Keep yourself motivated throughout the workout!
Checkout the YouTube channel with workout music.
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4 weeks
1 week
12 weeks
6 weeks
9 weeks
1 week
3 weeks
This is a high intensity workout plan! It is constructed for muscle mass building. I recommend this plan only if you are alredy in shape.
6-day split. You will hit each muscle group twice a week.!
Heavy with low reps.
Workout that comes with an extreme diet composed by Lyle McDonald.
Combination of multiple workouts into one.
Matthew is an arm wrestling competitor.
A great 30 min. routine when life gets super busy.
4-day split. Pretty hard routine.
Feel free to use THE CONTACT FORM to reach out!
| Instructions | |
|---|---|
| 1. | Estimate your body fat percentage based on the image above. |
| 2. | Go to a calirie calculator such as this one, enter your age, gender, height, weight and then click on + Settings and enter your previously estimated body fat percentage. |
| 3. | Once you click "Calculate" button, you will get a rough estimate of your maintenance calories in a day. |
| 4. | To set up you macros (protein, fat, and carbs), the easiest way is to eat 1g of protein per pound of body mass. Hence, if you aare 250lbs, you will have 250g of protein in your diet. |
| 5. | Calculate Carbs and Fat. How many calories has each macro nutrient in itself (roughly)?
- Protein = 4 cal - Carb = 4 cal - Fat = 9 cal So, a 250lbs person would make sure to have 250g of protein, which is 1000 calories (250 x 4). Let's say that that person wanted to maintain the weight and that person went through the calculator and decided to eat 3300 caloreis per day. 2300 calories are left to split between fat and carbs. Here comes in your own preference. Do you like more fatty food or carbs based food? It is the fact that if you eat more fatty food, you will eat less food since fat is 9 cal per 1g and carb is 4cal per 1g. |
| 6. |
When planning meals, it is wise to start with pre-workout and post-workout meals as they are essential for having more energy during the workout and better recovery after the
workout.
Preworkout Meal Macros: Carbs: 1g per 1kg of body mass Protein: 0.5g per 1kg of body mass Fats: 0g - 20g Note that if your pre-workout meal is close to the workout time, you should eat less fat in the preworkout meal, and if it is further from the workout then you should eat more fat as the fat is digesting slower. In a perfect wold, you would eat your pre-workout meal around 1 - 1.5 hours before the workout. Preworkout Meal Example for 260 lbs person that would eat the meal 1-1.5 h before the workout: Weight: 260 lbs = 118kg | Carbs: 118g Sex: Male | Protein: 59g Training In: 1-1.5h | Fats: 10-15g Preworkout Meal Macros: Carbs: 1-1.5g per 1kg of body mass or if cutting you can go 0.5g per kg Protein: 0.5g per 1kg of body mass Fats: less thanb 10g - 20g Postworkout Meal Example for 260 lbs person on cutting diet that would eat right after the workout: Weight: 260 lbs = 118kg | Carbs: 59g Sex: Male | Protein: 59g Eating right after the workout | Fats: less than 10-15g |
| 7. | How do you add up the food and macros? Well, use a free food tracker such as NutritionValue.org or a MyFitnessPal app or Macrofactor app to enter your food and it will tell you how many calories you accumulated with the food you entered. You want to balance protein, carbs, and fats in the way you previously calculated. |
| 8. | Once you try your maintenance for a week or two, if you want to bulk or gain mass, add from 100-500 calories to your diet. I suggest 100-200 every week or two for a smoother transition between the weeks. On the other hand, if you want to lose weight, subtrach 100-500 cal. Again, I suggest 100-200 every week or two. Plan your macros and meals accordingly. |
| 9. | If you need help, feel free to reach out using the form bellow. Also checkout the kitchen by clicking the button bellow and see some recipes and mealplans. There is not too many, but it might help. |
5 workouts per week / 60 min. workouts
We are not talking about high-intensity interval training! HIT with one "I" is the muscle growth protocol Dorian Yates used to build his legendary bodybuilder physique and hold the Mr. Olympia title against all comers. Instead of racking up volume, you'll take one working set far beyond failure with extreme techniques like partial reps and extra negatives. If you've never tried HIT bodybuilding before, it'll shock your muscles into growth like nothing else.
What is the training style in this program?
