Originally Posted by
silex
Only Rest 10-30 seconds between sets, And no more than 1 minute between exercises!
When adding weight between sets add 10-30lbs!
Day One: Chest & Biceps
-Decline (3 sets of 10 reps add more weight each set)
-Incline (5 sets of 10 reps add weight for 2nd & 3rd set, reduce weight for 4th & 5th set)
-Flat (3 set of 15 reps, Finish with push ups to fail)
-Standing cable flys (10 high, 10 med, 10 low, Do whole sequence 3 times)
-Standing curl with curl bar (20 reps)
-DB standing hammer curl (20 reps)
-DB standing reg/ham curls (20 reps, twist wrists when weight is down)
-Reverse curl with straight bar (20 reps)
-DO WHILE BICEP SEQUENCE 3 TIMES!
Day Two: Shoulders & Traps
-Military press (5 sets of 10 reps addweight for 2nd & 3rd set, reduce weight for 4th & 5th set)
-Behind neck press (3 sets of 10 reps light weight)
-Side lat raises (3 sets of 10 reps , start with heavy end with light)
-DB front raise (1 set of 10 reps at end of each set of side raises)
-Upright row (1 set of 10 reps)
-Superman row (1 set of 10, Do upright & superman row sequence 3 times)
-DB behind shrugs ( 1 set of 10-20 reps)
-Bents DB flys ( 1 set of 10 reps, Do Shrugs & fly sequence 3 times)
Day Three: Back & Triceps
-Lat wide grip pull down ( 3 sets of 10 reps , Add weight for each set)
-Reverse grip pull down ( Do 1 set at the end of wide grip, then do 1 set of wide grip & reverse again for 2 more sets)
-Seated close grip row (1 set of 25 reps, then 8 partial reps, Pull to belly botton)
-Seated wide grip row (1 set of 10 reps, Pull to lower chest, Do close grip and wide grip row sequence 3 times)
-Bent DB flys (3 sets of 10-15 reps)
-Close grip pull ups (3 sets to failure)
-Hyper extention (3 sets of 12 reps)
-Tricep push down with bent bar (3 sets of 10 reps, adding weight each set)
-Reverse grip pull down straight bar (1 set of 10 reps at the end of tricep push down, Then do 1 set of push downs & pull down for 2 more sets)
-Over head cable tricep extentions (3 sets of 10-15 reps)
-Dips (3 sets to failure)
Day Four: Quads & Hamstrings
-Leg extention (5 sets of 10 reps, Add weight to each set)
-Leg press with toes out (3 sets of 10 reps, Add weight to each set, Then reduce weight & do 10 suicide sets with 5 second pause between sets)
-Hack squat with hip width feet straight (1 set of 15 reps)
-DB squats feet wide toes out (1 set of 10-12 reps, Do hack & DB squat sequence 3 times)
-Seated leg curls (3 sets of 10 reps, Add weight for each set)
-Back step DB lungs ( 1 set of 20 reps at end of leg curls, Then do 1 set of leg curls and lunges 2 more times)
-Lying leg curl (1 set of 10 reps)
-Stiff leg dead lift (1 set of 12 reps, Do lying leg curl and dead lift sequence 3 times)
-Adductor machine (3 sets of 15 reps using light weight, easy to strain inner thigh)