5 week Workout Program

Goal: 170 lbs 7-10% body fat

Current Weight: 160lbs 10-12% body fat Focusing on stretching the muscles and warming them

up through full movements The goal of this program is to pyramid the weights,

progressive overload, and drop set to burn out. This will engage all muscle fibers, forcing them to grow in strength and size.

Guaranteed to make you fucking shredded.

Monday-Chest day

Warm up chest lightweight 3 X 10 barbell press w/ 10 push ups in between sets

week 1 week 2 week 3 week 4 week 5

Wide grip bench

135 x 12 =155 x 10 =175 x 8 =205 X 1-2 =

140 x 12 =160 x 10 =185 x 8 =205 X 3 =

145 X 12165 X 10 190 X 8 205 X 4

150 x 12 =170 x 10 =195 x 8 =205 x 5 =

155 x 12 =175 x 10 =200 x 8 =205 x 6 =

press 135 15-20 burnout =

135 burnout =

135 burnout = 135 burnout = 135 burnout =

Close grip inner chest press

40 x 12 =50 x 10 =60 x 8 =70 X 3

45 x 12 =55 x 10 =65 x 875 x 3

50 =60 =70 =