Canon Roeder’s 12 Week Powerbuilding Program

Massthetics 101

1
Day 1 Chest/Triceps
Compound Bench 12 paused reps @ 55% 10 paused reps @ 65% 8 paused reps @ 70% 1 paused rep @ 80%

Superset #1 Incline DB Bench 4 x 5-8

Decline Bench 4 x 10-12

Superset #2 Incline Chest Press 4 x 10-12

Low Cable Flys 4 x 10-12

Finisher Flat DB Bench 3 triple drop sets

Superset #1 Cable Pushdowns 4 x 8-10

Cable Overhead Extensions 4 x 10-12

Superset #2 Single Arm Cable Kickouts 4 x 10 (each arm)

DB Overhead Extension 4 x 10-12

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 5 reps @ 70% 5 reps @ 70% 3 reps @ 80% 3 reps @ 65%

Superset #1 Cable Row 4 x 5-8

Lat Pulldown 4 x 10-12

Superset #2 Lat Pushdown 4 x 8-10

Single Arm DB Row 4 x 10 (each arm)

Finisher Row Machine 3 triple drop sets

Superset #1 Preacher Curls 4 x 8-10

Rope Cable Curls 4 x 10-12

Superset #2 DB Hammer Curls 4 x 5-8 (each arm)

Concentraion Curls 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 12 reps @ 65% 10 reps @ 70% 8 reps @ 75% 1 rep @ 85%

Superset #1 Hack Squat 4 x 5-8

RDL 4 x 10-12

Superset #2 Hamstring Curl 4 x 8-10

Leg Extension 4 x 10-12

Finisher Single Leg Leg Extension 3 x 8 (each leg)

Superset #1 Seated DB Shouler Press 2 x 8, 1 x 5, 1 x 10-12

DB Lateral Raises 4 x 10-12

Superset #2 DB Front Raise 4 x 5-8 (each arm)

Rear Delt Flys 4 x 10

Finisher Cable Side Raise 4 x 10 (each arm)

Day 4 Chest/Triceps
Compound Bench 12 T&G reps @ 55% 10 T&G reps @ 65% 8 T&G reps @ 70% 1 T&G rep @ 80%

Superset #1 Incline Check Press Machine 4 x 5-8

Pec Deck Flys 4 x 10-12

Superset #2 Chest Press Machine 4 x 5-8

Single Arm DB Underhand Pec Fly 4 x 12 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 BB Skull Crushers 4 x 8-10

Single Arm DB Overhead Extension 4 x 12 (each arm)

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 5 reps @ 65% 5 reps @ 65% 3 reps @ 75% 3 reps @ 60%

Superset #1 T-Bar Row 4 x 5-8

Lat Pushdown 4 x 10-12

Superset #2 Lat Pulldown 4 x 8-10

Single Arm Low Cable Row 4 x 10 (each arm)

Finisher DB Lat Pullover 3 x AMRAP

1
Superset #1 DB Alternating Curls 4 x 5-8 (each arm)
Double Arm DB Hammer Curls 4 x 12-15

Superset #2 BB Curl 4 x 8-10

Single Arm Cable Cross Body Curl 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 12 reps @ 60% 10 reps @ 65% 8 reps @ 70% 1 rep @ 80%

Superset #1 Leg Extension 4 x 8-10

Cannonball Leg Press 4 x 10-12

Superset #2 Hamstring Curl 4 x 5-8

Split Squat w/ DB 4 x 10 (each leg)

Finisher Leg Press 3 triple drop sets

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

DB Rear Delt Flys 4 x 10-12

Superset #2 BB Front Raise 4 x 8-10

Cable Side Raise 4 x 12 (each arm)

Finisher Side Raise Partials 4 x AMRAP

2
Day 1 Chest/Triceps
Compound Bench 10 paused reps @ 65% 8 paused reps @ 70% 5 paused reps @ 75% 1 paused rep @ 80%

Superset #1 Incline BB Bench 4 x 5-8

Low Cable Flys 4 x 10-12

Superset #2 Incline DB Flys 4 x 10-12

Flat DB Bench 4 x 10-12

Finisher Weighted Dips 4 x 5-8

Superset #1 Cable Pushdowns 4 x 8-10

BB Overhead Extension 4 x 10-12

Superset #2 Single Arm DB Kickouts 4 x 10 (each arm)

Incline DB Skull Crushers 4 x 10-12

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 3 reps @ 65% 3 reps @ 70% 3 reps @ 85% 3 reps @ 65%

Superset #1 Row Machine 4 x 5-8

Lat Pulldown Machine 4 x 10-12

Superset #2 Lat Pullover 4 x 8-10

Single Arm Cable Row 4 x 10 (each arm)

Finisher Pull ups 4 x AMRAP

Superset #1 DB Hammer Curls 4 x 5-8 (each arm)

DB Spider Curls 4 x 10-12

Superset #2 Single Arm Preacher Curl 4 x 5-8 (each arm)

Supinated DB Curls 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 10 reps @ 65% 8 reps @ 70% 5 reps @ 80% 1 rep @ 85%

Superset #1 RDL 4 x 5-8

Cannonball Leg Press 4 x 10-12

Superset #2 Goblet Squat (Heels on Plate) 4 x 8-10

Leg Press (High Positioning) 4 x 10-12

Finisher Leg Extension 3 triple drop sets

Superset #1 Seated DB Shouler Press 2 x 8, 1 x 5, 1 x 10-12

Cable Single Arm Rear Delt Fly 4 x 10-12 (each arm)

