Total body program focused on filling the sleeves (4 days per week)
FeaturesA1
Bench Press
8, 6, 4, 2, 15 @ 60, 70, 80, 85, 60 %
A2
DB Bicep Curls
5, 5, 5, 5, 10
B
Shoulder Press
5 x 10
C1
Rear Delt Flyes
4 x 15
C2
Skull Crushers
4 x 15
C3
Barbell Bicep Curl
4 x 5
D
Back Squat
3 x 5 @ 60, 65, 70 %
E1
Reverse Grip Barbell Curl
4 x 10
E2
Tricep Pushdown
4 x 25
A1
Weighted Chin Ups
4 x 3
A2
Good Morning
4 x 8
B
1-Arm DB Row
5, 5, 8, 8
C1
Barbell Row
3 x 10
C2
Barbell RDL
3 x 10
D1
Band Pull-Apart
3 x 20
D2
DB Shrug
3 x 20
D3
DB Concentration Curl
3 x 10
E
Bench Dips
3 x 15
A1
Bench Press
5, 3, 2, 1, 1, 1 @ 60, 70, 80, 90, 90, 90 %
A2
Barbell Bicep Curl
5, 5, 5, 10, 10, 10
B
Incline DB Bench Press
5, 5, 10, 10
C
Back Squat
3 x 3 @ 60, 70, 80 %
D1
Standing DB Press
10, 12, 15
D2
Barbell Shrug
10, 12, 15
D3
DB Lateral Raise
10, 12, 15
E1
Close Grip Bench Press
4 x 10
E2
DB Bicep Curls
4 x 5
E3
Tricep Pushdown
4 x 10
A1
DB Pullover
3 x 8
A2
Barbell 21s
3 x 21
B
Chest-Supported DB Row
5, 5, 10, 10, 15, 15
C1
Barbell Shrug
4 x 10
C2
Rear Delt Flyes
4 x 20
D1
DB RDL
3 x 10
D2
Alternating DB Hammer Curl
3 x 20
E1
Banded Tricep Pushdown
3 x 25
E2
DB Bicep Curls
3 x 10