FOCUS: CHEST + BACK
*A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.
SUPERSET 1
- Wide Grip Pull-Ups [ 4x failure ]
- Flat Bench @ 70% [ 4x 10 ]
SUPERSET 2
- Incline Dumbbell Press @ 70% [ 4x 10 ]
- Seated Row @ 70% [ 4x 10 ]
SUPERSET 3
- Wide Grip Pull-Ups [ 4x failure ]
- Chest Fly @ 70% [ 4x 10 ]
SET 4
- Single Dumbbell Pullover Across Bench @ 70% [ 4x 12 ]
FOCUS: LEGS + ABS
*A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.
SUPERSET 1
- Back Squats @ 70% [ 4x 10 ]
- Leg Press @ 70% [ 4x 10 ]
SUPERSET 2
- Stiff Leg Deadlift @ 70% [ 4x 10 ]
- Hamstring Curl @ 70% [ 4x 10 ]
SUPERSET 3
- Barbell Lunges @ 70% [ 4x 10 ]
- Chest Fly @ 70% [ 4x 10 ]
SET 4
FOCUS: ARMS
*A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.
SUPERSET 1
- Arnold Cheat Curls—Straight Bar @ 75% [ 6x 8 ]
- Incline French Press @ 75% [ 6x 8 ]
SUPERSET 2
- Incline Alternating Dumbbell Curls @ 70% [ 6x 6 ] with 3-second twist
- Straight Bar Pushdowns @ 60% [ 4x 20 ]
SUPERSET 3
- Bench Dips [ 5x failure ]
- Preacher Curl @ 60% [ 4x 20 ]
FOCUS: SHOULDERS + ABS
*A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.
SUPERSET 1
- Military Press @ 60% [ 6x 10 ]
- Upright Rows @ 60% [ 6x 10 ]
SUPERSET 2
- Lateral Raises @ 60% [ 6x 10 ]
- Full Frontal Raises @ 60% [ 6x 10 ]
SET 3
REST & RECOVER
You will take 3 full days off and focus on recovery. Growth happens when you’re not at the gym.