10 WEEKS || 5 DAYS PER WEEK || 60 SECOND REST PERIODS

INSTRUCTIONS:

1ST EXERCISE: 6 SETS OF 8 || GRADUALLY INCREASE WEIGHT FROM SET 1-3 || MAX EFFORT SETS 4-6
2ND EXERCISE: 5 SETS OF 10 || FULL RANGE OF MOTION || CONTROL THE WEIGHT
3RD EXERCISE: 4 SETS OF 12 || 5 SECOND REPS – 2 NEGATIVE || 1 PAUSE MID REP || 2 POSITIVE
4TH EXERCISE: 3 SETS OF 15 || TECHNIQUE FIRST || ALL OUT REPS || FINISH THE WORKOUT

CARDIO TRAINING: DAY 1 | DAY 3 | DAY 5 || 20 MINUTES MINUMUM AT 60% OR MORE OF YOUR MAXIMUM HEART RATE.

TO FIND YOUR MAX HEART RATE, USE A MONITOR, YOUR PHONE, OR VISIT: https://www.active.com/fitness/calculators/heartrate

BACK: WEEK 1|3|5|7|9

BARBELL DEADLIFT

DUMBBELL ROW

WIDE GRIP LAT PULL MACHINE

CLOSE GRIP SEATED ROW MACHINE

BACK: WEEK 2|4|6|8|10

BARBELL BENT OVER ROW

T-BAR ROW (OR) CABLE MACHINE

CLOSE GRIP LAT PULL MACHINE

WIDE GRIP SEATED ROW MACHINE

CHEST: WEEK 1|3|5|7|9

WIDE GRIP INCLINE BENCH PRESS

FLAT HAMMER (OR) BENCH MACHINE

INCLINE DUMBBELL FLIES

DIPS (WEIGHTED IF POSSIBLE)

CHEST: WEEK 2|4|6|8|10

BARBELL BENCH PRESS

INCLINE DUMBBELL PRESS

FLAT DUMBBELL FLIES

DECLINE BARBELL BENCH PRESS

ARMS: WEEK 1|3|5|7|9

CLOSE GRIP BARBELL CURLS SS INCLINE SKULL CRUSHERS

SEATED DUMBBELL CURLS SS V-BAR PUSHDOWNS

WIDE GRIP PREACHER CURLS SS FLAT BENCH DUMBELL SKULL CRUSHERS

DUMBBELL KICKBACKS

ARMS: WEEK 2|4|6|8|10

WIDE GRIP CABLE MACHINE BICEP CURLS SS DECLINE SKULL CRUSHERS

INCLINE DUMBBELL HAMMER CURLS SS CABLE MACHINE REVERSE CURLS

ALTERNATE DUMBBELL BICEP CURLS SS FLAT BENCH CABLE SKULL CRUSHERS

CABLE KICKBACKS

LEGS: WEEK 1|3|5|7|9

BARBELL FRONT SQUAT (OR) GOBLET SQUAT

LEG PRESS MACHINE – FEET HIGH ON PLATFORM

LEG EXTENSION MACHINE SS STANDING CALVES

GLUTE / HAM MACHINE – FULL REPS SS SEATED CALVES

LEGS: WEEK 2|4|6|8|10

BARBELL BACK SQUAT (OR) HACK SQUAT MACHINE

WALKING LUNGES – SINK BACK KNEE, LIGHT TAP, KEEP BODY CONTROL

BARBELL STRAIGHT LEGGED DEADLIFT (OR) RACK PULLS SS SEATED CALVES

SEATED LEG CURL MACHINE SS STANDING CALVES

SHOULDERS: WEEK 1|3|5|7|9

STANDING BARBELL PRESS

DUMBBELL UPRIGHT ROW SS LATERAL SIDE DUMBBELL RAISES

CABLE MACHINE REAR DELTS

CABLE UPRIGHT ROW

SHOULDERS: WEEK 2|4|6|8|10

SEATED DUMBBELL PRESS

BARBELL UPRIGHT ROW SS LATERAL CABLE SIDE RAISES

BENT OVER DUMBBELL REAR DELTS

CABLE MACHINE ROPE UPRIGHT ROWS

QUESTIONS: dusty@dustyotis.com