Superset #2 Cable Front Raise 4 x 5-8

Lateral Raise 4 x 10-12

Finisher Side Raise Machine 3 triple drop sets

Day 4 Chest/Triceps
Compound Bench 10 T&G reps @ 65% 8 T&G reps @ 70% 5 T&G reps @ 75% 1 T&G rep @ 80%

Superset #1 Incline Chest Press Machine 4 x 5-8

Pec Deck Flys 4 x 10-12

Superset #2 Chest Press Machine 4 x 5-8

Single Arm DB Underhand Pec Fly 4 x 12 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 BB Skull Crushers 4 x 8-10

Single Arm DB Overhead Extension 4 x 12 (each arm)

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 3 reps @ 60% 3 reps @ 65% 3 reps @ 80% 3 reps @ 60%

Superset #1 Underhand BB Row 4 x 5-8

DB Lat Pullover 4 x 10-12

Superset #2 Lat Pulldown 4 x 8-10

Single Arm DB Row 4 x 10 (each arm)

Finisher Cable Row 3 triple drop sets

1
Superset #1 Straight Bar Cable Curl 4 x 5-8
DB Cross Body Curls 4 x 10-12 (each arm)

Superset #2 Alternating DB Curls 4 x 8-10 (each arm)

Overhand BB Curl 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 10 reps @ 60% 8 reps @ 65% 5 reps @ 75% 1 rep @ 80%

Superset #1 Front Squat 4 x 8-10

DB RDLs 4 x 10-12

Superset #2 Hamstring Curl 4 x 5-8

Leg Extensions 4 x 10

Finisher Goblet Squat 4 x AMRAP

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

BB Front Raise 4 x 10-12

Superset #2 Single Arm DB Lateral Raise 4 x 10 (each arm)

Rear Delt Crossover 4 x 12

Finisher Cable Side Raise 4 x 10 (each arm)

2
Day 1 Chest/Triceps
Compound Bench 8 paused reps @ 65% 5 paused reps @ 75% 3 paused reps @ 80% 1 paused rep @ 85%

Superset #1 Decline Bench 4 x 5-8

Incline DB Bench 4 x 10-12

Superset #2 Pec Deck Flys 4 x 10-12

Single Arm Chest Press 4 x 8 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 Cable Pushdowns 4 x 8-10

Single Arm Pushdowns 4 x 8-10 (each arm)

Superset #2 Cable Overhead Extensions 4 x 8-10

DB Single Arm Kickouts 4 x 10 (each arm)

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 3 reps @ 55% 3 reps @ 60% 1 rep @ 80% 1 reps @ 90%

Superset #1 Cable Row 4 x 5-8

Lat Pulldowns 4 x 8-10

Superset #2 Cable Low Row (w/ Rope) 4 x 8-10

Lat Pushdown 4 x 10-12

Finisher Machine Row triple drop set

Superset #1 Alternating DB Curls 4 x 5-8 (each arm)

DB Hammer Curls 4 x 5-8 (each arm)

Superset #2 Cable Curls (w/ Rope) 4 x 8-10

Single Arm Cross Body Curls 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 8 reps @ 70% 5 reps @ 75% 3 reps @ 85% 1 rep @ 85%

Superset #1 Leg Press 4 x 5-8

Hamstring Curls 4 x 10-12

Superset #2 DB RDL 4 x 5-8

Leg Extension 4 x 10-12

Finisher Leg Extension 3 triple drop sets

Superset #1 BB Shouler Press 2 x 5, 1 x 3, 1 x 10-12

DB Lateral Raise 4 x 10-12

Superset #2 DB Front Raise 4 x 5-8 (each arm)

Single Arm DB Rear Delt Flys 4 x 10-12 (each arm)

Finisher Pec Deck Rear Delt Flys 3 triple drop sets

Day 4 Chest/Triceps
Compound Bench 8 T&G reps @ 65% 5 T&G reps @ 75% 3 T&G reps @ 80% 1 T&G rep @ 85%

Superset #1 BB Incline Bench 4 x 5-8

DB Flat Bench 4 x 10-12

Superset #2 Incline DB Flys 4 x 8-10

Low Cable Flys 4 x 10-12

Finisher Chest Press 4 x AMRAP

Superset #1 Cable Pushdowns 4 x 8-10

BB Overhead Extension 4 x 10-12

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 3 reps @ 60% 3 reps @ 65% 3 reps @ 80% 3 reps @ 60%

Superset #1 Row Machine 4 x 5-8

Lat Pushdown 4 x 10-12

Superset #2 Lat Pull Down 4 x 8-10

Single Arm Underhand DB Row 4 x 10 (each arm)

Finisher Pull Ups 3 x AMRAP

1
Superset #1 Pracher Curl Machine 4 x 8-10
Overhand BB Curls 4 x 10-12

Superset #2 Alternating DB Hammer Curls 4 x 8-10 (each arm)

Spider Curls 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 10 reps @ 60% 8 reps @ 65% 5 reps @ 75% 1 rep @ 80%

Superset #1 Front Squat 4 x 8-10

RDLs 4 x 10-12

Superset #2 Single Leg Hamstring Curls 4 x 5-8 (each leg)

Goblet Squats 4 x 10

Finisher Leg Extenstions 4 x AMRAP

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

Cable Rear Delt Fly 4 x 10-12 (each arm)

Superset #2 Single Arm Cable Lateral Raise 4 x 10 (each arm)

BB Front Raise 4 x 12

Finisher Cable Side Raise 4 x 10 (each arm)

