January | 6 Days Per Week

Breakdown: a SuperSet means to take 2 different exercises and execute them at the same time while alternating them until finished. || A set is represented by the first number (3x12) it is how many times you will attempt the exercise prescribed. || Reps are represented by the second number (3x12) this number represents how many times you will push or pull the weight. || A prescription of 3×12 then means you will complete 36 reps of the prescribed exercise in 3 different sets. This will allow you to adjust and increase the resistance each set. Lastly, once a set has begun, the weight should not come to rest until all reps are completed. *No Mid-Set Breaks.

Other Lingo || SS = SuperSet || U = Under || R = Reverse || W = Wide || C = Close || G = Grip

DAY 1: HAMSTRINGS & BICEPS

Warm Up – Leg Curl SS Bicep Machine 2×18-12
Overhead Walking Lunge SS WG BB Curls3x12
Back Squat SS DB Hammer Curls 4×10-6
SLDL SS CG Cable Curls 3×12-9
High Leg Press SS Alt DB Curls 3×12-9
Leg Curl SS Incline DB Curls 2×12-9

DAY 2: BACK & SHOULDERS – WIDTH

W/U – (WG) Wide Grip Pull Ups SS Lateral Cable Raises 2×18-12
DeadLift SS DB Upright Row 3×12-9
Bent Row SS WG BB Shrugs 4×10-6
WG Lat Pull SS DB Lateral Raises 3×12-9
Overhead Hammer Row SS UH Rear Delt Machine 3×12-9
WG Seated Row SS DB Rear Delt 2×12-9

DAY 3: UPPER – MID CHEST

W/U – High Cable Flies SS Rear Delt Machine 2×18-12
Incline DB/BB Press 3×12-9
High BB/DB Incline SS Top Handle Peck Deck Flies 4×10-6
Low Smith Incline SS Incline Raises 3×12-9
Hammer Strength Machine 3×12-9
Dips SS High Cable Flies 3×12-9

DAY 4: QUADS & TRICEPS

W/U Leg Extension SS Tricep Rope 2×18-12
Alt Step Ups SS VBar Pushdowns 3×12-8
Front Squat SS CG Bench 4×10-6
Single Leg Ext SS Skully’s 3×12-9
Feet Low Leg Press SS DB Frenchy’s 3×12-9
Leg Extension SS Tricep Rope 2×12-9

DAY 5: BACK & SHOULDERS – MASS

W/U RG Pull Up SS Front Cable Raises 2×18-12
T Bar Row SS BB Press 3×12-8
CG Lat Pull SS DB Shrugs 4×10-6
DB Row SS UH Front BB Raise 3×12-9
CG Seated Row SS Arnold Press 3×12-9
RG Lat Pull SS BB Upright Row 2×12-9

DAY 6: MID – LOWER CHEST

W/U – Cable Rear Delts SS Peck Deck 2×18-12
BB Bench 3×12-9
Low DB Bench 4×10-6
BB Decline Press SS Low Cable Flies 3×12-9
Bench Machine SS Peck Deck 1/2 Reps 3×12-9
Flat DB Flies (Deep) 3×12-9