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| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Barbell pullover cluster | 3 | 15 + 5 + 5 + 5 + 5 | 1 min. | Make sure your elbows don't flare out & stay in-line with lat. |
| Lat Pulldown WIDE REGULAR DROP | 3 | 12 + 3 dropsets | 1 min. | Don't be afraid to throw a little weight around. |
| Seated Lat Row Pronated Grip | 3 | 15-20 | 1 min. | Keep elbow fixed, tilt forward during negative - back during contraction. |
| T Bar Row - Mechanical Drop | 3 | 10/FAIL | 1 min. | Pick a weight that causes you to fail around 10, adjust form more upright and continue to failure. |
| Wide Grip Shrug "Heavy" | 3 | 20 | 1 min. | Heavy 20, form can be lose. |
| Weighted Straight Hyper - DROP | 3 | 20-30/FAIL | 1 min. | Back straight, holding a dumbell until you fail - drop the weight and keep going. |
| Wide Grip Pullup | 3 | FAIL | 30 sec. | SUPERSET WITH THE NEXT EXCERCISE |
| Hanging shrug | 3 | FAIL | 1 min. | Back to wide grip pullup. |
| Seated calf raise | 3 | 20 + 2 dropsets | 1 min. | Weight that causes you to fail around 20, drop then push to failure, drop and fail again. |
| Y raise | 2 | 20 | 1 min. | Good postural exercise + lower traps. |
| Bar Hang | 1 | 60 sec. | Use straps and hang as long as possible. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Flat DB Press | 3 | 15/6/6 | 1.5-2 min. | Do 2 sets of 15 to warm up. |
| Incline DB Press | 2 | 6 | 1.5-2 min. | Do 1 or 2 sets to find your working weight. |
| Dips Tilted Forward | 4 | To failure | 1 min. | |
| Heavy Machine Fly Slightly Tilted | 4 | 12/12/10/30 | 1 min. | |
| Internal Rotated Extension | 3 | 15 each | 1 min. | |
| 3 Way Incline French - Partial,fail,fail | 4 | 15-fail-fail | 1 min. | 3/4 reps, tehn partials at the bottom, tehn pull it over and do partials in front. |
| Straight Bar Extensions - Partials into Full | 3 | 20/Fail | 1 min. | Standing tall, once you fail lean forward and rep out partials until failure. |
| Hanging Leg Raise | 4 | Failure | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Behind the back barbell raise - pronated | 3 | 15-20 | 1 min. | Tuck your chin to disengage traps. |
| Incline dumbbell rear raise | 3 | 15-20 | 1 min. | Tuck chin, don't be afraid to use heavier weight, hard to screw up. |
| Slightly supinated press heavy | 3 | 15/8/8 | 2 min. | If you feel more comfortable you can do a hammer press, still good but not as isolated to anterior. |
| Dumbbell side controlled | 3 | 20 | 1 min. | Cut out the very bottom, lean slightly forward. |
| Cable side raises (each arm) | 3 | 10 | 1 min. | Heavy but still able to maintain pulling through delt... not throwing it up. |
| Rear delt around world | 2 | 20 | 1 min. | Make sure you don't try to raise arms too high as your bring them around. |
| Long head curl | 3 | 20 each | 1 min. | Really externally rotate your shoulder. |
| Incline dumbbell curl short head | 3 | 10 | 90 sec. | Exaggerate rotation of wrist. |
| Concentration curl | 2 | 8 each | 2 min. | Elbow should be wider than shoulder - no rest beteween sides or sets. |
| Pronated concentration curl | 2 | 20 each | 1 min. | Keep shoulder internally rotated to isolate brachialis - no rest between Sides or sets. |
| Standing calf raise cluster | 3 | 20+FAIL+FAIL+FAIL | 2 min. | Push to failure, rack one breath and go again, and again, and again. |
| Y raise | 2 | 20 | 1 min. | |
| 60 second stretch |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Sumo Deadlift | 3 | 20/8/6 | 60-120 sec. | Rotate throughh the hips. |
| Single leg glute hyper-extension | 3 | 15 each | 1 min. | Slightly bend the knee. |
| Seated leg curl with toes pointed in | 3 | 20 | 1 min. | Let the toes touch. |
| Leg extension 3/4 cluster | 5 | 30+10+10+10+10 | 2 min. | 3/4 of of the full range. Do not hold on anything during the 30 reps. |
| Squat with hills on plates | 4 | 20/10/10/30 | 1 min. | Keep the pressure on toes and force knees over toes. |
| Stiff leg deadlift | 2 | 10 | 1 min. | Toes slightly out. |
| Walking lunges with weight | 3 | 40 | 2 min. | Slightly leaned forward. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| 1 arm dumbbell row - pronated grip | 4 | 12 each | 1 min. | Pull towards the hip. It will engage lat more. |
| Lat pulldown wide grip & fixed elbow | 2 | 15+5+5+5+5 | 2 min. | Lean foreward during negative, lean back during positive and grip at the end of the bar. |
| 1 arm cable row with fixed elbow - pronated | 3 | 15 each | NO REST | Move your body rather than your elbow. |
| Barbell row with mechanical drop | 3 | 10+FAIL | 2 min. | Feel free to put some weight on. |
| Dumbbell shrug with a mechanical drop | 3 | 20+FAIL | 2 min. | First shrug targets mid traps so make sure you really lean forward. |
| Flexion and extension hyper extension | 3 | FAIL + FAIL | 2 min. | Body parallel to the floor and flex upper back when reach the parallel. |
| Wide grip pullup + reverse shrug | 3 | FAIL + FAIL | 1 min. | |
| Seated calf raises | 3 | 30+5+5+5+5 | 1 min. | |
| Y raises | 2 | 20 | 1 min. | Good for your posture. |
| 60 second hang | 1 | Use straps. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Flat DB chest press | 2 | 15+5+5+5+5 | 2 min. | Pick a weight where you will fail on the 15th rep. |
| Incline DB chest press | 2 | 15+5+5+5+5 | 2 min. | Inline 15 degrees. |
| Decline Bench | 2 | 20 | 90 sec. | Arch your back to increase the angle. |
| Cable fly - high to low | 2 | 15+5+5+5+5 | 2 min. | |
| Internally rotated DB Lateral Head | 3 | 15 each | NO REST | Triceps excercise. Keep the elbow high. |
| Side arm DB french press | 3 | 20 each side | NO REST | |
| Close grip press | 3 | 12 | 1 min. | Go heavy and do not lock out. |
| Dip leg raise | 3 | FAIL | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Machine single arm rear delt raise | 3 | 20 each | NO REST | Do this on lateral raise shoulder machine. Keep elbow close to the body. |
| Cable cross rear delt fly | 4 | 15 | 1 min. | It should feel like you are dragging your arms around yiour body. |
| Supinated barbel front raise | 2 | 15+5+5+5+5 | 90 sec. | Keep the elbow bent. |
| Incline bus driver | 2 | 20 each way | 90 sec. | Incline the bench to 65 degrees. |
| Fixed elbow side lateral raises | 2 | 15+5+5+5+5 | 90 sec. | Keep your elbows higher than your hands. |
| Wide grip upright row | 3 | 20 | 1 min. | Go only as high as your delts allow you to. |
| Long head biceps curl | 3 | 20 | NO REST | You should feel the stretch on your short head. |
| Reverse grip straight bar curl | 3 | 10 | NO REST | SUPERSET WITH THE NEXT EXCERCISE. |
| Straight bar preacher curl | 3 | FAIL | 90 sec. | Back to reverse grip straight bar curl. |
| Pronated concentration curls | 3 | 20 each | NO REST | |
| Leg press calf raises with toes in + toes out | 3 | 50 each = 100 | 2 min. | |
| Y raises | 2 | 20 | 1 min. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Hip Thrust | 3 | 20 | 90 sec. | Hold on the top for a sec. |
| Lying leg curls (toes in + toes out) | 4 | 15 toes in + FAIL toes out | 90 sec. | |
| Hyper extension toes out | 3 | FAIL | 90 sec. | |
| Hack squat low stance | 4 | 20/10/8/30 | 1 min. - 90 sec. | |
| Leg press low stance | 3 | 30 | 2 min. | Shift the loes over knees as long as you feel safe. |
| Weighted walking lunges | 3 | 40 steps | 90 sec. | Bring the dumbbels over the toes and make short strides to bias the quads. |
| Leg extension 3/4 | 3 | 20+5+5+5+5 | 90 sec. | Do not grip anything on the first set. Increase the weight on 2nd and 3rd and grip anything to get it up. |
| Exercise | Sets | Reps | Rest Time | Notes |
|---|---|---|---|---|
| Incline cable pullovers | 4 | 20 | 1 min. | |
| Barbell pullover | 3 | 15+5+5+5+5 | 90 sec. | Keep the elbows in line with the lat. |
| Wide grip lat pulldown | 3 | 15+5+5+5+5 | 90 sec. | |
| Pendlay row | 4 | 15/10/8/8 | 1 min. | To hit the mid trap, force your elbows really high. |
| Seated dumbbell shrugs | 3 | 20 + double drop set | 90 sec. | Lean slightly forward. |
| Deadlift | 4 | 15/8/6/6 | 2 min. | Go heavy. |
| Wide grip pull up | 3 | FAIL | NO REST | SUPERSET WITH THE NEXT EXCERCISE. |
| Hanging shrugs | 3 | FAIL | 1 min. | |
| Seatedd calf raises | 2 | 20 going up + fail going down | 90 sec. | Increase the weight on every 5 reps going up. |
| Y raise | 2 | 20 | 1 min. | |
| Hang | 1 | 60 sec. |