2
Day 1 Chest/Triceps
Compound Bench 12 paused reps @ 58% 10 paused reps @ 68% 8 paused reps @ 73% 1 paused rep @ 83%

Superset #1 Incline DB Bench 4 x 5-8

Decline Bench 4 x 10-12

Superset #2 Incline Chest Press 4 x 10-12

Low Cable Flys 4 x 10-12

Finisher Flat DB Bench 3 triple drop sets

Superset #1 Cable Pushdowns 4 x 8-10

Cable Overhead Extensions 4 x 10-12

Superset #2 Single Arm Cable Kickouts 4 x 10 (each arm)

DB Overhead Extension 4 x 10-12

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 5 reps @ 73% 5 reps @ 73% 3 reps @ 83% 3 reps @ 68%

Superset #1 Cable Row 4 x 5-8

Lat Pulldown 4 x 10-12

Superset #2 Lat Pushdown 4 x 8-10

Single Arm DB Row 4 x 10 (each arm)

Finisher Row Machine 3 triple drop sets

Superset #1 Preacher Curls 4 x 8-10

Rope Cable Curls 4 x 10-12

Superset #2 DB Hammer Curls 4 x 5-8 (each arm)

Concentraion Curls 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 12 reps @ 68% 10 reps @ 73% 8 reps @ 78% 1 rep @ 88%

Superset #1 Hack Squat 4 x 5-8

RDL 4 x 10-12

Superset #2 Hamstring Curl 4 x 8-10

Leg Extension 4 x 10-12

Finisher Single Leg Leg Extension 3 x 8 (each leg)

Superset #1 Seated DB Shouler Press 2 x 8, 1 x 5, 1 x 10-12

DB Lateral Raises 4 x 10-12

Superset #2 DB Front Raise 4 x 5-8 (each arm)

Rear Delt Flys 4 x 10

Finisher Cable Side Raise 4 x 10 (each arm)

Day 4 Chest/Triceps
Compound Bench 12 T&G reps @ 58% 10 T&G reps @ 68% 8 T&G reps @ 73% 1 T&G rep @ 83%

Superset #1 Incline Check Press Machine 4 x 5-8

Pec Deck Flys 4 x 10-12

Superset #2 Chest Press Machine 4 x 5-8

Single Arm DB Underhand Pec Fly 4 x 12 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 BB Skull Crushers 4 x 8-10

Single Arm DB Overhead Extension 4 x 12 (each arm)

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 5 reps @ 68% 5 reps @ 68% 3 reps @ 78% 3 reps @ 63%

Superset #1 T-Bar Row 4 x 5-8

Lat Pushdown 4 x 10-12

Superset #2 Lat Pulldown 4 x 8-10

Single Arm Low Cable Row 4 x 10 (each arm)

Finisher DB Lat Pullover 3 x AMRAP

1
Superset #1 DB Alternating Curls 4 x 5-8 (each arm)
Double Arm DB Hammer Curls 4 x 12-15

Superset #2 BB Curl 4 x 8-10

Single Arm Cable Cross Body Curl 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 12 reps @ 63% 10 reps @ 68% 8 reps @ 73% 1 rep @ 83%

Superset #1 Leg Extension 4 x 8-10

Cannonball Leg Press 4 x 10-12

Superset #2 Hamstring Curl 4 x 5-8

Split Squat w/ DB 4 x 10 (each leg)

Finisher Leg Press 3 triple drop sets

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

DB Rear Delt Flys 4 x 10-12

Superset #2 BB Front Raise 4 x 8-10

Cable Side Raise 4 x 12 (each arm)

Finisher Side Raise Partials 4 x AMRAP

2
Day 1 Chest/Triceps
Compound Bench 10 paused reps @ 68% 8 paused reps @ 73% 5 paused reps @ 78% 1 paused rep @ 83%

Superset #1 Incline BB Bench 4 x 5-8

Low Cable Flys 4 x 10-12

Superset #2 Incline DB Flys 4 x 10-12

Flat DB Bench 4 x 10-12

Finisher Weighted Dips 4 x 5-8

Superset #1 Cable Pushdowns 4 x 8-10

BB Overhead Extension 4 x 10-12

Superset #2 Single Arm DB Kickouts 4 x 10 (each arm)

Incline DB Skull Crushers 4 x 10-12

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 3 reps @ 68% 3 reps @ 73% 3 reps @ 88% 3 reps @ 68%

Superset #1 Row Machine 4 x 5-8

Lat Pulldown Machine 4 x 10-12

Superset #2 Lat Pullover 4 x 8-10

Single Arm Cable Row 4 x 10 (each arm)

Finisher Pull ups 4 x AMRAP

Superset #1 DB Hammer Curls 4 x 5-8 (each arm)

DB Spider Curls 4 x 10-12

Superset #2 Single Arm Preacher Curl 4 x 5-8 (each arm)

Supinated DB Curls 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 10 reps @ 68% 8 reps @ 73% 5 reps @ 83% 1 rep @ 88%

Superset #1 RDL 4 x 5-8

Cannonball Leg Press 4 x 10-12

Superset #2 Goblet Squat (Heels on Plate) 4 x 8-10

Leg Press (High Positioning) 4 x 10-12

Finisher Leg Extension 3 triple drop sets

Superset #1 Seated DB Shouler Press 2 x 8, 1 x 5, 1 x 10-12

Cable Single Arm Rear Delt Fly 4 x 10-12 (each armK)

Superset #2 Cable Front Raise 4 x 5-8

Lateral Raise 4 x 10-12

Finisher Side Raise Machine 3 triple drop sets

Day 4 Chest/Triceps
Compound Bench 10 T&G reps @ 68% 8 T&G reps @ 73% 5 T&G reps @ 78% 1 T&G rep @ 83%

