Day one
A1: Bent over DB row- Parallel grip
9 sets of 5,4,3,5,4,3,5,4,3
A2: Incline Barbell press
9 sets of 5,4,3,5,4,3,5,4,3
B1: Chins, close grip
5 sets of 5
B2: Standing Barbell Shoulder Press
5 sets of 5
Day 2
A1- squats
9 sets of 5,4,3,5,4,3,5,4,3
A2- Lying Leg Curl
9 sets of 5,4,3,5,4,3,5,4,3
B1- Leg press feet low on pad
5 sets of 5
B2- Barbell good mornings
5 sets of 5
Day 3
A1: Close grip chins
9 sets of 5
A2: Flat bench, SPEED PRESS
9 sets of 5
B1: Clean (Pull)- Above the Knee, POWER HIGH Pull
5 sets of 5
B2: Push Press
5 sets of 5
Day 4
A1: Power Clean from the hang (just above the knee)
9 sets of 3-5
A2: Close stance, jumping back squat (20-30% of max)
9 sets of 6
B1: Power Snatch from blocks (about knee high)
5 sets of 5
B2: Depth Jump for Height
5 sets of 6
Day 5
A1 Dips
6 sets of 8,8,6,6,4,4,
A2 Barbell Scott Curls- Close grip
6 sets of 8,8,6,6,4,4
B1 Flat Tricep Ext
5 sets of 8,7,6,5,4
B2 Incline Hammer Curls
5 sets of 8,7,6,5,4
C1 Cable Pressdowns using EZ Bar Attachment
3 sets of 7
C2 Low pulley Bar- Reverse close grip
3 sets of 7
Day 6
A1: Bent over DB row- Parallel grip
9 sets of 5,4,3,5,4,3,5,4,3
A2: Incline Barbell press
9 sets of 5,4,3,5,4,3,5,4,3
B1: Chins, close grip
5 sets of 5
B2: Standing Barbell Shoulder Press
5 sets of 5
Day 7
A1: Squat
9 sets of 5,4,3,5,4,3,5,4,3
A2: Lying Leg Curl
9 sets of 5,4,3,5,4,3,5,4,3
B1: Hack Squat
5 sets of 5
B2: Barbell Good Mornings
5 sets of 5
Day 8
A1: OVERSPEED close grip chins
9 sets of 5
A2: Speed Press flat bench
9 sets of 5
B1: Clean (pull)- above the knee
5 sets of 5
B2: Push Press
5 sets of 5
Day 9
A1: Power Clean from the hang (just above the knee)
9 sets of 3-5
A2: Close stance, jumping back squat (20-30% of max)
9 sets of 6
B1: Power Snatch from blocks (about knee high)
5 sets of 5
B2: Depth Jump for Height
5 sets of 6
Day 10
A1 Dips
6 sets of 8,8,6,6,4,4,
A2 Barbell Scott Curls- Close grip
6 sets of 8,8,6,6,4,4
B1 Flat Tricep Ext
5 sets of 8,7,6,5,4
B2 Incline Hammer Curls
5 sets of 8,7,6,5,4
C1 Cable Pressdowns using EZ Bar Attachment
3 sets of 7
C2 Low pulley Bar- Reverse close grip
3 sets of 7
Day 11
A1: Bent over DB row- Parallel grip
9 sets of 5,4,3,5,4,3,5,4,3
A2: Incline Barbell press
9 sets of 5,4,3,5,4,3,5,4,3
B1: Chins, close grip
5 sets of 5
B2: Standing Barbell Shoulder Press
5 sets of 5
Day 12
A1: Squat
9 sets of 5,4,3,5,4,3,5,4,3
A2: Lying Leg Curl
9 sets of 5,4,3,5,4,3,5,4,3
B1: Hack Squat
5 sets of 5
B2: Barbell Good Mornings
5 sets of 5
Day 13
A1: Speed close grip chins
9 sets of 5
A2: Speed bench press
9 sets of 5
B1: Power Snatch
5 sets of 5
B2: Push Press
5 sets of 5
Day 14
A1 Lat pull down
4 sets of 12,10,8,6
A2 Incline DB Press with Hammer Grip
4 sets of 12,10,8,6
B1 Seated DB Shoulder Press
4 sets of 12,10,8,6
B2 Seated Roped pull to neck
4 sets of 12,10,8,6
Day 15
A1 Close Grip Bench
6 sets of 10,8,6,10,8,6
A2 Close Grip Scott Curl
6 sets of 10,8,6,10,8,6
B1 Decline DB Tricep Ext.
4 sets of 12,10,8,6
B2 Standing DB Curl
4 sets of 12,10,8,6
C1 Standing rope pressdown
3 sets of 8
C2 Standing Reverse EZ Bar Curl
3 sets of 8 |