In a word, intense. For each movement in each workout, you'll take the same approach
1-2 warm-up sets1 set of 6-12 reps, to muscle failure and beyond
In regard to warm-up sets, the first movement of the day will usually have two, and most other movements will just have one. In your warm-up sets, you'll use a weight you can handle for 10-12 reps with either very little strain or moderate strain. The workouts will let you know which.
Rest for 60 seconds, and then it's time for your working set. Sometimes it'll be 6-8 reps, other times 8-10 or 10-12. More important than the specific rep range is that you make the most of this set by taking it all the way to failure, where you can't perform another rep without assistance.
At that point, your lifting partner should help you perform another 2-3 reps using techniques like forced reps, partial reps, or slow eccentrics. You can see these in action in the videos accompanying each workout or read more about them below.
How should I warm up for my workouts?
Dorian keeps warm-ups simple- 10 minutes of walking on a treadmill or other cardio machine, followed by a few simple dynamic stretches on leg day, or some brief rotator work on chest day. That, plus your warm-up sets, can be enough!
If you have more that you'd like to do, by all means do it, but keep it simple. Don't do anything that detracts from your ability to bring maximum intensity to your working sets. Each day's workout will show you exactly what to do for your "warm-up" or "ramp-up" sets, which will also help activate the muscles you'll be working and lubricate the involved joints.
How heavy should I lift?
The amount of weight you lift for any exercise will always vary based on your current strength and fitness level, as well as the sets and reps of the workout. Unless otherwise specified, the best way to select a weight for any workout is to look at the recommended reps and try to pick a weight that is close to a "rep max" for that rep range.
For example, if you are asked to perform 12-15 reps in a working set, select a weight that you believe you can only lift 12 times before reaching muscle failure. If you can lift the weight more than 15 times, add more weight in the next set or workout. If you can't reach 12, the weight is too heavy, so lighten up. It takes experience to find this sweet spot, and it can change over time, so don't worry if it takes a workout or two to find it in this or any other program.
What intensity techniques do I need to know?
Forced reps- After you reach failure, your partner provides just enough assistance to enable you to perform one more rep. And maybe another. And another.
Sets to failure- Perform reps until your next rep would cause your technique to break down.
Eccentric forced reps- After you reach failure, your spotter takes the majority of the load on the lifting portion of a rep, but you are responsible for slowly lowering the weight.
Rest-pause- After you reach failure, rest for 15-30 seconds and rep to failure again.
What about cardio?
High-intensity training places serious demands on your recovery abilities, so don't expect to be able to knock out any interval training sweat-seshes while on this plan. You can do additional cardio, but keep it restorative, like walking on a treadmill, going for a light hike, or doing a yoga class. All of those will help you recover from your workout, get over muscle soreness, and prep for your next training day.
What should I do on rest days?
If the schedule says "rest" in Blood and Guts, then rest! The workouts are intense enough that you'll earn your downtime and each rest day is strategically placed. Use it to prep meals, heal up, and prepare for your next workout.
How do I deal with muscle soreness?
Muscle soreness will be significant during this program, especially if you're unaccustomed to HIT-style workouts. Don't worry. Muscle fiber damage is a normal part of muscle hypertrophy, even if it's not fun.
For your muscles to adapt and get bigger, they need to undergo stress. Soreness is a result of that stress. With proper rest and nutrition, the soreness will pass and you'll get bigger and become stronger. So be patient and eat up! Your recovery demands calories, protein, nutrients, and sleep.
Treadmill walking -1 x 10 min.
Rotator cuff warm-up with 5-10 lbs plates - 2 x 12, REST 1 min.
Decline barbell bench press warm up - 2 x 12 (1 set with easy to handle weight, second one with moderate strain weight)
Decline barbell bench press - 1 x 6-8 (use spotter to help you on the final reps)
Incline dumbbell bench press warmup (45 degrees) 1 x 12
Incline dumbbell bench press (45 degrees) 1 x 6-8
Dumbbell Fly warm-up - 1 x 12
Dumbbell Fly warm-up - 1 x 8-10 (use spotter to help you on the final reps)
Concentration Curl warmup (left) - 1 x 12 (NO REST)
Concentration Curl warmup (right) - 1 x 12
Concentration Curl (left) - 1 x 6-8
Concentration Curl (right) - 1 x 6-8
Barbell curls - 1 x 6-8 (to the fialure. Use spotter for the final reps)
Treadmill walking -1 x 10 min.
Bent arm dumbbell pull over warm-up - 2 x 12
Bent arm dumbbell pull over - 1 x 8-10 (use help from spotter on the final reps)
Close grip pull down warm-up - 1 x 10-12
Close grip pull down - 1 x 8-10
Single arm dumbbell row warm up sets (left and right) - 1 x 10-12
Single arm dumbbell row (left and right) - 1 x 8-10
Cable seated row warm-up- 1 x 8-10
Cable seated row wide grip - 1 x 8-10 (to the failure)
Barbell deadlift warm-up - 1 x 10-12 (down to mid shin)
Barbell deadlift - 1 x 8-10
Treadmill walking - 1 x 10 min.
Seated dumbbell shoulder press - 2 x 12 (warm up - 1st set easy, 2nd moderate strain)
Seated dumbbell shoulder press - 1 x 6-8 (use help from spotter on the final reps)
Dumbbell lateral raise - 1 x 10-12 (warm up)
Dumbbell lateral raise - 1 x 8-10 (use help from spotter on the final reps)
Single arm cable lateral raise (left and right) - 1 x 10-12 (warm up)
Single arm cable lateral raise (left and right) - 1 x 8-10 (use help from spotter on the final reps)
Seated rear delt fly - 1 x 8-10 (warm up)
Seated rear delt fly - 1 x 8-10 (to the failure) (use help from spotter on the final reps)
Cable rope push down - 1 x 10-12 (warm up)
Cable rope push down - 1 x 10-12 (use help from spotter on the final reps)
Behind the head skullcrusher - 1 x 10-12 (warm up)
Behind the head skullcrusher - 1 x 8-10 (use help from spotter on the final reps)
Seated tricecps press - 1 x 10-12 (warm up)
Seated tricecps press - 1 x 8-10 (use help from spotter on the final reps)
Treadmill Walking 1 x 10 min.
Seated dumbbell shoulder press 2 x 10-12 (light and then moderate strain)
Seated dumbbell shoulder press (to failure + 2-3 reps with spotter)
Dumbbell lateral raise, 1 x 10-12 (moderate)
Dumbbell lateral raise, 1 x 8-10 (to failure + 2-3 reps with spotter)
Single arm cable lateral raise 1 x 8-10 left arm NO REST (to failure + 2-3 forced reps)
Single arm cable lateral raise 1 x 8-10 right arm (to failure + 2-3 forced reps)
Seated rear delt fly, 1 x 10-12 (moderate strain)
Seated rear delt fly, 1 x 8-10 (to failure + 2-3 partial reps)
Cable rope push-down, 1 x 10-12 (moderate strain)
Cable rope push-down, 1 x 10-12 (to failure + 2-3 partial reps)
Skullcrusher, 1 x 10-12 (moderate strain)
Skullcrusher, 1 x 10-12 (to failure + 2-3 reps with spotter)
Seated Triceps press, 1 x 10-12 (moderate strain)
Seated Triceps press, 1 x 8-10 (to failure + 2-3 reps with spotter)
REST
REST
REST
REST
This is a very intense workout for muscle building. There are going to be many supersets without rest. This a technique that body builders use to avoid cardio and still burn the same amount of calories. There are 6 workouts per week. About 1.5 h per workout on average. THERE IS NO REST BETWEEN THE SETS!!!
Note that every week you will workout the following groups of muscles in the following manner
Monday ~ Back & Biceps
Tuesday ~ Legs & Shoulders
Wednesday ~ Chest & Triceps
Thursday ~ Back & Biceps
Friday ~ Legs & Shoulders
Saturday ~ Chest & Triceps
Sunday ~ rest
Also note that every week you workout each muscle group twice! The second time in the week you want to go a bit lower weight than you would go the first time in the week because you have more energy after your Sunday rest day.
The most important part of shredding is your diet. Figure it out... I repeated this 4 times in a row = 3 months.
If you want Daniel as your personal trainer, feel free to contact him on the phone number bellow.
+17203358762
V-rows - 4 x 12, NO REST
Squatting EZ-bar cable rows - 12 upper hand, 12 under hand x 4
Cable sitting rows - 4 x 12 (upper grip pull towards hips)
Single arm kneeling row (right)- 4 x 12 upper grip, 12 neutral grip (use single arm thing with longer strips)
Single arm kneeling row (left)- 4 x 12 upper grip, 12 neutral grip + 15 upper grip and 15 neutral on the last set burnout (light weight)
Standing Straight bar straight arm pull down - 4 x 12
Standing cable-rope traight arm pull down - 4 x 12
Rotating biceps curls - 4 x 12, dropp 5 lbs after each set
Hammer curls - 4 x 12 (start with whatever you used for the second set of the previous exercise) (drop 5 lbs each set)
45 degree bench biceps curls - 4 x 12 (start with whatever you used for the second set of the previous exercise) (drop 5 lbs each set)
Cable rope biceps curls - 4 x 12
EZ - bar cable biceps curls - 4 x 12
Preacher biceps curls - 4 x 12
Add any abs you wish and STRETCH
Deadlift - 4 x 12
Cabled hamstring curl - 4 x 12 each leg
Buddy hamstring curls on hyper extension machine - 4 x 12
Leg extensions - 4 x 12
Leg press - 4 x 12
Leg extensions - 3 x 12, (start with the weight you used on hte last set of the previous leg extensions)
Claf raises - 21 x 5 (7 out, 7 in, 7 streight)
Seated shoulder lateral raises - 4 x 12 (increase weight on each set)
Seated around the world front raise - 4 x 12
Seated rear flies - 4 x 12
Cable-rope front raise - 4 x 12
Machine back fly machine - 4 x 12
EZ-bar rows - 50 + 20/20 + 10/10/10 + drop 1 plate and do 5 reps per each plate you drop until left with 1 plate
Bench press 4 x 12
Dumbbell Bench Press - 4 x 12
Dumbbells together chest press (30 degrees incline) - 4 x 12
Fly machine chest flies - 4 x 12
Cable flies high to low 4 x 12 + 7 torso paralel with ground flies
Chest Press Machine
Dumbbell Kickbacks - 4 x 12
EZ-bar wide overhand push-down 4 x 12
V-bar overhand push-down - 4 x 12
1 Cable 2 handles underhand triceps pull down - 4 x 12
Leaning forward (towards the machine) cable triceps extensions - 4 x 12
Triceps press down machine - 4 x 12
Lat pull down (wide) - 4 x 12
Lat pull down underhand (shoulder width) - 4 x 12
T-bar rows - 4 x 12
Cable-rope straight arms pull down - 4 x 12
Machine rows - 4 x 12
Rotating biceps curls - 4 x 12
Hammer curls - 4 x 12
EZ-bar cable culrs - 4 x 12
Cable-rope culrs - 4 x 12
Preacher Curls - 4 x 12
Squat (shoulderwidth) - 4 x 12
Landmine RDL - 4 x 12
Hack Squat - 4 x 12
Leg Extensions - 4 x 12
Hanstrinig Curls - 4 x 12
Sumo squat (hills on the plate, dumbbell in hands) - 4 x 12
Calf raises until you die
Shoulder Lateral Raise 4 x 12 (increase weight each set)
Hip - bring to front Raise - 4 x 12
Dumbbell in the Elbow lateral raises - 4 x 12 (increase weight each set)
Dumbbell in the Elbow Twists - 4 x 12 (start where you finished last exercise and decrease weight each set)
Cable Face pulls - 4 x 12
Cable front raises - 4 x 12
Push ups - 20/20/20 (incline/regular/decline)
Bench press - 4 x 12
Dumbbell bench press - 4 x 12
Dumbbell pull-over with 7 pupms - 4 x 12
Cable flies (middle) - 4 x 12
Cable flies (high-to-low) - 4 x 12
Cable flies (low-to-high) - 4 x 12
Chest press machine - 4 x 12
EZ-bar overhand push down - 4 x 12
EZ-bar underhand push down - 4 x 12
Rope pull-down - 4 x 12
V-bar pull-down 4 x 12
Cable rope overhead push 4 x 12
Triceps machine press down - 4 x 15
REST
V-rows - 4 x 12, NO REST
Squatting EZ-bar cable rows - 12 upper hand, 12 under hand x 4
Cable sitting rows - 4 x 12 (upper grip pull towards hips)
Single arm kneeling row (right)- 4 x 12 upper grip, 12 neutral grip (use single arm thing with longer strips)