Superset #1 Incline Check Press Machine 4 x 5-8

Pec Deck Flys 4 x 10-12

Superset #2 Chest Press Machine 4 x 5-8

Single Arm DB Underhand Pec Fly 4 x 12 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 BB Skull Crushers 4 x 8-10

Single Arm DB Overhead Extension 4 x 12 (each arm)

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 3 reps @ 63% 3 reps @ 68% 3 reps @ 83% 3 reps @ 63%

Superset #1 Underhand BB Row 4 x 5-8

DB Lat Pullover 4 x 10-12

Superset #2 Lat Pulldown 4 x 8-10

Single Arm DB Row 4 x 10 (each arm)

Finisher Cable Row 3 triple drop sets

1
Superset #1 Straight Bar Cable Curl 4 x 5-8
DB Cross Body Curls 4 x 10-12 (each arm)

Superset #2 Alternating DB Curls 4 x 8-10 (each arm)

Overhand BB Curl 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 10 reps @ 63% 8 reps @ 68% 5 reps @ 78% 1 rep @ 83%

Superset #1 Front Squat 4 x 8-10

DB RDLs 4 x 10-12

Superset #2 Hamstring Curl 4 x 5-8

Leg Extensions 4 x 10

Finisher Goblet Squat 4 x AMRAP

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

BB Front Raise 4 x 10-12

Superset #2 Single Arm DB Lateral Raise 4 x 10 (each arm)

Rear Delt Crossover 4 x 12

Finisher Cable Side Raise 4 x 10 (each arm)

2
Day 1 Chest/Triceps
Compound Bench 8 paused reps @ 68% 5 paused reps @ 78% 3 paused reps @ 83% 1 paused rep @ 88%

Superset #1 Decline Bench 4 x 5-8

Incline DB Bench 4 x 10-12

Superset #2 Pec Deck Flys 4 x 10-12

Single Arm Chest Press 4 x 8 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 Cable Pushdowns 4 x 8-10

Single Arm Pushdowns 4 x 8-10 (each arm)

Superset #2 Cable Overhead Extensions 4 x 8-10

DB Single Arm Kickouts 4 x 10 (each arm)

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 3 reps @ 58% 3 reps @ 63% 1 rep @ 83% 1 reps @ 93%

Superset #1 Cable Row 4 x 5-8

Lat Pulldowns 4 x 8-10

Superset #2 Cable Low Row (w/ Rope) 4 x 8-10

Lat Pushdown 4 x 10-12

Finisher Machine Row triple drop set

Superset #1 Alternating DB Curls 4 x 5-8 (each arm)

DB Hammer Curls 4 x 5-8 (each arm)

Superset #2 Cable Curls (w/ Rope) 4 x 8-10

Single Arm Cross Body Curls 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 8 reps @ 73% 5 reps @ 78% 3 reps @ 88% 1 rep @ 88%

Superset #1 Leg Press 4 x 5-8

Hamstring Curls 4 x 10-12

Superset #2 DB RDL 4 x 5-8

Leg Extension 4 x 10-12

Finisher Leg Extension 3 triple drop sets

Superset #1 BB Shouler Press 2 x 5, 1 x 3, 1 x 10-12

DB Lateral Raise 4 x 10-12

Superset #2 DB Front Raise 4 x 5-8 (each arm)

Single Arm DB Rear Delt Flys 4 x 10-12 (each arm)

Finisher Pec Deck Rear Delt Flys 3 triple drop sets

Day 4 Chest/Triceps
Compound Bench 8 T&G reps @ 68% 5 T&G reps @ 78% 3 T&G reps @ 83% 1 T&G rep @ 88%

Superset #1 BB Incline Bench 4 x 5-8

DB Flat Bench 4 x 10-12

Superset #2 Incline DB Flys 4 x 8-10

Low Cable Flys 4 x 10-12

Finisher Chest Press 4 x AMRAP

Superset #1 Cable Pushdowns 4 x 8-10

BB Overhead Extension 4 x 10-12

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 3 reps @ 63% 3 reps @ 68% 3 reps @ 83% 3 reps @ 63%

Superset #1 Row Machine 4 x 5-8

Lat Pushdown 4 x 10-12

Superset #2 Lat Pull Down 4 x 8-10

Single Arm Underhand DB Row 4 x 10 (each arm)

Finisher Pull Ups 3 x AMRAP

1
Superset #1 Pracher Curl Machine 4 x 8-10
Overhand BB Curls 4 x 10-12

Superset #2 Alternating DB Hammer Curls 4 x 8-10 (each arm)

Spider Curls 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 10 reps @ 63% 8 reps @ 68% 5 reps @ 78% 1 rep @ 83%

Superset #1 Front Squat 4 x 8-10

RDLs 4 x 10-12

Superset #2 Single Leg Hamstring Curls 4 x 5-8 (each leg)

Goblet Squats 4 x 10

Finisher Leg Extenstions 4 x AMRAP

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

Cable Rear Delt Fly 4 x 10-12 (each arm)

Superset #2 Single Arm Cable Lateral Raise 4 x 10 (each arm)

BB Front Raise 4 x 12

Finisher Cable Side Raise 4 x 10 (each arm)

2
Day 1 Chest/Triceps
Compound Bench 12 paused reps @ 60% 10 paused reps @ 70% 8 paused reps @ 75% 1 paused rep @ 85%

Superset #1 Incline DB Bench 4 x 5-8

Decline Bench 4 x 10-12

Superset #2 Incline Chest Press 4 x 10-12

Low Cable Flys 4 x 10-12

Finisher Flat DB Bench 3 triple drop sets

Superset #1 Cable Pushdowns 4 x 8-10

Cable Overhead Extensions 4 x 10-12

Superset #2 Single Arm Cable Kickouts 4 x 10 (each arm)

