Day 1 – Back, Bis, Forearms, Abs
- Wide Grip Deads 6×10-12 pyramid up
- T-Bar 3×12,10,8
- Front Pulldowns 3×10
- 1 Arm DB Row 3×10
- 1 Arm DB Conc. Curl 3×10
- Alternate DB Curl 3×10
- 45 DB Incline Curl 3×10 rotate with SPYDER curl
- Barbell Reverse Curl ss/w Barbell Wrist Curl 2×20 on each
Day 2 – Quads, Hams, Calves
- Unilateral Extensions 3×20 each leg, very light
- Squats, Machine Squats, or Leg Blaster 6×10 pyramid up as heavy as possible
- Leg Press 3×15 deep stretch
- Lying Leg Curls 3×10
- Leg Extensions 3×10 Very Heavy
- Standing Calf Raise 5×15 moderate weight
- Donkey Calf 4×20 heavy
- Seated Calf Drop Set, 5 Drops, 20 Reps Each Drop
Day 3 – Chest, Shoulders, Tris, Abs
- Barbell Bench Press 6×10 Pyramid up
- 70 Degree Incline DB Military Press 3×10 neutral grip
- 10 Degree Decline DB Fly 3×10
- DB Pullover 3×10
- Close Grip Smith Bench 3×10
- 1 Arm DB Extension 3×10
- V Bar Pressdown 3×10
- Rear DB Raise 3×10
- Side Cable Raises 3×10
Schedule – Putting It All Together!
Train on a 3-week cycle for strength and growth or 3 on 1 off for cutting. *r’s are rest days
Week 1 – 1r23r1r
Week 2 – 23r1r23
Week 3 – r1r2r3r
repeat