Single arm kneeling row (left)- 4 x 12 upper grip, 12 neutral grip + 15 upper grip and 15 neutral on the last set burnout (light weight)
Standing Straight bar straight arm pull down - 4 x 12
Standing cable-rope traight arm pull down - 4 x 12
Rotating biceps curls - 4 x 12, dropp 5 lbs after each set
Hammer curls - 4 x 12 (start with whatever you used for the second set of the previous exercise) (drop 5 lbs each set)
45 degree bench biceps curls - 4 x 12 (start with whatever you used for the second set of the previous exercise) (drop 5 lbs each set)
Cable rope biceps curls - 4 x 12
EZ - bar cable biceps curls - 4 x 12
Preacher biceps curls - 4 x 12
Add any abs you wish and STRETCH
Deadlift - 4 x 12
Cabled hamstring curl - 4 x 12 each leg
Buddy hamstring curls on hyper extension machine - 4 x 12
Leg extensions - 4 x 12
Leg press - 4 x 12
Leg extensions - 3 x 12, (start with the weight you used on hte last set of the previous leg extensions)
Hamstring curls - 4 x 12
Claf raises - 21 x 5 (7 out, 7 in, 7 streight)
Standing shoulder lateral raises - 4 x 12 (increase weight on each set)
Standing around the world front raise - 4 x 12
Seated rear flies - 4 x 12
EZ bar front raise - 4 x 12
EZ-bar rows - 50 + 20/20 + 10/10/10 + drop 1 plate and do 5 reps per each plate you drop until left with 1 plate
Bench press - 4 x 12
Dumbbell Bench Press - 4 x 12
Dumbbells together chest press (30 degrees incline) - 4 x 12 + 25lbs plate chest press 10 times
Fly machine mid chest flies - 4 x 12
Cable flies high to low 4 x 12 + 7 torso paralel with ground flies
Cable underhand pushes - 4 x 12
Chest Press Machine
Dumbbell Kickbacks - 4 x 12
EZ-bar wide overhand push-down 4 x 12
V-bar overhand push-down - 4 x 12
1 Cable 2 handles underhand triceps pull down - 4 x 12
Lat pull down (wide) - 4 x 12
Close grip landmine rows - 4 x 12
EZ-bar straight arm underhand pull-down - 4 x 12
Close grip lat pull-down - 4 x 12
T-bar landmine rows - 4 x 12
Rope straight arm pull down - 4 x 12
Rowing machine - 3 x 12 overhand and 12 neutral
Rotating biceps curls - 4 x 12
Hammer curls - 4 x 12
EZ-bar cable culrs - 4 x 12 (1 second up, 2 seconds down)
Cable-rope culrs - 4 x 12 (stay closer to the machine this time)
EZ-barbell standing curls - 4 x 12
Preacher Curls - 4 x 12
Squat (shoulderwidth) - 4 x 12
Hack Squat - 3 x 12
Landmine RDL - 4 x 12
Leg Extensions - 4 x 12
Hanstrinig Curls - 4 x 12
Sumo squat (hills on the plate, dumbbell in hands) - 4 x 12
Single leg calf raises - 3 x 20 each (weighted) + Front toes raises (toes under 45 lbs plate)
Shoulder Lateral Raise 4 x 12 (increase weight each set)
Underhand front shoulder raise - 4 x 12
Chest on the 60 degree elevated bench top , rear flies - 4 x 12
Cable rope front raises - 4 x 12
Machine rear delt fly - 4 x 12
Dumbbell in the Elbow Twists - 4 x 12 (start where you finished last exercise and decrease weight each set) - Let's call those **chicken flies** from now on
Push ups - 20/20/20 (incline/regular/decline)
Bench press - 4 x 12
Dumbbell bench press - 4 x 12
Dumbbell pull-over with 7 pupms - 4 x 12
Cable flies (middle) - 4 x 12
Cable flies (high-to-low) - 4 x 12
Cable flies (low-to-high) - 4 x 12
Chest press machine - 4 x 12
EZ-bar overhand push down - 4 x 12
EZ-bar underhand push down - 4 x 12
Rope pull-down - 4 x 12
V-bar pull-down 4 x 12
Cable rope overhead push 4 x 12
Triceps machine press down - 4 x 15
REST
Close grip rows - 4 x 12, NO REST
Squatting EZ-bar cable rows - 3 x 12 upper hand, 12 under hand
Wide neutral grip bar seated rows - 4 x 12
