**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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