Pull A

● back/hamstrings: barbell deadlift — 5 sets of 5 reps

● Back: pullups or lat pulldowns — 3 sets of 10–12 reps
● Back: T-bar rows or seated cable rows — 3 sets of 10–12 reps
● Rear deltoids/traps: face pulls — 4 sets of 12–15 reps
● Biceps: hammer curls — 4 sets of 10-12 reps supersetted with
dumbbell shrugs 4 sets of 10–12 reps
● Biceps: standing cable curls — 4 sets of 10–12 reps

Push A
● Chest: flat barbell bench press — 5 set of 5 reps
● Shoulders: seated dumbbell press — 3 sets of 6–8 reps
● Chest: incline dumbbell bench press — 3 sets of 10–12 reps
● Triceps/shoulders: triceps pushdowns — 4 sets of 10–12 reps
supersetted with lateral raises — 4 sets of 10–12 reps
● Chest: cable crossovers — 4 sets of 10–12 reps

Legs 01
● Legs: barbell back squats — 5 sets of 5 reps
● Hamstrings: Romanian dumbbell deadlifts — 3 sets of 6–8 reps
● Legs: leg press — 3 sets of 8–10 reps
● Hamstrings: lying leg curls — 4 sets of 10–12 reps
● Calves: seated calf raises — 4 sets of 12–15 reps
● Abs: decline crunches — 4 sets of 12–15 reps
Pull B
● Back: bent-over barbell rows — 3 sets of 6–8 reps
● Back: pull-ups (weighted if needed) — 3 sets of 8–10 reps
● Back: one-arm rows — 3 sets of 8–10 reps
● Lower back: hyperextensions — 4 sets of 10–12 reps supersetted
with machine preacher curls — 4 sets of 10–12 reps
● Traps: barbell shrugs — 4 sets of 10–12 reps
● Biceps: standing dumbbell curls — 4 sets of 10–12 reps

Push B
● Shoulders: overhead press — 5 sets of 5 reps
● Chest: dumbbell bench press (incline or flat) — 3 sets of 8–10 reps
● Chest/triceps: dips (weighted if needed) — 4 sets of 10–12 reps
● Shoulders: single-arm cable lateral raises — 4 sets of 10–12 reps
● Chest: machine fly — 4 sets of 10–12 reps
● Triceps: overhead extensions with rope — 4 sets of 10–12 reps

Legs B
● Legs: barbell front squats — 5 sets of 5 reps
● Hamstrings: glute ham raises — 3 sets of 8–10 reps
● Legs: walking dumbbell lunges — 3 sets of 10–12 reps per leg
● Quadriceps: seated leg extensions — 4 sets of 10–12 reps
supersetted with standing calf raises — 4 sets of 12–15 reps
● Abs: hanging leg raises — 4 sets of 12–15 reps

Rope Extensions SS Rope Curls

4 Sets / 20 Reps

Rope Extensions: "I would start off by keeping your elbows slightly in front of you and tucking
them into your stomach. You want to feel like you're flexing the weight towards you and not just
throwing it down to the ground."

Rope Curls: "Also tuck your elbows into your stomach and really exaggerate the rotation of those
wrists and you contract up."

EZ Bar Skull Crushers SS EZ Bar Wide Grip Drags

4 Sets / 20 Reps

EZ Bar Skull Crushers: "Make sure you adjust the angle of your elbow, best case is you're able to
point them at least 45 degrees to change the top of the contraction from a place you can rest to
the hardest F'n part."

EZ Bar Wide Grip Drags: "The slower you can go the better, I find that not only will it instanlty
make 20 reps feel like a bad idea but also help you maintain good form (because your traps will
try to screw these up)."

Dumbbell French Press SS Hammer Curls

4 Sets / 20 Reps

Dumbbell French Press: "Make sure you're not locking out and to activate the triceps even more
imagine like you're trying to bring that DB parrellel to the floor at the top (you're not going to but
that little bit of shift in the weight will engage the triceps even more on each rep)."

Hammer Curls: "Tuck your elbows into your stomach and lean slightly forward, this will keep your
shoulders out of it and make it more difficult for you to rest at the top."

Incline Curls SS Tricep Pushups

4 Sets / (20 Reps / Failure)

Incline Curls: "Try lowing the bench down one more notch than you would normally do, it will fill
weird at first but that arm will naturally fall back and you're able to more easily keep it there and
focus the curl on the long head."

Tricep Pushups: "You should be trying to actively lean more forward or dip your shoulders down
as you go into the negative and as you contract up leave those hips down and lean back to put
more pressure on those triceps."

Rope Extensions SS Rope Curls

4 Sets / 20 Reps
Rope Extensions: "I would start off by keeping your elbows slightly in front of you and tucking
them into your stomach. You want to feel like you're flexing the weight towards you and not just
throwing it down to the ground."

Rope Curls: "Also tuck your elbows into your stomach and really exaggerate the rotation of those
wrists and you contract up."

EZ Bar Skull Crushers SS EZ Bar Wide Grip Drags

4 Sets / 20 Reps

EZ Bar Skull Crushers: "Make sure you adjust the angle of your elbow, best case is you're able to
point them at least 45 degrees to change the top of the contraction from a place you can rest to
the hardest F'n part."

EZ Bar Wide Grip Drags: "The slower you can go the better, I find that not only will it instanlty
make 20 reps feel like a bad idea but also help you maintain good form (because your traps will
try to screw these up)."

Dumbbell French Press SS Hammer Curls

4 Sets / 20 Reps

Dumbbell French Press: "Make sure you're not locking out and to activate the triceps even more
imagine like you're trying to bring that DB parrellel to the floor at the top (you're not going to but
that little bit of shift in the weight will engage the triceps even more on each rep)."

Hammer Curls: "Tuck your elbows into your stomach and lean slightly forward, this will keep your
shoulders out of it and make it more difficult for you to rest at the top."

Incline Curls SS Tricep Pushups

4 Sets / (20 Reps / Failure)

Incline Curls: "Try lowing the bench down one more notch than you would normally do, it will fill
weird at first but that arm will naturally fall back and you're able to more easily keep it there and
focus the curl on the long head."

Tricep Pushups: "You should be trying to actively lean more forward or dip your shoulders down
as you go into the negative and as you contract up leave those hips down and lean back to put
more pressure on those triceps."

Rope Extensions SS Rope Curls

4 Sets / 20 Reps

Rope Extensions: "I would start off by keeping your elbows slightly in front of you and tucking
them into your stomach. You want to feel like you're flexing the weight towards you and not just
throwing it down to the ground."
Rope Curls: "Also tuck your elbows into your stomach and really exaggerate the rotation of those
wrists and you contract up."

EZ Bar Skull Crushers SS EZ Bar Wide Grip Drags

4 Sets / 20 Reps

EZ Bar Skull Crushers: "Make sure you adjust the angle of your elbow, best case is you're able to
point them at least 45 degrees to change the top of the contraction from a place you can rest to
the hardest F'n part."

EZ Bar Wide Grip Drags: "The slower you can go the better, I find that not only will it instanlty
make 20 reps feel like a bad idea but also help you maintain good form (because your traps will
try to screw these up)."

Dumbbell French Press SS Hammer Curls

4 Sets / 20 Reps

Dumbbell French Press: "Make sure you're not locking out and to activate the triceps even more
imagine like you're trying to bring that DB parrellel to the floor at the top (you're not going to but
that little bit of shift in the weight will engage the triceps even more on each rep)."

Hammer Curls: "Tuck your elbows into your stomach and lean slightly forward, this will keep your
shoulders out of it and make it more difficult for you to rest at the top."

Incline Curls SS Tricep Pushups

4 Sets / (20 Reps / Failure)

Incline Curls: "Try lowing the bench down one more notch than you would normally do, it will fill
weird at first but that arm will naturally fall back and you're able to more easily keep it there and
focus the curl on the long head."

Tricep Pushups: "You should be trying to actively lean more forward or dip your shoulders down
as you go into the negative and as you contract up leave those hips down and lean back to put
more pressure on those triceps."

Rope Extensions SS Rope Curls

4 Sets / 20 Reps

Rope Extensions: "I would start off by keeping your elbows slightly in front of you and tucking
them into your stomach. You want to feel like you're flexing the weight towards you and not just
throwing it down to the ground."

