Day 1: Chest and Triceps
Barbell bench press - 4 sets x 8-10 reps
Incline dumbbell press - 3 sets x 10-12 reps
Cable flyes - 3 sets x 12-15 reps
Skull crushers - 3 sets x 10-12 reps
Cable tricep extensions - 3 sets x 12-15 reps

Day 2: Back and Biceps
Deadlifts - 4 sets x 6-8 reps
Barbell rows - 3 sets x 8-10 reps
Lat pull downs - 3 sets x 10-12 reps
Dumbbell curls - 3 sets x 10-12 reps
Hammer curls - 3 sets x 10-12 reps

Day 3: Legs
Squats - 4 sets x 8-10 reps
Leg press - 3 sets x 10-12 reps
Romanian deadlifts - 3 sets x 10-12 reps
Leg extensions - 3 sets x 12-15 reps
Leg curls - 3 sets x 12-15 reps

Day 4: Shoulders and Abs
Military press - 4 sets x 8-10 reps
Dumbbell lateral raises - 3 sets x 10-12 reps
Front dumbbell raises - 3 sets x 10-12 reps
Hanging leg raises - 3 sets x 10-12 reps
Cable crunches - 3 sets x 12-15 reps

Day 5: Full Body
Barbell squats - 3 sets x 10-12 reps
Barbell deadlifts - 3 sets x 8-10 reps
Barbell bench press - 3 sets x 10-12 reps
Pull-ups - 3 sets x 10-12 reps
Standing military press - 3 sets x 10-12 reps

I DONT TAKE CREDIT ON THIS

MONDAY. HEAVY CHEST.

Chest days will be simple. You go heavy. It's intense. You don't rest until you feel ready. You get done with the set, rest the set ammount of time, and go. Tired or not, you go.

warmup: SUPER. Dip Machine Chest Press / Dip Machine Tricep Pushdown: 4x15-20 - 45 seconds rest.

*Place your hands at an upward angle and press. Contract as hard as you can at the bottom and let it come all the way up. Lean at an angle to get more ROM at the top and really stretch the pecs. Do 8 sets of 15-20 reps. The first 4 sets use the chest for most of the movement, the last 4 sets incorporate the triceps.

Incline DB Press: 1x15 warmup - 1x8 warmup - 2 sets of 8 - 2 sets of 6 - 90 seconds rest.

• the 2 sets of 8 should be hard to complete. Go up slightly and aim for 2 sets of 6. The goal is to fail on the last set of 6. Continue this until You're able to complete all sets. Then adjust weight and go up again, and repeat the next weeks.

Cable Press: 1x15 warmup - 2 sets of 8 - 2 sets of seconds rest.

• the 2 sets of 8 should be hard to complete. After that, drop the weight and immediately go into the first set of 12-15. Rest 45 seconds, and complete the other set. Angle hands upward and contract the inner chest. Not so much focused on the stretch, more so the contraction.

Incline BB Press: 1x15 warmup - 2 sets of 12 - 2 sets of 8 - 2 sets of 8 - 90 seconds rest.

• these are different. Go wider than normal, and focus on the stretch and the negative. I want the incline high and the barbell to almost touch the clavicle, stop an inch above the chest. Pause, then press. Do not lockout the arms, constant tension. Complete the first 2 sets of 12, then up the weight and aim for 8. If it gets too hard, drop the weight to aim for 8 on all sets.

Incline Cable Flyes: 6 sets of seconds rest.

• take a bench, angle it at a high incline. Be sure to use a weight that challenges you for all of the sets. Example: I'll use notch 3. Get 12, 11, 10, 9, 9, 8, 8. Keep the weight the same, easy enough to hit 12 at first, but hard enough to only be able to get 8 the last set.

Dip Machine Chest Press: Drop Set - 25 reps/drop 20 reps/drop 15 reps/drop 10 reps/drop

• repeat for 3 rounds and call it a day. 90 seconds rest between finished whole sets.

TUESDAY. BACK/ARMS/SHOULDERS

Again, today is quite simple. Heavy back, arm work, and shoulder work.

Warmup: SUPER: Machine Rear Delt Fly – Cable Rows – Lat Pulldowns – 2x15-20 – 45 seconds rest.

*Very light weight for the warmup. Just get the blood flowing and contract. Should not be hard.

Rack Pulls: 2 sets of 15 reps – 4 sets of 12 reps – 2 sets of 8 reps – 90 seconds rest.

*Warmup the first 2 sets. The sets of 4 should be hard but you shouldn’t fail. The last 2 sets of 8 should be very taxing, and you SHOULD fail the last set or possibly both sets. Same method of chest, continue doing this week by week until you complete all sets. Then adjust and move up/repeat.

Cable Rows: 1 set of 16. 6 sets of 8 reps – 60 seconds rest.

*The goal here is to warmup and contract hard. Slower negative and let it pull the shoulders forward. Then come back with a hard contraction of the lats then traps. Always hit 8. If you hit 7, rest for 10 seconds, and then get the last rep in.

Lat Pulldowns: 3 sets of 12 reps – 1 set of 25 reps – 45 seconds rest.