DB Overhead Extension 4 x 10-12

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 5 reps @ 75% 5 reps @ 75% 3 reps @ 85% 3 reps @ 70%

Superset #1 Cable Row 4 x 5-8

Lat Pulldown 4 x 10-12

Superset #2 Lat Pushdown 4 x 8-10

Single Arm DB Row 4 x 10 (each arm)

Finisher Row Machine 3 triple drop sets

Superset #1 Preacher Curls 4 x 8-10

Rope Cable Curls 4 x 10-12

Superset #2 DB Hammer Curls 4 x 5-8 (each arm)

Concentraion Curls 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 12 reps @ 70% 10 reps @ 75% 8 reps @ 80% 1 rep @ 90%

Superset #1 Hack Squat 4 x 5-8

RDL 4 x 10-12

Superset #2 Hamstring Curl 4 x 8-10

Leg Extension 4 x 10-12

Finisher Single Leg Leg Extension 3 x 8 (each leg)

Superset #1 Seated DB Shouler Press 2 x 8, 1 x 5, 1 x 10-12

DB Lateral Raises 4 x 10-12

Superset #2 DB Front Raise 4 x 5-8 (each arm)

Rear Delt Flys 4 x 10

Finisher Cable Side Raise 4 x 10 (each arm)

Day 4 Chest/Triceps
Compound Bench 12 T&G reps @ 60% 10 T&G reps @ 70% 8 T&G reps @ 75% 1 T&G rep @ 85%

Superset #1 Incline Check Press Machine 4 x 5-8

Pec Deck Flys 4 x 10-12

Superset #2 Chest Press Machine 4 x 5-8

Single Arm DB Underhand Pec Fly 4 x 12 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 BB Skull Crushers 4 x 8-10

Single Arm DB Overhead Extension 4 x 12 (each arm)

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 5 reps @ 70% 5 reps @ 70% 3 reps @ 80% 3 reps @ 65%

Superset #1 T-Bar Row 4 x 5-8

Lat Pushdown 4 x 10-12

Superset #2 Lat Pulldown 4 x 8-10

Single Arm Low Cable Row 4 x 10 (each arm)

Finisher DB Lat Pullover 3 x AMRAP

1
Superset #1 DB Alternating Curls 4 x 5-8 (each arm)
Double Arm DB Hammer Curls 4 x 12-15

Superset #2 BB Curl 4 x 8-10

Single Arm Cable Cross Body Curl 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 12 reps @ 65% 10 reps @ 70% 8 reps @ 75% 1 rep @ 85%

Superset #1 Leg Extension 4 x 8-10

Cannonball Leg Press 4 x 10-12

Superset #2 Hamstring Curl 4 x 5-8

Split Squat w/ DB 4 x 10 (each leg)

Finisher Leg Press 3 triple drop sets

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

DB Rear Delt Flys 4 x 10-12

Superset #2 BB Front Raise 4 x 8-10

Cable Side Raise 4 x 12 (each arm)

Finisher Side Raise Partials 4 x AMRAP

2
Day 1 Chest/Triceps
Compound Bench 10 paused reps @ 70% 8 paused reps @ 75% 5 paused reps @ 80% 1 paused rep @ 85%

Superset #1 Incline BB Bench 4 x 5-8

Low Cable Flys 4 x 10-12

Superset #2 Incline DB Flys 4 x 10-12

Flat DB Bench 4 x 10-12

Finisher Weighted Dips 4 x 5-8

Superset #1 Cable Pushdowns 4 x 8-10

BB Overhead Extension 4 x 10-12

Superset #2 Single Arm DB Kickouts 4 x 10 (each arm)

Incline DB Skull Crushers 4 x 10-12

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 3 reps @ 70% 3 reps @ 75% 3 reps @ 90% 3 reps @ 70%

Superset #1 Row Machine 4 x 5-8

Lat Pulldown Machine 4 x 10-12

Superset #2 Lat Pullover 4 x 8-10

Single Arm Cable Row 4 x 10 (each arm)

Finisher Pull ups 4 x AMRAP

Superset #1 DB Hammer Curls 4 x 5-8 (each arm)

DB Spider Curls 4 x 10-12

Superset #2 Single Arm Preacher Curl 4 x 5-8 (each arm)

Supinated DB Curls 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 10 reps @ 70% 8 reps @ 75% 5 reps @ 85% 1 rep @ 90%

Superset #1 RDL 4 x 5-8

Cannonball Leg Press 4 x 10-12

Superset #2 Goblet Squat (Heels on Plate) 4 x 8-10

Leg Press (High Positioning) 4 x 10-12

Finisher Leg Extension 3 triple drop sets

Superset #1 Seated DB Shouler Press 2 x 8, 1 x 5, 1 x 10-12

Cable Single Arm Rear Delt Fly 4 x 10-12 (each armK)

Superset #2 Cable Front Raise 4 x 5-8

Lateral Raise 4 x 10-12

Finisher Side Raise Machine 3 triple drop sets

Day 4 Chest/Triceps
Compound Bench 10 T&G reps @ 70% 8 T&G reps @ 75% 5 T&G reps @ 80% 1 T&G rep @ 85%

Superset #1 Incline Check Press Machine 4 x 5-8

Pec Deck Flys 4 x 10-12

Superset #2 Chest Press Machine 4 x 5-8

Single Arm DB Underhand Pec Fly 4 x 12 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 BB Skull Crushers 4 x 8-10

