Bodymaster shoulder press12,12,12
Push press 4,3,2
Seated military press 8,8,
Lateral raises superset with Arnold press 10,10,10
Reverse pec dec 12,12
Triceps
Pushdowns 12,12,8,8
Seated tricep extensions 6,6,6
0ne arm tricep extensions 12,8,6
Tricep pushups to failure
Biceps:
Barbell curls 10,10,5,5,3
Dumbbell hammer curls 8,8,6,4
Cable curls 8,8,8,8 x 2 Rest pause 10 seconds between sets
CHEST
Incline press 10,10,6,4,2
Dumbbell bench 10,6,4 dropset X2
Pec Dec 12,15,20
Dips 50 reps for quickest time.
Pullups 10,10,10
Bent rows on Smith (underhand grip) 12,10,8,6
Neutral grip behind the neck lat pulldowns 8,8,8
Bent dumbbell rows (elbows out) 10,10,10
pull-overs superset with inclined cable pull-downs 12,12
Barbell curls 10,10,5,5,3
Dumbbell curls 8,8,8
Seated cable curls 12,12,(8,5,5 ten seconds rest between sets)
Rope curls super set with bilateral cable curls 10,10
Chest:
Incline bench press 6,6,4,4
Bench press 10,8,8
Triset:
Incline flys 10,10
Body master incline press failure x2
Body master incline press failure x2
Squats 15,15,15,8
Front squats 10,10,10
Leg press 15,8,(5,5,5,5 ten seconds rest between sets)
Reverse leg curls 10,10
Leg extensions 15,15
Leg curls 15,15
All exercises heavy as possible!
SHOULDERS:
Shoulder press 8,5,5,3
Shrugs. 12,12,12
Upright rows 10,8,6,4
Lateral raises superset with Arnold press 10,10
Bodymaster 25
Triceps:
Rope extensions 12,12
E-Z bar seated tricep extensions 10,8,6,6
One arm dumbbell extensions 8,8,8
Dips 10,10
Vbar 20,20
Bent rows with barbell 5,5,5,3,3
Pull ups superset with pullovers10,10,10
Tbar rows 8,8,8 (rest pause10 sec x2)
Inclined close grip lat pull downs 20,20