*The goal here is to stretch. Put the seat all the way down, each rep contract the bar hard to the clavicle, then slowly let the bar come up to where it feels like your lats are tearing. Pause for 1 mississippi.

SUPERSET. Bi Rope Curl / TriWide Grip Pushdown: 6 sets of 12-15 reps – 60 seconds rest.

*Let arms come halfway down on the rope curls very slowly, then contract hard at the top for 2 seconds. It should kill. Triceps, use a wider grip and really let the bar come back up to your nose creating tension and stretch. At the bottom contract the triceps hard for 2 seconds. You should fail the last set or two.

SUPERSET. Stiff Arm Lat Pulls / Bent Over Cable Rows: 4 sets of 12-15 reps – 60 seconds rest.

*Simple. Attach a wide grip to top pully. Slightly bend over, let the movement stretch the top of the lats like crazy, then keeping arms stiff bring bar down to hips and contract seratus and lats. The bent over rows are challenging. Take the bottom pully, attach an EZ bar or medium grip of choice. Slightly bend over, underhand grip, contract the lats first and then partially shrug and contract the traps as hard as possible for 2 seconds. Stretch the lats fully for 2 seconds on negative.

SUPERSET. Tri Overhead Extension / Bi Hammer Curl: 4 sets of 15-20 reps – 60 seconds rest.

*Attach a rope to the top pulley. Let the rope pull back hard to fully stretch the tricep, then angle up and outward for a 2 second contraction of the tricep. Hammer curls. Let arms come all the way down, keep a slight bend. Contract biceps at the top HARD for 2 seconds. Slowly lower back down.

TRISET. Pully Front Raises / DB Side Raises / Rear Delt DB Fly: 6 sets of 12-15 reps – 60 seconds rest.

*Attach a straight bar to the bottom pully. Front raise, 2 second contraction. Slow negative. Go to the DBs, bend slightly, bring them up and slightly in front, tilting hands down at top, lower them slowly to the middle of the quads. DB flyes, sit down and bend all the way over. Contract the rear delts hard as possible for 2 seconds. Light weight will be used. This tri set absolutely kills me.

THURSDAY. LIGHT LEGS.

Today we will be focusing on intensity and contractions, not much stretching.

15min walking incline @ 3MPH.

WARMUP: SUPER. Sissy Squats / Lying Ham Curls – 5 sets of 15 reps - 45 seconds rest.

LEG PRESS: DROPSET. 1 sets of 20reps – 1 sets of 8 reps – 1sets of 6 reps – REPEAT

*Example: 2 rounds total. 2 plates 20reps, 4 plates 8 reps, 5 plates 6 reps.. No rest between adding weight. Rest 90 seconds after all is completed then repeat again.

STIFF LEG DEADLIFT: 4 sets of 15 reps – 2 sets of 12 reps – 60 seconds rest.

*The first 3 sets of 15 should be challenging. 3 SECOND NEGATIVE. You should fail by the fourth set. The last 2 sets go up in weight, pump out the last 2 sets of 12 reps. On the last 2 sets if you fail, rest 10 second and get the other repetitions. Repeat until finished.

SUPERSET. QUAD EXTENSIONS / SEATED HAM CURLS – 4 Sets of 12-15 reps – 45 seconds rest.

*On the extensions: Let the negative be slow but do not let it hit the bottom stopper. Constant tension is key here. Hold for 1 second at the top and contract as hard as possible. On the hamstring curls: Let it stretch the hams at the very top for 2 seconds, then contract as hard as possible for 2 seconds. Make sure you're stretched and hydrated! These will cause severe cramps if not!

BB FRONT SQUATS – 4 sets of 12-15 reps. 30 seconds rest.

*You will fail. Example: 135lbs on the bar. Put a bench longways between your legs. Put your feet just on the outside of the bench. Come down slowly, and explode up flexing the quads at the top for 2 seconds. 30 seconds rest between sets.

SUPERSET. LYING ISO HAM CURLS / STATIC STIFF LEG HOLDS – 5 Sets of 20reps – 60 seconds rest.

*Ham curls: Let the negative be very slow. Prop yourself up on your elbows as well making an angle. Contract at the top for 1 second. Static stiff leg holds – example: Use 225 on the bar, lower it down slowly and hold the stretch until failure. Use straps to make sure grip strength isnt a problem.

FRIDAY. CHEST/BACK/ARM/SHOULDERS.

WARMUP: Do all the warmups that chest/back required to start the day.

BB Flat Bench: 2 sets of 10. 2 sets of 15. 2 sets of 6 – 90 seconds rest between.

*Example: 135x10 – 155x10 – 185x15 – 185x15 – 275x6 – 275x3-4 / The last 2 sets should be a weight taxing enough to cause failure on the very last set.

Incline Cable Flyes: 6 sets of seconds rest.

• take a bench, angle it at a high incline. Be sure to use a weight that challenges you for all of the sets. Example: I'll use notch 3. Get 12, 11, 10, 9, 9, 8, 8. Keep the weight the same, easy enough to hit 12 at first, but hard enough to only be able to get 8 the last set.

