Push Day 1: 1. Barbell Press (Incline or flat) a. 2 heavy sets 5-8 reps, one back off set aim for 10-12 reps 2. Alternated dumbbell shoulder press a. 3 working sets higher volume, 10-12 reps 3. Any form of chest flies super set with triceps extensions a. 3 sets 10-12 reps for flies b. 4 sets 7-10 reps for extensions 4. Lateral raises a. 4 sets of 10-12 reps keep rest time under 1 minute 5. Dips (try and stay upright keep tension on triceps over chest) a. 3 sets to failure Pull Day 1: 1. Pull Downs a. 2 warm up sets, then 3 working sets 8-10, drop set last set 2. Bent over rows a. 2 warm up sets, 2 heavy sets of 6-8 reps, one back off set 10-12 rep 3. Slight Incline seated dumbbell curls a. 4 working sets 10-12 reps 4. Pull Ups a. 3 sets to failure 5. EZ bar curls a. 2 sets 8-10 reps then 2 sets of 40 seconds sets Legs Day 1: 1. Lunges a. 3 warm up sets, 3 working sets weighted 12-15 steps each leg 2. RDL's or Deadlift a. 2 warm up sets, 3 working sets 10-12 reps, 6-8 reps if deadlift 3. Hips Thrusts or glute kick backs a. 3 working sets 10-12 reps 4. Seated calf raises *superset last 4 sets a. 6 sets of 10-12 reps 5. Hamstring curls a. 2 sets 8-10 reps then 2 sets of 40 second sets Push Day 2: 1. Close Grip Flat Bench Press a. 3 working sets of 8-10 reps 2. Standing Barbell Press a. 3 working sets of 10-12 reps 3. Pec Deck Flies a. 1 set 8-10 reps then 2 sets of 40 second sets 4. Overhead Triceps Movement a. 3 sets of 10-12 reps 5. Lateral Raises super set with some form of push ups a. 4 sets of 10-12 reps for LR b. 3 sets to failure for push ups Pull Day 2: 1.Pull Ups a. 3 sets to get blood moving (while warming up with rack pulls) 2. Rack Pulls a. 3 warm up sets, 2 working sets 8-10 reps 3. Hammer Curls a. 3 sets of 10-12 reps 4. Reverse Grip Row OR Pull Down a. 3 sets 10-12 reps 5. Cable Curls a. 3 sets 10-12 reps 6. Cable Rows a. 2 drop sets total of 20 reps each 7. Dumbbell Curls Run the rack to failure Leg Day 2: 1. Squats a. 3 warm up sets, 3 sets 8-10 reps, 1 set 4-6 reps 2. Leg Press (superset calves) a. 2 sets 40 second sets for leg press b. 2 sets calf raises to failure 3. Hip Adductors a. 4 sets 10-12 reps 4. Standing Calf Raises a. 4 sets 10-12 reps then bounce reps to failure 5. Quad Extensions a. 2 sets 10-12 reps then 2 sets triple drop set