Day 1 – Chest

4 x 10 DB presses (heavy)

2 x 12 Wide grip dips, weighted

4 x 10

Burn Out Machine Bench Press

·      Start form maximum effort reps, skip 3 plates until 4 working sets are complete, go up 2 reps per set

Day 2 – Arms. Hamstrings (heavy)

4 x 10 Wide grip EZ bar curl

4 x 10 J Bar Triceps Extensions

4 x 10 Standing Alternating

4 x 10 Weighted dips

4 x 10 Hammer curls DB

4 x 10 Overhead Cable Extension (rope)

Day 3 – Quads

4 x 12 Squats

4 x 12 Leg presses (deep)

2 x 15 Lunges

4 x 12 Extensions

Day 4 – Back, Calves

4 x 10 Seated close grip cable rows

3 x 10 Chin ups

4 x 10 Standing Reverse Grip BB Rows

3 x 10 Straight Bar Pull downs (wide grip)

2 x 14 Standing Calf Raises

3 x 12 Seated Calf Raises on Leg press machine

Day 5 – Shoulders (heavy), Abs

Superset

4 x 10 Seated DB side delt raises

3 x 12 BB Shrugs

4 x 10 Seated Smith machine shoulder presses

2 x 12 Arnold presses

2 x 10 Upright rows BB