Cable Rows: 1 set of 16. 6 sets of 8 reps – 60 seconds rest.

*The goal here is to warmup and contract hard. Slower negative and let it pull the shoulders forward. Then come back with a hard contraction of the lats then traps. Always hit 8. If you hit 7, rest for 10 seconds, and then get the last rep in.

Lat Pulldowns: 3 sets of 12 reps – 1 set of 25 reps – 45 seconds rest.

*The goal here is to stretch. Put the seat all the way down, each rep contract the bar hard to the clavicle, then slowly let the bar come up to where it feels like your lats are tearing. Pause for 1 mississippi.

DB Shoulder Press: 1 set of 20 reps – 1 set of 15 reps – 3 sets of 8-10 reps – 60 second rest between.

*The negative is important here. I want a steady negative, just enough to stop momentum. Bring DB to ear level and then continue to press about 90% of the way up, keeping constant tension. The last 3 sets of 8-10 should bring failure. I would go as heavy as possible on these. Failure is good!

SUPERSET. Bi Rope Curl / TriWide Grip Pushdown: 6 sets of 12-15 reps – 60 seconds rest.

*Let arms come halfway down on the rope curls very slowly, then contract hard at the top for 2 seconds. It should kill. Triceps, use a wider grip and really let the bar come back up to your nose creating tension and stretch. At the bottom contract the triceps hard for 2 seconds. You should fail the last set or two.

TRISET. Pully Front Raises / DB Side Raises / Rear Delt DB Fly: 6 sets of 12-15 reps – 60 seconds rest.

*Attach a straight bar to the bottom pully. Front raise, 2 second contraction. Slow negative. Go to the DBs, bend slightly, bring them up and slightly in front, tilting hands down at top, lower them slowly to the middle of the quads. DB flyes, sit down and bend all the way over. Contract the rear delts hard as possible for 2 seconds. Light weight will be used. This tri set absolutely kills me.

SUPERSET. Tri Overhead Extension / Bi Hammer Curl: 4 sets of 15-20 reps – 60 seconds rest.

*Attach a rope to the top pulley. Let the rope pull back hard to fully stretch the tricep, then angle up and outward for a 2 second contraction of the tricep. Hammer curls. Let arms come all the way down, keep a slight bend. Contract biceps at the top HARD for 2 seconds. Slowly lower back down.

SUNDAY. LEGS.

15min walking incline @ 3MPH.

WARMUP: SUPER. Sissy Squats / Lying Ham Curls – 5 sets of 15 reps - 45 seconds rest.

SUPERSET. Quad Extension / Seated Ham curls – 4 Sets of 12-15 reps – 45 seconds rest.

*On the extensions: Let the negative be slow but do not let it hit the bottom stopper. Constant tension is key here. Hold for 1 second at the top and contract as hard as possible. On the hamstring curls: Let it stretch the hams at the very top for 2 seconds, then contract as hard as possible for 2 seconds. Make sure you're stretched and hydrated! These will cause severe cramps if not!

Leg Press: 2 sets warmup – 2 sets of 20 – 2 sets of 6-8 – 2 sets of 4-6 – 60 seconds rest.

*The key here is to do 2 light sets. Then 2 medium sets of 20. Then, you're warm as you need to bed. Load up a heavy weight. Something that you know will challenge you. Do 2 sets of 6-8 reps. You should ALMOST fail the lastset of 6-8. Go up again, maybe 25lbs.. Then quickly perform the set of 4-6. A partner is great here to help you get those last. If you fail at 4, rest for 10, and get the last 2!

Stiff Leg Deadlift: 4 sets of 15 reps – 2 sets of 12 reps – 60 seconds rest.

*The first 3 sets of 15 should be challenging. 3 SECOND NEGATIVE. You should fail by the fourth set. The last 2 sets go up in weight, pump out the last 2 sets of 12 reps. On the last 2 sets if you fail, rest 10 second and get the other repetitions. Repeat until finished.

BB Lunges: 6 rounds of lunging until failure – 90 seconds rest between sets.

*For example. I would load up 95lbs total weight. Lunge until absolute failure. Not it's getting hard and stop.... I mean failure where the bar falls off of your back. Rest for 90 seconds then repeat.

SUPERSET. Lying ISO Ham Curls / Stiff Leg Static Holds– 5 Sets of 20reps – 60 seconds rest.

*Ham curls: Let the negative be very slow. Prop yourself up on your elbows as well making an angle. Contract at the top for 1 second. Static stiff leg holds – example: Use 225 on the bar, lower it down slowly and hold the stretch until failure. Use straps to make sure grip strength isnt a problem.

BB FRONT SQUATS – 4 sets of failure. 90 seconds rest.

*If youre around 315x10 – Load 185 on the bar. If youre around 385x10 – Load 225. If youre around 225x10 – Load 135.

Each rep be sure to come down ass to grass, and explode up. No negative, nothing fancy. Grind them out. Don't stop until the weght falls off of your back.

Cops love mug shots. @Greg