6 WEEKS | 6 EXERCISES PER DAY | 5 DAYS PER WEEK

INSTRUCTIONS:

1st Exercise – 5 Drop Sets || Light and Right || Similar to a SuperSet, perform 1 set to fatigue, drop the weight in half and perform another set or “drop set.” Execute this 5 times.
2nd AND 3rd Exercises – 3×10 HRP || Explanation http://www.stack.com/a/build-strength-and-size-with-rest-pause-training
4th Exercise – 7X10 – FST7 || Explanation https://www.npl.za.com/fst-7-explained/
5th AND 6th Exercises– 3×20 Lighter Resistance || Perfect Reps from 1 to 20 || Finish The Workout

CHEST

Fly Machine
Incline Bench
Seated Hammer Press
Cable Flies
Dips
Seated Bench Machine

LEGS

Leg Extension
Leg Curls
Squat
Leg Press
Straight Leg Deadlift
Alternate Lunges

BACK

Lat Pull
Dead Lift
Underhand Bent Row
CG Seated Row
T Bar Row
DB Row


SHOULDERS

Cable Lateral Raises
Seated Barbell Press
Seated DB Side Raises
Rear Delt Machine
BB Upright Row
BB Shrugs

ARMS

Alternate Arms Weekly

Tricep Rope
Close Grip Bench
Incline Skull Crusher
Straight Bar Pushdown
DB Kick Back
Overhead Rope

CG Preacher Curls
WG BB Curls
Incline DB Curls
Lat Machine Curls
Bicep Machine Curls
DB Hammer Curls