Day 1
Bb row 8,6,4,pump
bb bench 8,6,4,pump
standing military press 8,6,4,pump
mg bb curls 10,8,6,pump
cgbp 8,6,4,pump
ez wrist curls 4 sets
rev wrist roller 3 sets
ab machine 3x10
low pulley rotations 3sets
Day 2
cs hs leg press 20,15,10,pump
ws atg squats 10,8,6,pump
front smith squats 5,10,15
leg curls 8,8,8,pump
seat calf 15,10,5,pump
smith calf raise 15,10,5 drop
Day 3
rack pulls 3x3 (escalating even intervals)
wg chins 3x5 10 breath rest pause 5 breath rest pause
incline db 8,6,4, incline db fly pump set
db laterals 10,8,6, pump
ez preacher 10,8,6,pump
ez tri 10,8,6,pump
forearm wrist curls 4 sets
rev wrist roller 3 sets
ab machine 3x20
external db rotations
Changes-*added extra forearm work
*pump sets now immediately follow the 3rd set to cut down on time (so it’s pretty much a drop set)
*low rest on miscellaneous stuff (forearm,ab, rotator) to keep workouts short
I’ve been usin this program for 3 weeks and now am in the middle of a deload week (2 light full body workouts). I keep things pretty simple and eat 4-6k cals per day. Posting the latest workouts below.
rack pulls 8x135, 3x1880, 1x200 followed by 15xhyperextensions
wg chins 4xbw+15, 3xbw+15, 3xbw+15 10 breath pause 4xbw 5 breath pause 2xbw
incline db press setting 3 7x50s, 6x50s, 4x55s,
*did cable crossovers 8x20s 4x30s for pump set b/c drop set is too much on my shoulders right now
db laterals 10x10s, 8x15s, 6x15s drop 5x10s
ez preacher 10x10s, 8x20s, 5x25s drop 5x15s
ez tricep extensions 10x10s, 8x15s, 6x20s, drop 8x10s
ab machine 3x20x3.5
hs cs leg press 20x4pps, 12x6pps, 10x6 pps drop 10x3pps
hack squat 10x1pps+5s, 8x1pps+10s, 6x1pps+15s
*considering droppin these for front smith squats
ws squat 8x120, 6x130, 4x145
leg curls 2x8x80
seat calf 3x15x30s
stand calf 3x5x45+30s on each side last set drop 5x1pps
bb rows 8x125, 6x135, 4x145 15x95
bb bench 8x135, 6x140, 1x185!!! 10x95
seated db press 8x30s, 6x30s, 4x40s, 10x25s
bb curls 10xbar, 8x7.5s, 4x15s
cgbp 8x120, 6x130
ab machine 3x10x5.5
low pulley external rotations 8x2.5, 8x7.5, 8x2.5
Okay sorry for the length of this post and I’m done and out enjoyin my week of relative rest. Thanks in advance for any help given.