A.MAX-EFFORT LIFT - Work up to a max set of 3-5 reps. - regular barbell bench press
B.SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps. - Flat dumbbell bench press
C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps. - Bent-over dumbbell or barbell rows
D. REAR DELT/UPPER BACK - Perform 2-3 sets of 12-15 reps. - Seated dumbbell "power cleans"
E. WEIGHTED ABDOMINAL EXERCISE - 3-4 sets of 8-15 reps. - Hanging leg raises
Day 3 - +++++ LOWER BODY - +++++
A. MAX-EFFORT LIFT - Work up to a max set of 5 reps. - Deadlift
B. UNILATERAL MOVEMENT - Perform 3-4 sets of 8-15 reps. - Single leg squats, back leg elevated
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3-4 sets of 6-10 reps. - Leg curls
D. GRIP TRAINING - Perform 3 sets of timed sets. - Thick bar or heavy dumbbell holds
Day 5 - ++++++ REPETITION UPPER BODY - ++++++
A.REPETITION LIFT - Work up to 3 sets of max reps, rest 60 seconds between sets. - Barbell bench press (max reps on 95lbs., 135lbs., 185lbs. or 225lbs.)
B. SUPPLEMENTAL LIFT (triceps) - Perform 3-4 sets of 5-10 reps. - Dumbbell floor presses
C. VERTICAL PULLING - Perform 4 sets of 8-12 reps. - Pull-ups
D. MEDIAL DELT or TRAP EXERCISE - Perform 3 sets of 10-15 reps. - Dumbbell shoulder press
E. ELBOW FLEXION EXERCISE - Perform 3 sets of 8-10 reps. - Alternate dumbbell curls
F. ABDOMINAL CIRCUIT TRAINING - Just pick a variety of ab exercises and perform them in circuit fashion with no rest between exercises.
Day 6 - +++++ LOWER BODY - +++++
A. MAX-EFFORT LIFT - Work up to a max set of 5 reps. - Deadlift
B. UNILATERAL MOVEMENT - Perform 3-4 sets of 8-15 reps. - Single leg squats, back leg elevated
C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3-4 sets of 6-10 reps. - Leg curls
D. GRIP TRAINING - Perform 3 sets of timed sets. - Thick bar or heavy dumbbell holds
＼(*｀Д´)/
