A1 single arm cable cuff extension – 10-15 reps
A2 single arm DB preacher – 6-12 reps
3 sets, 2 minutes rest between rounds
B1 JM banded smith press – 10-15 reps
B2 single arm DB hammer curl – 8-12 reps
2-3 sets, 2 minutes rest between rounds
C1 cable rope overhead extension- 20+ reps
C2 cable curls – 20+ reps
2-3 sets, 45 seconds rest between rounds
***all sets listed are working sets. Always take as many warmup sets as needed.
A1 2-arm cable pullover – 10-15 reps
A2 rack chins – 10-20 reps*
2-3 rounds, 60 seconds rest between rounds
*feet off bench, then walk them toward you for drop set
A1 lying DB front raise – 12-20 reps*
A2 rope face pull – 12-20 reps*
3 sets, 1 minute rest between rounds
*First set pick a weight that’s a hard 12 reps for each. Second set hit 15 with the same weight. Third set aim for 20 (same weight)
A1 Y-raise – 20 reps
A2 DB rear delts – 15-20 reps
A3 DB rear delt swings – 15-20 reps
2-3 rounds, 60 seconds rest between rounds
A1 cable cross front raise – 15 reps
A2 band false press* – 15 reps
2-3 rounds
30 seconds rest between sets
*actively driving the back of your hand behind you
A1 DB triceps extensions – 10-12 reps
A2 extension/press thing – 5 full reps minimum
2-3 sets, 60 seconds reps between rounds
*You just turned those little pony horseshoes into full grown SWOLL Clydesdale horseshoes. They grow up sooooo fast. I’m. So. Proud 😭😭😭
A1 box squat – 5-8 reps*
A2 heel elevated goblet squat – 15-20 reps
A3 quad iso stretch – 30 seconds+
2-3 rounds, 2 minutes rest between rounds
*One drop sets. At least 10 reps minimum on the drop
A1 incline cable curls – 15-20 reps
A2 standing pronated curls – AMRAP
A3 standing supinated curls – AMRAP
2-3 rounds, 45 seconds rest between rounds
A1 rope pullover – 12-15 reps*
A2 seated forward lean row – 12-15 reps*
2-3 rounds, 60 seconds between rounds
*drop set on each
A1 cable rear delt – 10-20 reps*
A2 dead stop banded smith overhead press – 15-30 reps**
1-2 rounds, 60 seconds rest between sets
*1 drop set. 10-12 reps on the first set, then drop to a weight you can get another 10-12 reps with
**drop set by dropping bands. First set at least 15 reps. Drop the bands and AMRAP
A1 banded DB rear foot elevated split squat – 10 reps (per leg)
A2 DB rear foot elevated split squat – 10 reps (per leg)
A3 rear foot elevated split squat (body weight) – 10 reps (per leg)
A4 heel elevated goblet squat (dumbbell) – 10 reps
A5 heel elevated squat (body weight) – AMRAP
1-2 rounds, 90 seconds rest between rounds
*alternate legs complete A1 both legs, then move to A2, etc…
A1 Roller cable fly – 10-15 reps
A2 banded floor press – 10-12 reps
A3 banded floor fly – 10-12 reps
A4 floor press – AMRAP
2-3 rounds, 90 seconds rest between rounds
A1 smith close-grip band press – 10-12*
A2 rope extensions – 10-12
A3 rope overhead extensions – 10-12a**
2-3 rounds, 90 seconds between rounds
*double drop – drop band, then drop plate
**one drop
A1 cuff cable rear delt – 10-15 reps
A2 cuff cable Y raise – 10-15 reps
A3 cuff cable face pull – 10-15 reps
2-3 rounds, 60 seconds break between rounds
A1 tbar rows – 5-8 reps*
A2 tbar retractions – 5-8 reps*
A3 tbar extensions – 5-8 reps*
*complete 1 full round through, then drop set and repeat, then repeat one more time (two drops, 3 times through). Drop enough to stay within rep range on drops as well.
1-3 complete rounds through to finish (complete rounds include drops)
A1 top half pec dec – 5-8 reps*
A2 bottoms half DB flys – 5-8 reps**
A3 smith floor press – 15-20 reps
2-3 rounds, 90 seconds rest between rounds
*3-5 second pause peak contraction
**3-5 second pause in stretch
A1 cable rear delt – 15-20 reps
A2 EZ bar incline front raise – 15-20 reps
A3 face pull – 20+reps
A1 rack chins – 10-12 reps
A2 DB rows – 10-12 reps
A3 shrugs – 10-12 reps
A4 DB RDLs – 10-12 reps
Seated front raise – 10 reps
Seated face pull – 10 reps
Seated rear delt row – 10 rep
Lying upright row – 10 reps
Lying front raise – 10 reps
Lying stupid press – 10 reps
*This may be my favorite “pump work” ever. You’ll understand the name once you do it. It’s a metaphor. But it really happened.
**all sets listed are working sets. Always take as many warm-up sets as needed.
***All sets listed are working sets. Always take as many warmup sets as needed.
*drop set on last two sets
**choose 1 or the other
***all sets listed are working sets. Always take as many warmup sets as needed.
***all sets listed are working sets. Always take as many warmup sets as needed.
***all sets listed are working sets. Always take as many warmup sets as needed.
Split
M- delts, 1 triceps, calves (1)
T- back, 1 biceps
W- chest, 1 triceps, calves (2)
Th- OFF
F- hams, calves (3), quads
S- arms
Su- OFF
– 1 Triceps on delts and chest is cable cross standing extensions. One working set extended with two drop sets
– Calves
– 1) 1 working set extended with drops
– 2) volume work, 3-4 sets, superset with seated
– 3) 2-3 working straight sets
– Delt workout meat and potatoes order, side, rear, overhead press
– Back exercise 3 option if RDL or lat row
– 1 biceps is incline cable curls, 2-3 working sets (with drops)
– Chest meat and potatoes, prime first, flat press second
– Leg day meat and potatoes order – seated leg curls, calves, leg x superset with lying leg curls, banded hacks, prowler/lunges
***all sets listed are working sets. Always take as many warmup sets as needed.
***all sets listed are working sets. Always take as many warmup sets as needed.
*drop set on last two sets
**choose 1 of the exercises
***all sets listed are working sets. Always take as many warmup sets as needed.
***All sets listed are working sets. Always take as many warmup sets as needed.