CHEST/TRIS CHEST/TRISBench 5x10 65% Bench 5x8 70%Incline Bench 3x10,8,6 Incline Bench 4x10Reverse Grip Bench 4x10 Dips 3xFailureV-Bar Press 4x15 Rope Extension 4x15Skull Crusher 4x15 Straight Bar Press 4x15

BACK/BIS BACK/BISDeadlifts 5x10 65% Deadlifts 5x8 70%Rev. Grip Pulldown 50 Wide Grip Pulldown 4x15One Arm DB Row 3x6,6,20 T-Bar Row Pyramid until Failure of 10 rep setWide Grip Row 3x10,8,6 Preacher Curl 4x15Barbell Curl 4x15 Incline Seated DB Curl 4x15Incline Seated DB Curl 4x15

SHOULDERS SHOULDERSOHP 5x10 65% OHP 5x8 70%Arnold Press 3x15,12,10 Front/Lat/Rear 3x20Lateral Raise 3x15 Shrug 3x10Cable Rear Delt Flye 3x15,12,10

LEGS LEGSSquats 5x10 65% Squats 5x8 70%Walking Lunges 2x15/leg Leg Press Pyramid to 5Leg Extensions 3x15,12,10 Leg Extensions 3x15,12,10SLDL 3x10,8,6 Split Squats 3x12/legCalf Raises 3x20 SLDL 4x10

Calf Raises 4x2065, 70, 75, 8070, 75, 80, 8575, 80, 85, 9080, 85, 90, 95

CHEST/TRIS CHEST/TRISBench 5x5 75% Bench 5x8Incline Bench 3x10,8,6 Incline Ben4x10Reverse Grip Bench 4x10 Dips 3xFailureV-Bar Press 4x15 Rope Exten4x15Skull Crusher 4x15 Straight Ba4x15

BACK/BIS BACK/BISDeadlifts 5x5 75% Deadlifts 5x8Rev. Grip Pulldown 50 Wide Grip 4x15

Pyramid until Failure of 10 rep set One Arm DB Row 3x6,6,20 T-Bar Row Pyramid until Failure of 10 rep setWide Grip Row 3x10,8,6 Preacher C4x15Barbell Curl 4x15 Incline Sea4x15Incline Seated DB Curl 4x15

SHOULDERS SHOULDERSOHP 5x5 75% OHP 5x8Arnold Press 3x15,12,10 Front/Lat/ 3x20Lateral Raise 3x15 Shrug 3x10Cable Rear Delt Flye 3x15,12,10

LEGS LEGSSquats 5x5 75% Squats 5x8Walking Lunges 2x15/leg Leg Press Pyramid to 5Leg Extensions 3x15,12,10 Leg Extens3x15,12,10SLDL 3x10,8,6 Split Squat3x12/legCalf Raises 3x20 SLDL 4x10Leg Curls 3x20 Calf Raises4x20

80%

80%

Pyramid until Failure of 10 rep set

80%

80%Pyramid to 53x15,12,10