Notes WEEK ONE - Fucked From The Start
Triceps 1st set 2nd set 3rd set 4th set
Rope Extensions: 2 Sets / Rest Pause to 100 reps (Pick a weight you can get around 30 reps on
- -
the initial attempt)
Incline Skull Crush W/ Seated French Press (Partial at bottom): 3 Sets / 20 Reps (Weight should
- -
make you fail around 20…don’t just stop)
Cable French Press W/ Overhead Rope Extension (Pronate Wrists): 3 Sets / 20 Reps (Weight
- - -
should make you fail around 20…don’t just stop)
Close Grip Bench (SLOW): 3 Sets / FAILURE (Pick a Weight you can get 20 reps with but you
x x x
ARMS won’t)
Biceps 1st set 2nd set 3rd set 4th set
Straight Bar Cable Curls: 2 Sets / Rest Pause to 100 reps (Pick a weight you can get around 30
- -
reps on the initial attempt)
Reverse Preacher Curl (Close Grip) W/ Drag Curl (Wide Grip): 3 Sets / 20 Reps (Weight should
- - -
make you fail around 20…don’t just stop)
Reverse EZ Bar Cable Curls W/ Reglar EZ Bar Cable Curls: 3 Sets / 20 Reps (Weight should
- - -
make you fail around 20…don’t just stop)
Incline Curls (SLOW): 3 Sets / FAILURE (Pick a Weight you can get 20 reps with but you won’t) x x x
Shoulders 1st set 2nd set 3rd set 4th set
BUS DRIVERS: 2 Sets / Rest Pause to 100 reps “slightly below eye level” - -
Machine Side Laterals: 2 Sets / 20 Partials at the top - 20 Full Reps - 20 Partials at the bottom -
- -
60 Second hold “no rest in between”
Rear Delt Cable Flys: 2 Sets Each (Shoulder Level, High McDonald’s, High 45 Degree angle
- -
down) / 20 Reps
SHOULDERS
Smith Press REST PAUSE: 3 Sets / Shoot For 20 Reps on your initial push for each set “keep
- - -
elbows tucked in”
Straight Bar Cable Front Raise: 3 Sets (Each Set you Drop The Weight 2x so 3 total is one set) /
- - -
10 Reps with 4 count negative
Machine Rear Delt SS Seated Dumbbell Side Lateral: 3 Sets / 20 Reps Each - - -
Machine Rear Delt SS Seated Dumbbell Side Lateral: 3 Sets / 20 Reps Each - - -
Back 1st set 2nd set 3rd set 4th set
CHEST SUPPORTED T-BAR ROW or REGULAR T BAR ROWS: 2 Sets / 100 Reps “Rest pause - pick
- -
a weight you can do for 30 on your first attempt”
V-BAR PULL DOWNS: 4 Sets / 15 Reps “Lean forward during the negative (to enhance the
- - -
stretch) Lean back during the contraction”
DOUBLE HANDLE BENT OVER SEATED CABLE ROWS: 3 Sets / 20 Reps “Stay leaned forward -
- - -
BACK tuck elbows in on the negative”
SEATED CABLE MID TRAP SHRUG: 3 Sets / 15 Slow Reps “Slight hold at the top” - - -
DYNAMIC SEATED CABLE ROW: 3 Sets / 20 Reps “Keep low back tight and exaggerate the
- - -
extension and flexion of your upper back”
LYING DUMBBELL ROW SS SEATED SHRUG: 3 Sets / 20 Reps Each “Take whatever grip you feel
- - -
the most connection”
HYPEREXTENSIONS: 3 Sets / 20 Reps “EXAAAGERRRATIIION … EXXAGERRAAAAATION” - - -
Chest 1st set 2nd set 3rd set 4th set
HIGH CABLE FLY: 1 Set / 100 Reps (Rest Pause - Shoot for 30 on the first push) -
LOW CABLE FLY: 1 Set / 100 Reps (Rest Pause - Shoot for 30 on the first push) -
SMITH MACHINE SLIGHT INCLINE PRESS "4 count negative & explosive positive, drop the
weight, 4 count negative & explosive positive then rep it out fast: 3 Sets / Pick a weight you - - -
can do for 10 controlled slow reps
CHEST + ABS
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MACHINE CHEST FLY PARTIAL REP AT TOP + FULL RANGE OF MOTION + DECLINE: 3 Sets / (20,
CHEST + ABS - - x
20, Failure)
DECLINE BENCH + DECLINE FLY PARTIALS AT THE BOTTOM + PUSHUPS: 3 Sets / (20, 20,
Failure) "Make sure you really arch that back during the pushups, should feel like a decline - - x
movement"
Dumbbell Push-ups w/ twist “Arch your back to mimic decline”: Failure x x x
Abs 1st set 2nd set 3rd set 4th set
TRX (rope handles) ABS: 2 Sets / 50 Reps "Try not to rest much but good luck with that" - -
Giant Set #1 - Quads (3 Rounds/Sets) 1st set 2nd set 3rd set 4th set 5th set 6th set
LEG EXTENSIONS: 6 Sets / (50, 60, 70, 80, 90, 100) - - - - - -
LEG PRESS 3 SECOND PAUSE AT BOTTOM “Heels in toes out - feet nice and low - lift toes” : 3
- - -
Sets / 20 Reps
LEG PRESS FEET WIDE "Don't lockout" : 3 Sets / 20 Reps - - -
LEGS
SUMO DEADS: 4 Sets / (10, 8, 20, 20) - - - -
LYING LEG CURL “Toes pointed away + Lifted off pad” : 4 Sets / 20 Reps - - - -
WALKING LUNGES "Holding 1 Dumbbell" : 3 Sets / 20 Steps Per Leg - - -
3 WAY SEATED CALF “Toes straight, turned out, turned in” : 4 Sets / 20 Reps Each - - - -
ANTERIOR TIB ON LYING LEG SS PLATE CALF RAISES: 3 Sets / (Failure, 30 Reps) - - -
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