CYCLE: 6-Day Split, Two Days On,
1 Day Off, Two Days On, 1 Day Off
LEVEL: Advanced
GOAL: Muscle Size, Shape, And Definition
Monday: Chest/Shoulders
Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure
Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: 1 Set To Failure

Tuesday: Quads/Hams
Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps
Hams
• Leg Curl Machine: 3 Sets To Failure

Wednesday: Ab Ripper X, 30 mins of Swimming Laps

Thursday: Back/Shoulders/Traps
Back
• Pull-ups: 3 Sets x 12 Reps
• Dead Lifts: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
• Lat Pulldown: 3 Sets x 10 Reps
Rear Delts
• Rear Delt Machine: 2 Sets x 25 Reps
Traps
• Barbell Shrugs: 3 Sets x 12 Reps
• Dumbbell Shrugs: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps

Friday: Arms/Calves
Biceps
• Standing Dumbbell Curls: 2 Sets x 10 Reps
• Dumbbell Drag Curls: 1 Set x 20 Reps
• Incline Hammer Curls: 1 Set x 15 Reps
Triceps
• Close-Grip Benches: 1 Set x 25 Reps
• Tricep Press Downs: 1 Set x 25 Reps
• Double Arm Kickbacks: 1 Set x 25 Reps
• Bench Dips: 1 Set To Failure
Calves
• Seated Calf Raises: 3 Sets x 15 Reps
• Donkey Calf Raises: 3 Sets x 15 Reps

Saturday: Ab Ripper X/Treadmill for 30 mins

Sunday: REPEAT

Routine notes:
Though this routine looks deceptively simple (the heaviest
weights aren't used), believe me, it's not so easy.
This routine looks to maximize your pump and your
results. Keep your rest period between each to a minimum
(no more than 30 seconds). It should produce
nice size, shape and overall definition.