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