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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 5 sets | 8 - 10, 8 - 10, 10, 10, 10 reps | 60s | Forced rep protocol |
2. Dumbbell Flys![]() | 4 sets | 10, 10 - 12, 10 - 12, 10 - 12 reps | 60s | Drop Set protocol |
3. Weighted Triceps Dip | 4 sets | 10, 10 - 12, 10 - 12, 10 - 12 reps | 60s | Rest-pause protocol |
4. Pec Dec | 4 sets | 10, 12, 12, 12 reps | 60s | Hold set protocol |
5A. Cable Crossovers (upper chest)![]() | 3 sets | 12 reps | 60s | |
5B. Push-up | 3 sets | 12 reps | 60s | |
6. Hanging Straight Leg Raise![]() | 3 sets | 12 reps | 60s | Hold set protocol |
7A. Decline Sit Up![]() | 3 sets | 15 reps | 60s | |
7B. Dumbbell Side Bend![]() | 3 sets | 15 reps | 60s | |
8. Plank | 3 sets | AMAP reps | 60s | |
9. Kneeling Cable Crunch![]() | 3 sets | 15 reps | 60s | Drop set protocol |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. V-Bar Pullup | 5 sets | 8 - 10, 8 - 10, AMAP, AMAP, AMAP reps | 60s | Rest-pause protocol |
2. Bent Over Barbell Row | 4 sets | 10, 10 - 12, 10 - 12, 10 - 12 reps | 60s | Hold set protocol |
3A. Underhand-Grip Lat Pulldown![]() | 4 sets | 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | |
3B. Straight-Arm Pulldown | 4 sets | 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | |
4. Seated Cable Row![]() | 4 sets | 10, 12, 12, 12 reps | 60s | Forced rep protocol |
5. Barbell Deadlift | 4 sets | 10, 15, 15, 15 reps | 60s | Drop set protocol |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Upright Barbell Row![]() | 4 sets | 10, 10, 10, 1 reps | 60s | |
1B. Seated Lateral Raise | 4 sets | 10 reps | 60s | |
2. Seated Smith Machine Shoulder Press![]() | 4 sets | 10, 10 - 12, 10 - 12, 10 - 12 reps | 60s | Drop set protocol |
3. Plate Raises | 4 sets | 10, 12, 12, 12 reps | 60s | Forced rep protocol |
4. Face Pull![]() | 4 sets | 10, 12, 12, 12 reps | 60s | Rest-pause protocol |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. EZ-Bar Preacher Curl![]() | 4 sets | 10, 10 - 12, 10 - 12, 10 - 12 reps | 60s | Forced Rep Protocol |
2. Close-Grip Bench Press![]() | 4 sets | 10, 10 - 12, 10 - 12, 10 - 12 reps | 60s | |
3. Standing Hammer Curl | 4 sets | 10, 12, 12, 12 reps | 60s | Drop Set Protocol |
4. High Pulley Overhead Tricep Extension (rope extension)![]() | 4 sets | 10, 12, 12, 12 reps | 60s | |
5A. Standing High Pulley Cable Curl![]() | 4 sets | 10, 15, 15, 15 reps | 60s | |
5B. Reverse Grip Triceps Pushdown | 4 sets | 10, 15, 15, 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 10, 8 - 10, 8 - 10, 8 - 10 reps | 60s | Rest-pause protocol |
2. 45 Degree Leg Press | 4 sets | 15 reps | 60s | Drop set protocol |
3. Single-Leg Leg Extension | 4 sets | 15 reps | 60s | Hold set protocol |
4A. Stiff-Legged Barbell Deadlift | 4 sets | 15 reps | 60s | |
4B. Seated Leg Curl | 4 sets | 15 reps | 60s | |
5. Lying Leg Curls | 4 sets | 15 reps | 60s | Forced rep protocol |
6A. Barbell Standing Leg Calf Raise | 4 sets | 20 reps | 60s | |
6B. Seated Calf Raise Machine![]() | 4 sets | 20 reps | 60s |
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