FADAWN
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First set heavy. increase weight through the sets. last set half of first.
eat clean 3000 cals a day.
MONDAY CHEST/TRI'S
INCLINE PRESS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
FLAT PRESS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
FLAT FLYS
SETS /REPS
SET 1/ 8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
DIPS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE
TRI PRESS
SETS /REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
TRI PUSH DOWN
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
ABS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE
TUESDAY BACK/BI'S
WIDE PULL UPS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE
BENTOVER ROWS
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3/ 4
SET 4/ 2
SET 5/ FAILURE
STIFF LEG DEADS
SETS/ REPS
SET 1 /8
SET 2/ 6
SET 3/ 4
SET 4/ 2
SET 5 /FAILURE
PREACHER CURL
SETS /REPS
SET 1 /8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
BARBELL CURL
SETS /REPS
SET 1/ 8
SET 2 /6
SET 3/ 4
SET 4 /2
SET 5 /FAILURE
INCLINE CURLS
SETS /REPS
SET 1/ 8
SET 2 /6
SET 3/ 4
SET 4/ 2
SET 5 / FAILURE
THURSDAY LEGS
SQUATS
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4/ 2
SET 5 /FAILURE
DEADLIFTS
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4/ 2
SET 5/ FAILURE
LEG EXTENSIONS
SETS/ REPS
SET 1 /8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
LEG CURL
SETS/ REPS
SET 1/ 8
SET 2 /6
SET 3/ 4
SET 4/ 2
SET 5/ FAILURE
CALF RAISES
SETS/ REPS
SET 1 /8
SET 2/ 6
SET 3/ 4
SET 4 /2
SET 5 /FAILURE
ABS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE
FRIDAY SHOULDERS/TRAPS
MILITARY PRESS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
BENTOVER FLYS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4/ 2
SET 5 /FAILURE
FRONT DELT RAISE
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3/ 4
SET 4/ 2
SET 5 /FAILURE
WIDE SHRUGS
SETS/ REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
eat clean 3000 cals a day.
MONDAY CHEST/TRI'S
INCLINE PRESS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
FLAT PRESS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
FLAT FLYS
SETS /REPS
SET 1/ 8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
DIPS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE
TRI PRESS
SETS /REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
TRI PUSH DOWN
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
ABS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE
TUESDAY BACK/BI'S
WIDE PULL UPS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE
BENTOVER ROWS
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3/ 4
SET 4/ 2
SET 5/ FAILURE
STIFF LEG DEADS
SETS/ REPS
SET 1 /8
SET 2/ 6
SET 3/ 4
SET 4/ 2
SET 5 /FAILURE
PREACHER CURL
SETS /REPS
SET 1 /8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
BARBELL CURL
SETS /REPS
SET 1/ 8
SET 2 /6
SET 3/ 4
SET 4 /2
SET 5 /FAILURE
INCLINE CURLS
SETS /REPS
SET 1/ 8
SET 2 /6
SET 3/ 4
SET 4/ 2
SET 5 / FAILURE
THURSDAY LEGS
SQUATS
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4/ 2
SET 5 /FAILURE
DEADLIFTS
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4/ 2
SET 5/ FAILURE
LEG EXTENSIONS
SETS/ REPS
SET 1 /8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
LEG CURL
SETS/ REPS
SET 1/ 8
SET 2 /6
SET 3/ 4
SET 4/ 2
SET 5/ FAILURE
CALF RAISES
SETS/ REPS
SET 1 /8
SET 2/ 6
SET 3/ 4
SET 4 /2
SET 5 /FAILURE
ABS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE
FRIDAY SHOULDERS/TRAPS
MILITARY PRESS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
BENTOVER FLYS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4/ 2
SET 5 /FAILURE
FRONT DELT RAISE
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3/ 4
SET 4/ 2
SET 5 /FAILURE
WIDE SHRUGS
SETS/ REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE