CYCLE: 3 days on, 1 off, 2 days on, 1 off.
LEVEL: Advanced
GOAL: Overall Physique
Monday 1: Chest
Alternate between dumbbells and barbells to save your rotator cuffs.
Ӣ Flat Dumbbell Presses: 3 warmup sets, 3 working sets at max working poundage for as many reps as you can
Ӣ Incline Dumbbell Presses: 1 warmup set, 3 working sets at max working poundage for as many reps as you can
Ӣ Flat Flyes: 4 Sets in ascending weight, 12-15 reps
Ӣ Incline Flyes: 4 sets in ascending weight, 12-15 reps
Ӣ Dips: 3 sets to all out failure
Tuesday: Back
All reps are to be done with strict, strict form.
Ӣ Reverse Rows: 3 warmup sets, 4 working max sets
Ӣ Pulldowns Р4 sets, mid-range grip (stretch is important)
Ӣ Low Pulley Rows: 4 sets x 12-15 reps
Ӣ One Arm Rows: 3 sets x 10 reps
Ӣ Deadlifts Р5 sets ascending to 8 rep functional max training weight
Wednesday: Shoulders
You gotta push the weight, but you gotta keep form.
Ӣ Military Presses: 3 warmup sets, 5 sets x 5-8 reps
Ӣ Laterals: 4 sets strict form
Ӣ Rear Laterals: 4 sets, all out at one weight
Ӣ Barbell Shrugs Р5 sets x 6-10 reps
Thursday: Off
Friday: Arms
Always train biceps before triceps.
Ӣ Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
Ӣ Hammer Curls: 3 sets x 12 reps
Ӣ One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)
Ӣ Pushdowns: Total out 7 sets, pyramiding up to 10 rep max
Ӣ Skullcrushers: 3 sets x 15 reps
Ӣ One Arm Overhead Extensions: 3 sets x 15 reps
Ӣ Dips: 3 sets, all out to failure
Saturday: Legs
Yeah, it’s leg day. So what did you expect, a walk in the park?
Ӣ Leg extensions: 8 sets, total 20 reps on all sets
Ӣ Leg Presses: 5 sets, pyramiding up
Ӣ Squats: 4 sets x 20 reps (full depth)
Ӣ Hack Squats: 4 sets x 20 reps
Ӣ Leg Curls: 6 sets x 15 reps
Ӣ Stiff-Leg Deads: 5 sets x 15 reps (full stretch)
Sunday: Off