Week 5 and 6 of the Pain and Gain Series. We've tried to hit every single muscle group in every way possible to keep those muscles shocked. This is a Pyramid style, 1 muscle group per day routine recommended for advanced lifters with fast recovery. Custom Exercise Descriptions: Pec Dec: This is the machine shoulder fly where your arms form an L, fists pointed at the ceiling. Free Motion Incline: Free Motion Chest Press Machine. Push the cables up toward the center of your face to get the incline effect. Alternatives would be just a machine incline. Weighted Push Ups: Use a partner to place a mat on your back and your desired iron plate weight. Alternatives would be normal pushups. Back Extensions: Unweighted back extension machine. Lock your legs in and hold your desired weight plate in your hand. Lean forward and extend up. Single Arm Cable Fly: Bent over one arm cable fly. Alternatives would be one arm reverse wood chopper. Dumbell One Leg Lunge: Hold a dumbell in each hand, place one leg up on a bench or stool, lunge forward with the other leg. Free Motion Calf: Free Motion Calf Machine. Alternatives would be normal calf machine or standing calf raises. Free Motion Hamstring: Free Motion Hamstring Machine. Alternatives would be any cable hamstring machine or lying hamstring machine. Leg Press Burnout: Use enough weight to be able to hit the leg press for at least 20 reps, but keep going until muscle exhaustion. Arnold's: Using the barbell, place 4 plates on each side. Use 2.5lb, 5lb, or 10lb plates. Start by curling for 14 reps, take of 1 plate from each side and immediately curl 12 more reps, take another plate off and immediately curl 10, repeat until only the bar. For the next set, remove 1 plate so there are only 3 plates to start. This time start with 16 reps and work your way down. Repeat this process until all that's left is the bar. On your last set curl the bar 25 times. Dumbell Shoulder Fly: Standing dumbell shoulder flyes. I didn't see this one in the database but pretty self explanatory.