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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Box Squat | 5 sets | 3 - 5 reps | 60s | |
2. Barbell Deadlift | 5 sets | 4 reps | 60s | |
3. Bent Over Barbell Row | 4 sets | 8 - 10 reps | 60s | |
4. Bent Over Two-Dumbbell Row | 4 sets | 8 - 10 reps | 60s | |
5. Standing Hammer Curl | 4 sets | 6 reps | 60s | |
6. Kneeling Cable Crunch![]() | 4 sets | 6 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 3 - 5 reps | 60s | |
2. Dumbbell Floor Press![]() | 5 sets | 4 reps | 60s | |
3. Dumbbell Bench Press![]() | 4 sets | 8 reps | 60s | |
4. Close-Grip Bench Press![]() | 4 sets | 6 reps | 60s | |
5. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 6 reps | 60s | |
6. Dumbbell Lateral Raise![]() | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Box Squat | 8 sets | 2 reps | 60s | 40% of 1RM |
2. Bent Over Barbell Row | 4 sets | 8 - 10 reps | 60s | |
3. Seated Cable Row![]() | 4 sets | 8 - 10 reps | 60s | |
4. Standing Hammer Curl | 4 sets | 6 reps | 60s | |
5. Kneeling Cable Crunch![]() | 4 sets | 6 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 8 sets | 3 reps | 60s | |
2. Chest Dips![]() | 3 sets | 10 reps | 60s | Heavy as possible |
3. Upright Barbell Row![]() | 3 sets | 10 - 12 reps | 60s | Light, controlled, SLOW with a cambered bar. |
4A. Cable Standing Shoulder External Rotation![]() | 3 sets | 15 reps | 60s | |
4B. Cable Standing Shoulder Internal Rotation![]() | 3 sets | 15 reps | 60s |
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