OMNIS VESTRI SUBSTRUCTIO ES SERVUS AD NOBIS

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Day 1:

Hammer Strength Plate Loaded Supine Bench Press:

One set of twenty repetitions followed by nine sets of ten repetitions, continually adding more plates beginning at sixth set.

Incline Dumbbell Press:

One set of thirty repetitions followed by six sets of ten repetitions, utilizing higher poundage dumbells on each set climaxing with submaximal weight on last three sets.

Pectoral Flye Machine:

One warm-up set of twenty repetitions followed by six working sets of ten repetitions per.

Cable Crossover:

Seven sets of ten repetitions each.

Day 2:

Tricep Pushdowns:

One set of twenty repetitions followed by nine sets of ten repetitions.

Cable Bent-over Tricep Extension with rope attachment (one arm isolation):

Four sets of twenty repetitions (ten per arm, per set.)

Cable Bent-over Tricep Extension with rope attachment:

Seven sets of ten repetitions, utilizing higher poundage each set.

Barbell Lying Triceps Extension “Skullcrushers”:

Ten sets of ten repetitions.

Seated Dip machine:

Ten sets of as many repetitions possible, utilizing higher poundage each set.

Triceps Dips:

Ten sets of ten repetitions.

Day 3:

Dumbbell Curls or Dumbbell Hammer Curls:

Seven sets of twelve repetitions.

Barbell Curls:

Ten sets of twelve repetitions.

Following should be added on alternating weeks:

Cable Curls:

Ten sets of ten repetitions (adding more poundage each set.)

Additional chest training incorporated twice per month:

Barbell Bench Press:

Ten sets of ten repetitions.

Machine Bench Press:

Heaviest weight possible for as many sets and reps possible.

Day 4:

Decline Lat Pulldowns (plate-loaded):

Seven sets of twelve repetitions.

Cable Rows:

Seven sets of ten repetitions.

Straight-arm Pulldowns:

Seven sets of ten repetitions.

Two-handle Lat Pulldowns:

Seven sets of twelve repetitions.

Pull-ups:

Ten sets of ten repetitions.

Seated Rows:

Seven sets of twelve repetitions.

Day 5:

Shoulder Press Machine:

One set of twenty repetitions (warm-up) followed by ten working sets of ten repetitions each.

Barbell Military Press:

Seven sets of ten repetitions.

Reverse Overhead Deltoid Raise:

Seven sets of twelve repetitions.

Front Deltoid Raise:

Four sets of twenty repetitions.

Seated Smith Machine Military Press:

Seven sets of ten repetitions.

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