 9, 10
C1
DB Shrug
3 x 15 @ 5
C2
Barbell Upright Row
14, 12, 10, 8, 8 @ 7, 7, 8, 9, 10
D1
Cable Side Raise
D2
Cable Face Pulls
3 x 12
E1
GHD Sit-Up
3 x 15
E2
Strict Lower Hanging Leg Lifts
3 x 30
A
Dynamic Warm Up
1 x 10:00
B
C1
Scap Push-Up
3 x 10
C2
DB Pullover
3 x 15
D
Weighted Pull Ups
14, 12, 10, 8, 8
E
Barbell Bicep Curl
8, 8, 8, 8, 20 @ 5, 5, 10, 10, _
F
Barbell Skull Crusher
4 x 12
G1
Preacher Curls /Machine curls
3 x 12
G2
OH Tricep Extension
3 x 12
Circuit
H
Lat Finisher 5-8 Pull ups the 5s Hang For 3 rounds NO REST! the only rest is the 5s from hanging from the bar . Use Bands or a machine for assisted.
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