Rope Curls: "Also tuck your elbows into your stomach and really exaggerate the rotation of those
wrists and you contract up."
EZ Bar Skull Crushers SS EZ Bar Wide Grip Drags
4 Sets / 20 Reps

EZ Bar Skull Crushers: "Make sure you adjust the angle of your elbow, best case is you're able to
point them at least 45 degrees to change the top of the contraction from a place you can rest to
the hardest F'n part."

EZ Bar Wide Grip Drags: "The slower you can go the better, I find that not only will it instanlty
make 20 reps feel like a bad idea but also help you maintain good form (because your traps will
try to screw these up)."

Dumbbell French Press SS Hammer Curls

4 Sets / 20 Reps

Dumbbell French Press: "Make sure you're not locking out and to activate the triceps even more
imagine like you're trying to bring that DB parrellel to the floor at the top (you're not going to but
that little bit of shift in the weight will engage the triceps even more on each rep)."

Hammer Curls: "Tuck your elbows into your stomach and lean slightly forward, this will keep your
shoulders out of it and make it more difficult for you to rest at the top."

Incline Curls SS Tricep Pushups

4 Sets / (20 Reps / Failure)

Incline Curls: "Try lowing the bench down one more notch than you would normally do, it will fill
weird at first but that arm will naturally fall back and you're able to more easily keep it there and
focus the curl on the long head."

Tricep Pushups: "You should be trying to actively lean more forward or dip your shoulders down
as you go into the negative and as you contract up leave those hips down and lean back to put
more pressure on those triceps."

Rope Extensions SS Rope Curls

4 Sets / 20 Reps

Rope Extensions: "I would start off by keeping your elbows slightly in front of you and tucking
them into your stomach. You want to feel like you're flexing the weight towards you and not just
throwing it down to the ground."

Rope Curls: "Also tuck your elbows into your stomach and really exaggerate the rotation of those
wrists and you contract up."

EZ Bar Skull Crushers SS EZ Bar Wide Grip Drags

4 Sets / 20 Reps
EZ Bar Skull Crushers: "Make sure you adjust the angle of your elbow, best case is you're able to
point them at least 45 degrees to change the top of the contraction from a place you can rest to
the hardest F'n part."

EZ Bar Wide Grip Drags: "The slower you can go the better, I find that not only will it instanlty
make 20 reps feel like a bad idea but also help you maintain good form (because your traps will
try to screw these up)."

Dumbbell French Press SS Hammer Curls

4 Sets / 20 Reps

Dumbbell French Press: "Make sure you're not locking out and to activate the triceps even more
imagine like you're trying to bring that DB parrellel to the floor at the top (you're not going to but
that little bit of shift in the weight will engage the triceps even more on each rep)."

Hammer Curls: "Tuck your elbows into your stomach and lean slightly forward, this will keep your
shoulders out of it and make it more difficult for you to rest at the top."

Incline Curls SS Tricep Pushups

4 Sets / (20 Reps / Failure)

Incline Curls: "Try lowing the bench down one more notch than you would normally do, it will fill
weird at first but that arm will naturally fall back and you're able to more easily keep it there and
focus the curl on the long head."

Tricep Pushups: "You should be trying to actively lean more forward or dip your shoulders down
as you go into the negative and as you contract up leave those hips down and lean back to put
more pressure on those triceps."

Rope Extensions SS Rope Curls

4 Sets / 20 Reps

Rope Extensions: "I would start off by keeping your elbows slightly in front of you and tucking
them into your stomach. You want to feel like you're flexing the weight towards you and not just
throwing it down to the ground."

Rope Curls: "Also tuck your elbows into your stomach and really exaggerate the rotation of those
wrists and you contract up."

EZ Bar Skull Crushers SS EZ Bar Wide Grip Drags

4 Sets / 20 Reps
EZ Bar Skull Crushers: "Make sure you adjust the angle of your elbow, best case is you're able to
point them at least 45 degrees to change the top of the contraction from a place you can rest to
the hardest F'n part."

EZ Bar Wide Grip Drags: "The slower you can go the better, I find that not only will it instanlty
make 20 reps feel like a bad idea but also help you maintain good form (because your traps will
try to screw these up)."

Dumbbell French Press SS Hammer Curls

4 Sets / 20 Reps

Dumbbell French Press: "Make sure you're not locking out and to activate the triceps even more
imagine like you're trying to bring that DB parrellel to the floor at the top (you're not going to but
that little bit of shift in the weight will engage the triceps even more on each rep)."

