Exhaustion sets should be three sets of 60%

Main Sets should be Pyramid sets: 65%, 75%, 85%, with 45s, 30s, 15s rest.

Below: Exercise plan with sets and weight for first week.

(note. Two days on, one day off approach for a six day week. 10min of HIIT will be completed at the end of each workout, Core will be trained every rest day.

?Chest + Biceps:

(pre-exhaust) High/Low Cable Fly x1/1 [25lbs]

(main exhaust) Dumbbell Fly x2 [16kg]

(main) Dumbbell Incline Chest Press x3 [20kg, 24kg, 28kg]

(main) Seated Machine Chest Press x3 [60kg, 75kg, 85kg]

(pre-exhaust) T-Man Curl x1 [15lbs]

(main exhaust) Incline Hammer Curl x2 [12kg]

(main) Barbell Curl x3 [35kg, 40kg, 45kg]

Back + Triceps

(main exhaust) Seated Cable Row x2 [88kg]

(main) Lat Pulldown x3 [65kg, 75kg, 85kg]

(main) Bent-Over Row x3 [75kg, 87kg, 98kg]

(pre-exhaust) Skull crusher x2 [26kg]

(main exhaust) Rope Pulldown x2 [25kg]

(main) Bar Pulldown x 3 [34kg, 39kg, 44kg]

(main) Bench Dips x 3

Shoulders

(pre-exhaust) Lateral Raise x2 [10kg]

(main) Shoulder Press x3 [40kg, 45kg, 50kg]

(pre-exhaust) Front Raise x2 [12.5kg]

(main) Arnold Press x3 [13kg, 15kg, 18kg]

(pre-exhaust) Reverse Fly x2 [12kg]

(main) Shrugs x3 [32kg]

Legs

(pre-exhaust) Leg Extension x2 [50kg]

(main) Leg Press x3 [135kg, 156kg, 177kg]

(pre-exhaust) Leg Curl x2 [50kg]

(main) E-Z Lunges x3 [28kg, 33kg, 37kg]

Core

Planks x2

Leg swing-Reverse Curl x2

Elevated elbow to knee-Partial Crunch x2

Deadlift-Rollout x2

Bent knee to floor-elevated knee to floor-wipers x 2

Bent knee heel touch-knee slide crunch-flat leg situp x2