10 WEEKS || 6 DAYS PER WEEK || 60 SECOND REST PERIODS

INSTRUCTIONS:

1ST & 5TH EXERCISE: 8 SETS OF 10 || GRADUALLY INCREASE WEIGHT FROM SET 1-8 || MAX EFFORT SETS 4-8

2ND & 6TH EXERCISE: 4 SETS OF FAILURE || FULL RANGE OF MOTION || CONTROL THE WEIGHT || 10 REP MAX

3RD & 4TH EXERCISE: 3 SETS OF 15 || DROP SET EVERY SET

7TH EXERCISE: 2 SETS OF 20 ||TECHNIQUE || FULL REPS || FINISH THE WORKOUT

DAY 1: Shoulders | Traps | Biceps – 70 Min.

DB Shoulder Press SS DB Curls 8×10

BB Shoulder Press SS BB Curls 4xFailure (10RM)

DB Side Raises SS Incline Hammer Curls 3×15 W/Drop Set

DB Rear Delts 3×15 W/Drop Set

BB Shrug SS DB Shrug 8×10

UH BB Front Raises 4xFailure

Cable Upright Row 2X20

DAY 2: Chest | Back | Abs – 75 Min.

BB Bench SS WG Lat Pull 8×10

DB Bench SS RG Lat Pull 4xFailure (10RM)

DB Hammer Incline 3×15 W/Drop Set

Standing Cable Flys 3×15 W/Drop Set

BB Bent Row 8×10

Cable Pull Down 4xFailure

CG Seated Row 2×20

– Reverse Crunches SS Regular Crunches 10×12

DAY 3: Legs | Calves | Triceps – 75 Min.

Squat SS CG Bench 8×10

F Squat SS Skull Crushers 4xFailure (10RM)

Leg Press SS WG Push Down 3×15 W/Drop Set

Leg Extension SS Leg Curl 3×15 W/Drop Set

Standing Calves SS Seated Calves 8×10

Step Ups SS DB Frenchy’s 4xFailure (10RM)

Tricep Rope 2×20

DAY 4: Shoulders | Back | Oblique’s -70 Min.

BB Shoulder Press SS WG Lat Pull 8×10

A Press SS CG RG Lat Pull 4xFailure (10RM)

BB Upright Row SS CG Seated Row 3×15 W/Drop Set

DB Front Raises SS Pull Downs 3×15 W/Drop Set

Cable Side Raises SS MB STS 8×15

OH Crunches SS DB Oblique’s SS Wood Chops 4xFailure

Heel Touches SS Leg Overs SS Trunk Rotations 2×20

DAY 5:  Chest | Bi’s| Abs – 70 Min.

BB Incline SS WG BB Curls 8×10

DB Bench SS CG Preacher 4xFailure (12RM)

DB Incline Fly SS DB Hammers 3×15 W/Drop set

High Smith Incline SS DB Curl 3×15 W/Drop set

Fly Machine SS Bicep Machine 8×10

MB Sit Ups SS HLR SS CrossLeg Crunches 4xFailure

SB Crunches SS Rev Crunches SS Planks 2×20

DAY 6:  Legs | Tri’s | Calves – 65 Min.

Mix Leg Press SS CG Push Downs 8×10

Squat SS CG Bench 4xFailure (10RM)

Walking Lunge SS Reverse Curls 3×15 W/Drop-set

SLDL SS Incline Skull Crushers 3×15 W/Drop-set

Leg Curls SS Leg Extensions SS OH Tricep Rope 8×10

Mixed: Seated Calves SS Standing Calves 4xFailure

OH Squat 2×20