Hammer Curls: "Tuck your elbows into your stomach and lean slightly forward, this will keep your
shoulders out of it and make it more difficult for you to rest at the top."

Incline Curls SS Tricep Pushups

4 Sets / (20 Reps / Failure)

Incline Curls: "Try lowing the bench down one more notch than you would normally do, it will fill
weird at first but that arm will naturally fall back and you're able to more easily keep it there and
focus the curl on the long head."

Tricep Pushups: "You should be trying to actively lean more forward or dip your shoulders down
as you go into the negative and as you contract up leave those hips down and lean back to put
more pressure on those triceps."

Rope Extensions SS Rope Curls

4 Sets / 20 Reps

Rope Extensions: "I would start off by keeping your elbows slightly in front of you and tucking
them into your stomach. You want to feel like you're flexing the weight towards you and not just
throwing it down to the ground."

Rope Curls: "Also tuck your elbows into your stomach and really exaggerate the rotation of those
wrists and you contract up."

EZ Bar Skull Crushers SS EZ Bar Wide Grip Drags

4 Sets / 20 Reps

EZ Bar Skull Crushers: "Make sure you adjust the angle of your elbow, best case is you're able to
point them at least 45 degrees to change the top of the contraction from a place you can rest to
the hardest F'n part."
 EZ Bar Wide Grip Drags: "The slower you can go the better, I find that not only will it instanlty
make 20 reps feel like a bad idea but also help you maintain good form (because your traps will
try to screw these up)."

Dumbbell French Press SS Hammer Curls

4 Sets / 20 Reps

Dumbbell French Press: "Make sure you're not locking out and to activate the triceps even more
imagine like you're trying to bring that DB parrellel to the floor at the top (you're not going to but
that little bit of shift in the weight will engage the triceps even more on each rep)."

Hammer Curls: "Tuck your elbows into your stomach and lean slightly forward, this will keep your
shoulders out of it and make it more difficult for you to rest at the top."

Incline Curls SS Tricep Pushups

4 Sets / (20 Reps / Failure)

Incline Curls: "Try lowing the bench down one more notch than you would normally do, it will fill
weird at first but that arm will naturally fall back and you're able to more easily keep it there and
focus the curl on the long head."

Tricep Pushups: "You should be trying to actively lean more forward or dip your shoulders down
as you go into the negative and as you contract up leave those hips down and lean back to put

Rope Extensions SS Rope Curls

4 Sets / 20 Reps

Rope Extensions: "I would start off by keeping your elbows slightly in front of you and tucking
them into your stomach. You want to feel like you're flexing the weight towards you and not just
throwing it down to the ground."

Rope Curls: "Also tuck your elbows into your stomach and really exaggerate the rotation of those
wrists and you contract up."

EZ Bar Skull Crushers SS EZ Bar Wide Grip Drags

4 Sets / 20 Reps

EZ Bar Skull Crushers: "Make sure you adjust the angle of your elbow, best case is you're able to
point them at least 45 degrees to change the top of the contraction from a place you can rest to
the hardest F'n part."

EZ Bar Wide Grip Drags: "The slower you can go the better, I find that not only will it instanlty
make 20 reps feel like a bad idea but also help you maintain good form (because your traps will
try to screw these up)."

Dumbbell French Press SS Hammer Curls

4 Sets / 20 Reps
Dumbbell French Press: "Make sure you're not locking out and to activate the triceps even more
imagine like you're trying to bring that DB parrellel to the floor at the top (you're not going to but
that little bit of shift in the weight will engage the triceps even more on each rep)."

Hammer Curls: "Tuck your elbows into your stomach and lean slightly forward, this will keep your
shoulders out of it and make it more difficult for you to rest at the top."

Incline Curls SS Tricep Pushups

4 Sets / (20 Reps / Failure)

Incline Curls: "Try lowing the bench down one more notch than you would normally do, it will fill
weird at first but that arm will naturally fall back and you're able to more easily keep it there and
focus the curl on the long head."

Tricep Pushups: "You should be trying to actively lean more forward or dip your shoulders down
as you go into the negative and as you contract up leave those hips down and lean back to put
more pressure on those triceps."