ABCDEFGHIJKLMNOPQRSTUVWXYZ
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Push
Shoulders & Arms
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Legs Legs
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Pull
Back & Shoulders
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RestEAT
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Push
Chest & Arms
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LegsLegs
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Pull
Back & Shoulders
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RestEAT
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Week 1
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06/12/23Monday
Shoulders & Arms
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Incline bench rear delt fly
2 x 30
Pre-exhaustion
2 RIR
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OverHead BB Press
2 x 12, 3x 6
Last Set Dropset
3 RIR, 0 RIR
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Seated Lateral Raises
2 x 10, 2 x 15
End With drop-set
0 RIR
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Seated DB Raises
 2 x Failure-2 RIR
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Standing DB Curl
4 x 8-0 RIR
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Incline DB Curl
3 x 12
3 sec. negative
0 RIR
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Spider Curl3 x 15
3 sec. negative
2 RIR
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Rope Extensions
2 x 20
pre-exhaustion
2 RIR
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Close Grip Bench
4 x 8 Heavy-0 RIR
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DB Skullcrusher
3 x 12
3 sec. negative
2 RIR
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Overhead DB extension
3 x 10 Heavy-0 RIR
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One Arm Cable Extension
2 x 15
with dropsets
2 RIR
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06/13/23TuesdayLegs
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Leg Extensions
2 x 25
pre-exhaustion
2 RIR
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Leg Press
1 x 20, 2 x 15, 3 x 8
-3 RIR, 0 RIR
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Hack Squat2 x 15, 3 x 8-3 RIR, 0 RIR
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Bulgarian split squats
3 x 12each leg2 RIR
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Seated leg curl
3 x 12-1 RIR
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Superset-DB RDL
3 x 12-1 RIR
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Seated Calf raise
4 x 10-0 RIR
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06/14/23Wednesday
Back & Shoulders
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Straight arm pull-down
2 x 20
pre-exhaustion
2 RIR
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Barbell Row1 x 15, 4 x 8-3 RIR, 0 RIR
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Seated cable row
3 x 12
pause on contr.
0 RIR
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Underhand pulldown
3 x 12-2 RIR
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Erector Extension
3 x 15
end with drop-set
0 RIR
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Face pulls3 x 10-2 RIR
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Superset-incline DB row
3 x 10-2 RIR
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Lateral Raises
1 x 20, 3 x 12
with drop sets
0 RIR
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DB Shoulder Press
7 x FST
flex between sets
2 RIR
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06/15/23ThursdayREST DAYMeals⬇️
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BreakfastLunchDinner
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Oatmeal + Peanut butter
Chicken & Rice
Chicken & Rice
This is because I will make the Chicken & Rice in 4 containers and
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6 boiled eggs
Chicken & Rice
Chicken & Rice
take them with me because I will be gone from 9am to 9pm
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06/16/23Friday
Chest & Arms
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Push-Ups2 x 20-2 RIR
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Flat BB bench
1 x 12, 3 x 6-3 RIR, 0 RIR
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Incline DB Bench
4 x 8
end with partials
0 RIR
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Cable Fly7 x FST-2 RIR
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Alternating DB curls
3 x 10Each Arm0 RIR
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Reverse grip EZ bar curl
3 x 15-2 RIR
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Preacher Curl
7 x FST-2 RIR
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Rope Extensions
3 x 15-2 RIR
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Superset-Close Push-ups
3 x 15to failure2 RIR
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Overhead DB Extension
4 x 10-0 RIR
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BB Skullcrusher
3 x 8-0 RIR
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V Bar Pushdown
3 x 12-0 RIR
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06/17/23SaturdayLegs
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Seated Hamstring Curls
2 x 20
end with partials
2 RIR
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Hack Squat1 x 15, 3 x 8-2 RIR, 0 RIR
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DB RDL4 x 12-0 RIR
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Walking DB Lunges
3 x failure-2 RIR
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Leg Press - Feet placed high
4 x 12
end with drop-set
2 RIR
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Calf Raises4 x 8
flex between sets
2 RIR
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06/18/23Sunday
Back & Shoulders
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Close Grip Pull down
3 x 12-
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One arm cable row
3 x 12
3 sec. negative
1 RIR
85
Straight arm pulldowns
3 x 12- 0 RIR
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Superset- assisted pull-ups
3 x 12to failure0 RIR
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Pull Downs3 x 10
end with drop set
0 RIR
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DB Shoulder Press
1 x 15, 3 x 8-0 RIR
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Incline Bench DB lateral raise
3 x 12-0 RIR
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DB Lateral Raises
7 x FST-0 RIR
91
2 RIR
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06/19/23MondayREST DAYMeals⬇️
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BreakfastLunchDinner
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Oatmeal + Peanut butter
??
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6 boiled eggs
Protein Shake
?
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Week 2
100
06/23/23Friday
Shoulders & Arms