Cable sitting rows - 4 x 12 (upper grip pull towards hips)
Standing Straight bar straight arm pull down - 4 x 12
Kneeling EZ-bar traight arm pull down - 4 x 12
Single arm kneeling row (right)- 4 x 12 upper grip, 12 neutral grip (use single arm thing with longer strips)
Single arm kneeling row (left)- 4 x 12 upper grip, 12 neutral grip + 15 upper grip and 15 neutral on the last set burnout (light weight)
Seated rotating biceps curls - 4 x 12, dropp 5 lbs after each set
Seated hammer curls - 4 x 12 (start with whatever you used for the second set of the previous exercise) (drop 5 lbs each set)
Seated 45 degree bench biceps curls - 4 x 12 (start with whatever you used for the second set of the previous exercise) (drop 5 lbs each set)
Cable rope biceps curls - 4 x 12 (step back one step)
EZ - bar cable biceps curls - 4 x 12
Preacher biceps curls - 4 x 12
Add any abs you wish and STRETCH
Deadlift - 4 x 12
Cabled hamstring curl - 4 x 12 each leg
Buddy hamstring curls on hyper extension machine - 4 x 12
Leg extensions - 4 x 12
Leg press - 4 x 12
Leg extensions - 3 x 12, (start with the weight you used on hte last set of the previous leg extensions)
Hamstring curls - 4 x 12
Claf raises - 21 x 5 (7 out, 7 in, 7 streight)
Standing shoulder lateral raises - 4 x 12 (increase weight on each set)
Standing around the world front raise - 4 x 12
Seated rear flies - 4 x 12
EZ bar front raise - 4 x 12
EZ-bar rows - 50 + 20/20 + 10/10/10 + drop 1 plate and do 5 reps per each plate you drop until left with 1 plate
Bench press - 4 x 12
Dumbbell Bench Press - 4 x 12
Dumbbells together chest press (30 degrees incline) - 4 x 12 + 25lbs plate chest press 10 times
Fly machine mid chest flies - 4 x 12
Cable flies high to low 4 x 12 + 7 torso paralel with ground flies
Cable underhand pushes - 4 x 12
Chest Press Machine
Dumbbell Kickbacks - 4 x 12
EZ-bar wide overhand push-down 4 x 12
V-bar overhand push-down - 4 x 12
1 Cable 2 handles underhand triceps pull down - 4 x 12
Leaning forward (towards the machine) cable triceps extensions - 4 x 12
Triceps press down machine - 4 x 12
Lat pull down (wide) - 4 x 12
Close grip lat pull-down - 4 x 12
Wide neutral grip lat pull down - 4 x 12
Close grip landmine rows - 4 x 12
EZ-bar straight arm underhand pull-down - 4 x 12
Rope straight arm pull down - 4 x 12
Standing Rotating biceps curls - 4 x 12
Hammer curls - 4 x 12
EZ-bar cable culrs - 4 x 12 (1 second up, 2 seconds down)
Cable-rope culrs - 4 x 12 (stay closer to the machine this time)
EZ-barbell standing curls - 4 x 12
Preacher Curls - 4 x 12
Squat (shoulderwidth) - 4 x 12
Hack Squat - 3 x 12
Landmine RDL - 4 x 12
Leg Extensions - 4 x 12
Hanstrinig Curls - 4 x 12
Sumo squat (hills on the plate, dumbbell in hands) - 4 x 12
Single leg calf raises - 3 x 20 each (weighted) + Front toes raises (toes under 45 lbs plate)
Shoulder Lateral Raise 4 x 12 (increase weight each set)
Underhand front shoulder raise - 4 x 12
Chest on the 60 degree elevated bench top , rear flies - 4 x 12
Cable rope front raises - 4 x 12
Machine rear delt fly - 4 x 12
Chicken Flies - 4 x 12 (start where you finished last exercise and decrease weight each set)
Push ups - 20/20/20 (incline/regular/decline)
Bench press - 4 x 12
Dumbbell bench press - 4 x 12
Dumbbell pull-over with 7 pupms - 4 x 12
Cable flies (middle) - 4 x 12
Cable flies (high-to-low) - 4 x 12
Cable flies (low-to-high) - 4 x 12
Chest press machine - 4 x 12
EZ-bar overhand push down - 4 x 12
EZ-bar underhand push down - 4 x 12
Rope pull-down - 4 x 12
V-bar pull-down 4 x 12
Cable rope overhead push 4 x 12
Triceps machine press down - 4 x 15
rest
