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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 7 sets | 5, 5, 5, 10, 10, 10, 20 reps | 60s | Max volume protocol |
2. Incline Dumbbell Press![]() | 3 sets | 8 - 12 reps | 60s | |
3. Hammer Strength Bench Press![]() | 3 sets | 8 - 12 reps | 60s | |
4. Pec Dec | 3 sets | 10 - 15 reps | 60s | |
5. Barbell Lying Triceps Extension (Skullcrusher) | 3 - 4 sets | 8 - 12 reps | 60s | |
6. Rope Tricep Extension | 3 - 4 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 7 sets | 5, 5, 5, 10, 10, 10, 20 reps | 60s | Max volume protocol |
2. Pull-up | 3 sets | AMAP reps | 60s | |
3. Machine Row | 3 sets | 8 - 12 reps | 60s | |
4. Lying T-Bar Row | 3 sets | 8 - 12 reps | 60s | |
5. Standing Dumbbell Biceps Curl | 3 - 4 sets | 8 - 12 reps | 60s | |
6. Rope Cable Curl | 3 - 4 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 7 sets | 5, 5, 5, 10, 10, 10, 20 reps | 60s | Max volume protocol |
2. Seated Dumbbell Arnold Press![]() | 3 sets | 8 - 12 reps | 60s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 10 - 15 reps | 60s | |
4. Rear Delt Raise | 3 sets | 10 - 15 reps | 60s | |
5. Barbell Shrug | 3 - 4 sets | 8 - 12 reps | 60s | |
6. Machine Shrug | 3 - 4 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 7 sets | 5, 5, 5, 10, 10, 10, 20 reps | 60s | Max volume protocol |
2. Barbell Hack Squat | 3 sets | 8 - 12 reps | 60s | |
3. Leg Extensions | 3 sets | 10 - 15 reps | 60s | |
4. Stiff-Legged Dumbbell Deadlift | 3 sets | 8 - 12 reps | 60s | |
5. Lying Leg Curls | 3 sets | 10 - 15 reps | 60s | |
6. Seated Calf Raise Machine![]() | 3 - 4 sets | 10 - 15 reps | 60s |
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