Monday: Chest/Biceps/Calves
Tuesday: Quads/Hamstrings
Wed:Off
Thursday: Back Thickness/Back Width/Calves
Friday: Shoulders/Triceps
Monday:
Chest DB Bench 2 sets 6-8 Failure Reps
Incline DB 2 sets 6-8 Failure Reps
Decline DB 2 sets 6-8 Failure Reps
Bench Flyes Widows 20 Reps
Followed by Extreme Stretching (go Dante Go)
Biceps BB Curls 2 Sets 8-10 Failure Reps
Preacher 2 Sets 8-10 Failure Reps
Concentration 2 Sets 8-10 Failure Reps
Inside Hammer 2 Sets 8-10 Failure Reps
Extreme Stretching
Calves Seated Raises 2 Sets 6-8 Failure Reps
Standing Raises 2 Sets 6-8 Failure Reps
Tuesday:
Quads Squats 2 Sets 6-10 Failure Reps
Leg Presses 2 Sets 6-8 Failure Reps
Hack Squat Widow 20 Reps
Extreme Stretching
Hamstrings SLDL 1 Set Straight Failure
Heel Only Leg Press 2 Sets 6-10 Failure Reps
Leg Curl 2 Sets 10 Sets
Extreme Stretching
Thursday:
Back Thick Dead Lifts 2 Sets Heavy Set (4-6) Light Set (8-10)
BB Rows 2 Sets 8-12 Failure Reps
1 Arm DB Row 2 Sets 8-12 Failure Reps
Seated Rows 2 Sets 8-12 Failure Reps
Back Width Front Pulldowns 2 Sets 8-12 Failure Reps
Rack Chins 2 Sets 8-10 Failure Reps
Rear Pulldowns 2 Sets 8-12 Failure Reps
Lat Pulldowns 2 Sets 5-10 Failure Reps
Extreme Stretching
Friday:
Shoulders Rear BB Press 2 Sets 6-12 Failure
Reps
Arnolds 2 Sets 8-10 Failure Reps
Bent Lat Raises 2 Sets 8-12 Failure Reps
Front Raises 2 Sets 8-10 Failure Reps
Extreme Stretching
Triceps Skull Crushers 2 Sets 6-8 Failure Reps
Rev. Grip Bench 2 Sets 6-12 Failure Reps
Dips Widows 20 Reps
Extreme Stretching
Tuesday: Quads/Hamstrings
Wed:Off
Thursday: Back Thickness/Back Width/Calves
Friday: Shoulders/Triceps
Monday:
Chest DB Bench 2 sets 6-8 Failure Reps
Incline DB 2 sets 6-8 Failure Reps
Decline DB 2 sets 6-8 Failure Reps
Bench Flyes Widows 20 Reps
Followed by Extreme Stretching (go Dante Go)
Biceps BB Curls 2 Sets 8-10 Failure Reps
Preacher 2 Sets 8-10 Failure Reps
Concentration 2 Sets 8-10 Failure Reps
Inside Hammer 2 Sets 8-10 Failure Reps
Extreme Stretching
Calves Seated Raises 2 Sets 6-8 Failure Reps
Standing Raises 2 Sets 6-8 Failure Reps
Tuesday:
Quads Squats 2 Sets 6-10 Failure Reps
Leg Presses 2 Sets 6-8 Failure Reps
Hack Squat Widow 20 Reps
Extreme Stretching
Hamstrings SLDL 1 Set Straight Failure
Heel Only Leg Press 2 Sets 6-10 Failure Reps
Leg Curl 2 Sets 10 Sets
Extreme Stretching
Thursday:
Back Thick Dead Lifts 2 Sets Heavy Set (4-6) Light Set (8-10)
BB Rows 2 Sets 8-12 Failure Reps
1 Arm DB Row 2 Sets 8-12 Failure Reps
Seated Rows 2 Sets 8-12 Failure Reps
Back Width Front Pulldowns 2 Sets 8-12 Failure Reps
Rack Chins 2 Sets 8-10 Failure Reps
Rear Pulldowns 2 Sets 8-12 Failure Reps
Lat Pulldowns 2 Sets 5-10 Failure Reps
Extreme Stretching
Friday:
Shoulders Rear BB Press 2 Sets 6-12 Failure
Reps
Arnolds 2 Sets 8-10 Failure Reps
Bent Lat Raises 2 Sets 8-12 Failure Reps
Front Raises 2 Sets 8-10 Failure Reps
Extreme Stretching
Triceps Skull Crushers 2 Sets 6-8 Failure Reps
Rev. Grip Bench 2 Sets 6-12 Failure Reps
Dips Widows 20 Reps
Extreme Stretching