Single Arm DB Overhead Extension 4 x 12 (each arm)

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 3 reps @ 65% 3 reps @ 70% 3 reps @ 85% 3 reps @ 65%

Superset #1 Underhand BB Row 4 x 5-8

DB Lat Pullover 4 x 10-12

Superset #2 Lat Pulldown 4 x 8-10

Single Arm DB Row 4 x 10 (each arm)

Finisher Cable Row 3 triple drop sets

1
Superset #1 Straight Bar Cable Curl 4 x 5-8
DB Cross Body Curls 4 x 10-12 (each arm)

Superset #2 Alternating DB Curls 4 x 8-10 (each arm)

Overhand BB Curl 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 10 reps @ 65% 8 reps @ 70% 5 reps @ 80% 1 rep @ 85%

Superset #1 Front Squat 4 x 8-10

DB RDLs 4 x 10-12

Superset #2 Hamstring Curl 4 x 5-8

Leg Extensions 4 x 10

Finisher Goblet Squat 4 x AMRAP

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

BB Front Raise 4 x 10-12

Superset #2 Single Arm DB Lateral Raise 4 x 10 (each arm)

Rear Delt Crossover 4 x 12

Finisher Cable Side Raise 4 x 10 (each arm)

2
Day 1 Chest/Triceps
Compound Bench 8 paused reps @ 70% 5 paused reps @ 80% 3 paused reps @ 85% 1 paused rep @ 90%

Superset #1 Decline Bench 4 x 5-8

Incline DB Bench 4 x 10-12

Superset #2 Pec Deck Flys 4 x 10-12

Single Arm Chest Press 4 x 8 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 Cable Pushdowns 4 x 8-10

Single Arm Pushdowns 4 x 8-10 (each arm)

Superset #2 Cable Overhead Extensions 4 x 8-10

DB Single Arm Kickouts 4 x 10 (each arm)

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 3 reps @ 60% 3 reps @ 65% 1 rep @ 85% 1 reps @ 95%

Superset #1 Cable Row 4 x 5-8

Lat Pulldowns 4 x 8-10

Superset #2 Cable Low Row (w/ Rope) 4 x 8-10

Lat Pushdown 4 x 10-12

Finisher Machine Row triple drop set

Superset #1 Alternating DB Curls 4 x 5-8 (each arm)

DB Hammer Curls 4 x 5-8 (each arm)

Superset #2 Cable Curls (w/ Rope) 4 x 8-10

Single Arm Cross Body Curls 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 8 reps @ 75% 5 reps @ 80% 3 reps @ 90% 1 rep @ 90%

Superset #1 Leg Press 4 x 5-8

Hamstring Curls 4 x 10-12

Superset #2 DB RDL 4 x 5-8

Leg Extension 4 x 10-12

Finisher Leg Extension 3 triple drop sets

Superset #1 BB Shouler Press 2 x 5, 1 x 3, 1 x 10-12

DB Lateral Raise 4 x 10-12

Superset #2 DB Front Raise 4 x 5-8 (each arm)

Single Arm DB Rear Delt Flys 4 x 10-12 (each arm)

Finisher Pec Deck Rear Delt Flys 3 triple drop sets

Day 4 Chest/Triceps
Compound Bench 8 T&G reps @ 70% 5 T&G reps @ 80% 3 T&G reps @ 85% 1 T&G rep @ 90%

Superset #1 BB Incline Bench 4 x 5-8

DB Flat Bench 4 x 10-12

Superset #2 Incline DB Flys 4 x 8-10

Low Cable Flys 4 x 10-12

Finisher Chest Press 4 x AMRAP

Superset #1 Cable Pushdowns 4 x 8-10

BB Overhead Extension 4 x 10-12

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 3 reps @ 65% 3 reps @ 70% 3 reps @ 85% 3 reps @ 65%

Superset #1 Row Machine 4 x 5-8

Lat Pushdown 4 x 10-12

Superset #2 Lat Pull Down 4 x 8-10

Single Arm Underhand DB Row 4 x 10 (each arm)

Finisher Pull Ups 3 x AMRAP

1
Superset #1 Pracher Curl Machine 4 x 8-10
Overhand BB Curls 4 x 10-12

Superset #2 Alternating DB Hammer Curls 4 x 8-10 (each arm)

Spider Curls 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 10 reps @ 65% 8 reps @ 70% 5 reps @ 80% 1 rep @ 85%

Superset #1 Front Squat 4 x 8-10

RDLs 4 x 10-12

Superset #2 Single Leg Hamstring Curls 4 x 5-8 (each leg)

Goblet Squats 4 x 10

Finisher Leg Extenstions 4 x AMRAP

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

Cable Rear Delt Fly 4 x 10-12 (each arm)

Superset #2 Single Arm Cable Lateral Raise 4 x 10 (each arm)

BB Front Raise 4 x 12

Finisher Cable Side Raise 4 x 10 (each arm)

2
Day 1 Chest/Triceps
Compound Bench 12 paused reps @ 62% 10 paused reps @ 72% 8 paused reps @ 77% 1 paused rep @ 87%

Superset #1 Incline DB Bench 4 x 5-8

Decline Bench 4 x 10-12

Superset #2 Incline Chest Press 4 x 10-12

Low Cable Flys 4 x 10-12

Finisher Flat DB Bench 3 triple drop sets

Superset #1 Cable Pushdowns 4 x 8-10

Cable Overhead Extensions 4 x 10-12

Superset #2 Single Arm Cable Kickouts 4 x 10 (each arm)

DB Overhead Extension 4 x 10-12

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 5 reps @ 77% 5 reps @ 77% 3 reps @ 87% 3 reps @ 72%

Superset #1 Cable Row 4 x 5-8

Lat Pulldown 4 x 10-12

Superset #2 Lat Pushdown 4 x 8-10

Single Arm DB Row 4 x 10 (each arm)

Finisher Row Machine 3 triple drop sets

Superset #1 Preacher Curls 4 x 8-10

Rope Cable Curls 4 x 10-12

Superset #2 DB Hammer Curls 4 x 5-8 (each arm)

Concentraion Curls 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 12 reps @ 72% 10 reps @ 77% 8 reps @ 82% 1 rep @ 92%

Superset #1 Hack Squat 4 x 5-8

RDL 4 x 10-12

Superset #2 Hamstring Curl 4 x 8-10

Leg Extension 4 x 10-12

Finisher Single Leg Leg Extension 3 x 8 (each leg)

Superset #1 Seated DB Shouler Press 2 x 8, 1 x 5, 1 x 10-12

DB Lateral Raises 4 x 10-12

Superset #2 DB Front Raise 4 x 5-8 (each arm)

Rear Delt Flys 4 x 10

Finisher Cable Side Raise 4 x 10 (each arm)

Day 4 Chest/Triceps
Compound Bench 12 T&G reps @ 62% 10 T&G reps @ 72% 8 T&G reps @ 77% 1 T&G rep @ 87%

Superset #1 Incline Check Press Machine 4 x 5-8

Pec Deck Flys 4 x 10-12

Superset #2 Chest Press Machine 4 x 5-8

Single Arm DB Underhand Pec Fly 4 x 12 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 BB Skull Crushers 4 x 8-10

Single Arm DB Overhead Extension 4 x 12 (each arm)

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 5 reps @ 72% 5 reps @ 72% 3 reps @ 82% 3 reps @ 67%

Superset #1 T-Bar Row 4 x 5-8

Lat Pushdown 4 x 10-12

Superset #2 Lat Pulldown 4 x 8-10

Single Arm Low Cable Row 4 x 10 (each arm)

Finisher DB Lat Pullover 3 x AMRAP

1
Superset #1 DB Alternating Curls 4 x 5-8 (each arm)
Double Arm DB Hammer Curls 4 x 12-15

Superset #2 BB Curl 4 x 8-10

Single Arm Cable Cross Body Curl 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 12 reps @ 67% 10 reps @ 72% 8 reps @ 77% 1 rep @ 87%

Superset #1 Leg Extension 4 x 8-10

Cannonball Leg Press 4 x 10-12

Superset #2 Hamstring Curl 4 x 5-8

Split Squat w/ DB 4 x 10 (each leg)

Finisher Leg Press 3 triple drop sets

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

DB Rear Delt Flys 4 x 10-12

Superset #2 BB Front Raise 4 x 8-10

Cable Side Raise 4 x 12 (each arm)

Finisher Side Raise Partials 4 x AMRAP

2
Day 1 Chest/Triceps
Compound Bench 10 paused reps @ 72% 8 paused reps @ 77% 5 paused reps @ 82% 1 paused rep @ 87%

Superset #1 Incline BB Bench 4 x 5-8

Low Cable Flys 4 x 10-12

Superset #2 Incline DB Flys 4 x 10-12

Flat DB Bench 4 x 10-12

Finisher Weighted Dips 4 x 5-8

Superset #1 Cable Pushdowns 4 x 8-10

BB Overhead Extension 4 x 10-12

Superset #2 Single Arm DB Kickouts 4 x 10 (each arm)

Incline DB Skull Crushers 4 x 10-12

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 3 reps @ 72% 3 reps @ 77% 3 reps @ 92% 3 reps @ 72%

Superset #1 Row Machine 4 x 5-8

Lat Pulldown Machine 4 x 10-12

Superset #2 Lat Pullover 4 x 8-10

Single Arm Cable Row 4 x 10 (each arm)

Finisher Pull ups 4 x AMRAP

Superset #1 DB Hammer Curls 4 x 5-8 (each arm)

DB Spider Curls 4 x 10-12

Superset #2 Single Arm Preacher Curl 4 x 5-8 (each arm)

Supinated DB Curls 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 10 reps @ 72% 8 reps @ 72% 5 reps @ 87% 1 rep @ 92%

Superset #1 RDL 4 x 5-8

Cannonball Leg Press 4 x 10-12

Superset #2 Goblet Squat (Heels on Plate) 4 x 8-10

Leg Press (High Positioning) 4 x 10-12

Finisher Leg Extension 3 triple drop sets

Superset #1 Seated DB Shouler Press 2 x 8, 1 x 5, 1 x 10-12

Cable Single Arm Rear Delt Fly 4 x 10-12 (each armK)

Superset #2 Cable Front Raise 4 x 5-8

Lateral Raise 4 x 10-12

Finisher Side Raise Machine 3 triple drop sets

Day 4 Chest/Triceps
Compound Bench 10 T&G reps @ 72% 8 T&G reps @ 77% 5 T&G reps @ 82% 1 T&G rep @ 87%

Superset #1 Incline Check Press Machine 4 x 5-8

Pec Deck Flys 4 x 10-12

Superset #2 Chest Press Machine 4 x 5-8

Single Arm DB Underhand Pec Fly 4 x 12 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 BB Skull Crushers 4 x 8-10

Single Arm DB Overhead Extension 4 x 12 (each arm)

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 3 reps @ 67% 3 reps @ 72% 3 reps @ 87% 3 reps @ 67%

Superset #1 Underhand BB Row 4 x 5-8

DB Lat Pullover 4 x 10-12

Superset #2 Lat Pulldown 4 x 8-10

Single Arm DB Row 4 x 10 (each arm)

Finisher Cable Row 3 triple drop sets

1
Superset #1 Straight Bar Cable Curl 4 x 5-8
DB Cross Body Curls 4 x 10-12 (each arm)

Superset #2 Alternating DB Curls 4 x 8-10 (each arm)

Overhand BB Curl 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 10 reps @ 67% 8 reps @ 72% 5 reps @ 82% 1 rep @ 87%

Superset #1 Front Squat 4 x 8-10

DB RDLs 4 x 10-12

Superset #2 Hamstring Curl 4 x 5-8

Leg Extensions 4 x 10

Finisher Goblet Squat 4 x AMRAP

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

BB Front Raise 4 x 10-12

Superset #2 Single Arm DB Lateral Raise 4 x 10 (each arm)

Rear Delt Crossover 4 x 12

Finisher Cable Side Raise 4 x 10 (each arm)

2
Day 1 Chest/Triceps
Compound Bench 8 paused reps @ 72% 5 paused reps @ 82% 3 paused reps @ 87% 1 paused rep @ 92%

Superset #1 Decline Bench 4 x 5-8

Incline DB Bench 4 x 10-12

Superset #2 Pec Deck Flys 4 x 10-12

Single Arm Chest Press 4 x 8 (each arm)

Finisher Incline Smith Machine 4 x AMRAP

Superset #1 Cable Pushdowns 4 x 8-10

Single Arm Pushdowns 4 x 8-10 (each arm)

Superset #2 Cable Overhead Extensions 4 x 8-10

DB Single Arm Kickouts 4 x 10 (each arm)

Abs Weighted Cable Crunches 4 x AMRAP

Day 2 Back/Biceps
Compound Deadlift 3 reps @ 62% 3 reps @ 67% 1 rep @ 87% 1 reps @ 97%

Superset #1 Cable Row 4 x 5-8

Lat Pulldowns 4 x 8-10

Superset #2 Cable Low Row (w/ Rope) 4 x 8-10

Lat Pushdown 4 x 10-12

Finisher Machine Row triple drop set

Superset #1 Alternating DB Curls 4 x 5-8 (each arm)

DB Hammer Curls 4 x 5-8 (each arm)

Superset #2 Cable Curls (w/ Rope) 4 x 8-10

Single Arm Cross Body Curls 4 x 10 (each arm)

Abs Crunch Machine 4 x AMRAP

Day 3 Legs/Shoulders
Compound Squat 8 reps @ 77% 5 reps @ 82% 3 reps @ 92% 1 rep @ 92%

Superset #1 Leg Press 4 x 5-8

Hamstring Curls 4 x 10-12

Superset #2 DB RDL 4 x 5-8

Leg Extension 4 x 10-12

Finisher Leg Extension 3 triple drop sets

Superset #1 BB Shouler Press 2 x 5, 1 x 3, 1 x 10-12

DB Lateral Raise 4 x 10-12

Superset #2 DB Front Raise 4 x 5-8 (each arm)

Single Arm DB Rear Delt Flys 4 x 10-12 (each arm)

Finisher Pec Deck Rear Delt Flys 3 triple drop sets

Day 4 Chest/Triceps
Compound Bench 8 T&G reps @ 72% 5 T&G reps @ 82% 3 T&G reps @ 87% 1 T&G rep @ 92%

Superset #1 BB Incline Bench 4 x 5-8

DB Flat Bench 4 x 10-12

Superset #2 Incline DB Flys 4 x 8-10

Low Cable Flys 4 x 10-12

Finisher Chest Press 4 x AMRAP

Superset #1 Cable Pushdowns 4 x 8-10

BB Overhead Extension 4 x 10-12

Superset #2 Single Arm Cable Pushdown 4 x 10 (each arm)

Dips 4 x AMRAP

Abs Weighted Cable Crunches 4 x AMRAP

Day 5 Back/Biceps
Compound Deadlift 3 reps @ 67% 3 reps @ 72% 3 reps @ 87% 3 reps @ 67%

Superset #1 Row Machine 4 x 5-8

Lat Pushdown 4 x 10-12

Superset #2 Lat Pull Down 4 x 8-10

Single Arm Underhand DB Row 4 x 10 (each arm)

Finisher Pull Ups 3 x AMRAP

1
Superset #1 Pracher Curl Machine 4 x 8-10
Overhand BB Curls 4 x 10-12

Superset #2 Alternating DB Hammer Curls 4 x 8-10 (each arm)

Spider Curls 4 x 10-12

Abs Crunch Machine 4 x AMRAP

Day 6 Legs/Shoulders
Compound Squat 10 reps @ 67% 8 reps @ 72% 5 reps @ 82% 1 rep @ 87%

Superset #1 Front Squat 4 x 8-10

RDLs 4 x 10-12

Superset #2 Single Leg Hamstring Curls 4 x 5-8 (each leg)

Goblet Squats 4 x 10

Finisher Leg Extenstions 4 x AMRAP

Superset #1 Seated Military Press 1 x 8, 1 x 5, 1 x 3, 1 x AMRAP

Cable Rear Delt Fly 4 x 10-12 (each arm)

Superset #2 Single Arm Cable Lateral Raise 4 x 10 (each arm)

BB Front Raise 4 x 12

Finisher Cable Side Raise 4 x 10 (each arm)