Workout Exercise Working Sets Reps / Duration Load (kg) RPE Rest Notes

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BARBELL BENCH PRESS 3 8 8 3-4min
BALDES AND STAY FIRM ON THE BENCH
MACHINE INCLINE CHEST PRESS 3 12 8 2-3min KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL
PEC DECK 3 12 8 1-2min
Chest & Triceps SQUEEZE AT THE TOP. CONTROL!
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
ASSISTED DIP 3 6 8 1-2min
15°
KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR
CABLE TRICEP KICKBACK 3 15 8 1-2min
UPPER ARM MOVE
BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
DEADLIFT 3 5 8 3-4min
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND
HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT
GOBLET SQUAT 3 12 8 2-3min
BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
DUMBBELL SINGLE-LEG HIP THRUST 3 10 9 2-3min
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM, DON'T
Legs & Abs LEG PRESS 3 12 8 1-2min
ALLOW YOUR LOWER BACK TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
LYING LEG CURL 3 15 9 1-2min
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
STANDING CALF RAISE 3 8 8 1-2min
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
BICYCLE CRUNCH 3 12 8 1-2min
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE
PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER
LAT PULLDOWN 3 6 8 2-3min
WIDTH GRIP
Week 5

BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW

DUMBBELL ROW 3 12 8 2-3min
AGAINST YOUR SIDES
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
Back & Biceps BARBELL BENT OVER ROW 3 12 8 2-3min
BACK NEUTRAL, DOUBLE OVERHAND GRIP
SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
REVERSE PEC DECK 3 15 8 1-2min
CONNECTION WITH REAR DELTS
DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
EZ BAR CURL 3 15 8 1-2min
POINTER FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
BACK SQUAT 3 8 8 3-4min
LATERALLY
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
BARBELL HIP THRUST 3 8 8 2-3min
HIPS. USE A PAD
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
ROMANIAN DEADLIFT 3 12 8 2-3min
DON'T ALLOW YOUR SPINE TO ROUND
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
Legs & Abs SEATED LEG CURL 3 8 9 1-2min
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
STANDING CALF RAISE 3 6 9 1-2min
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
HANGING LEG RAISE 3 6 8 1-2min
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
MACHINE SEATED HIP ABDUCTION 3 20 9 1-2min
GLUTES TO MAKE THE WEIGHT MOVE
BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
DUMBBELL SEATED SHOULDER PRESS 3 10 8 3-4min
SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
CABLE LATERAL RAISE 3 10 8 1-2min
Shoulders & YOUR SIDE
Arms LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE
BENT OVER REVERSE DUMBBELL FLYE 3 12 8 1-2min
GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES
DUMBBELL FLOOR PRESS 2 15 8 1-2min TUCK YOUR ELBOWS AGAINST YOUR SIDES
HAMMER CURL 2 8 8 1-2min NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING