"I pick things up, I put things down"
Day ONE – Chest and Biceps
1) 15 minute warm up (crunches, stationary bike, or jump rope)
2) Stretch
3) Flat Regular Bench (weight percentage of max rep)
Bar x 15, 35% x 15, 45% x 12, 55% x 8, 65% x 8, 80% x 3, 70% x 5, 70% x 5
Each week you complete all reps, Add 5 lbs to each set the next week
Fifth Week Max Out. Bar x 12, 40% x 3, 60% x 2, 70% x 1…Now keep going up on single reps 10 lbs until you miss. Wait 2 minutes between sets and stay warm.
4) Incline Bench
Bar x 10, 40% x 10, 50% x 8, 60% x 6, 80% x 5, 80% x 5
Each week you complete all reps, Add 5 lbs to each set the next week.
5) Machine Curls
50% x 10, 60% x 10, 70% x 10
6) Reverse Curls (curling bar)
40% x 10, 45% x 10, 50% x 10
7) Flat Bench Dumbbell Press
60% x 10, 60% x 10
8 ) Dips
3 Sets of 10-15
9) Hammer Curls
70% x 10, 70% x 10
10) Wide Grip Bench (slow form)
30% x 15, 30% x 15
11) Concentration Curls (slow form, flex at top of rep)
2 Sets of 15 (10 lbs)
12) Dumbbell Flys
2 Sets of 15
13) Slow Sit-ups
2 sets of 25
Day TWO – Legs
1) 15 minute Cardio (Running, Jump Rope)
2) Squat (go down to 90 degree angle)
30% x 10, 40% x 10, 45% x 10, 50% x 8, 55% x 6, 55% x 6, 60% x 3, 40% x 5
Each week you complete all reps, Add 5 lbs to each set the next week
Fifth Week Max Out. Bar x 12, 40% x 3, 60% x 2, 70% x 1…Now keep going up on single reps 10 lbs until you miss. Wait 2 minutes between sets and stay warm.
3) Leg Press
4 sets of 5 at 80%
4) Leg Curls
30% x 10, 40% x 10, 45% x 10, 50% x 8
5) Leg Extensions
30% x 10, 40% x 10, 45% x 10, 50% x 8
6) Calf Raises (dumbbells)
3 sets of 15, Heavy as possible
7) Calf Raises on Smithmachine (slow form)
2 sets of 10, 70 lbs
8 ) Dumbbell Lunges
2 sets of 25, Light Weight
9) Stiff Leg Deadlift
30% x 5, 35% x 5, 40% x 5, 45% x 5
10) Crunches
500 reps
Day THREE – Shoulders and Triceps
1) 15 minute warm up ( pushups, jump rope)
2) Stretch
3) Close Grip Bench
Bar x 12, 25% x 10, 30% x 8, 35% x 7, 40% x 6, 50% x 5, 50% x 5
Each week you complete all reps, Add 5 lbs to each set the next week
Fifth Week Max Out. Bar x 12, 40% x 3, 60% x 2, 70% x 1…Now keep going up on single reps 10 lbs until you miss. Wait 2 minutes between sets and stay warm.
4) Shoulder Press (curling bar)
Bar x 10, 35% x 10, 40% x 10, 45% x 10
5) Lat Pulldown
3 sets of 15, 70% weight
6) Plate Raises (slow form)
2 sets of 20, Use 10-25 lb plate
7) Rear Delt Cable Pulls
2 sets of 15
8 ) Tri Pull Down
2 sets of 15
9) Skull Crushers or French Press (curling bar)
2 sets of 10 (use a spotter)
10) Wide Grip Decline Bench
4 sets of 15 reps, 40% weight (one set of just bar)
11) Dumbbell Flys
2 sets of 15
12) Dips
3 sets of 10-15
13) Push Ups
Max out
14) Slow Sit-ups
2 sets of 25
Day FOUR – Back
1) 15 minute Cardio (Running, Jump Rope)
2) Stretch
3) Deadlift
Bar x 10, 20% x 15, 25% x 15, 30% x 10, 40% x 8, 50% x 6, 60% x 4, 70% x 2, 80% x 1, 80% x 1, 50% x 3
Each week you complete all reps, Add 5 lbs to each set the next week
Fifth Week Max Out. Bar x 12, 40% x 3, 60% x 2, 70% x 1…Now keep going up on single reps 10 lbs until you miss. Wait 2 minutes between sets and stay warm.
4) Seated Cable Pull
3 sets of 10
5) Bat Wings
2 sets of 15
6) Calf Raises (dumbbells)
3 sets of 15, Heavy as possible
7) Chin Ups (palms facing away from body)
3 sets of 5-15
8 ) Crunches
500 reps
