Chest
2 sets x 5-8 heavy BB/DB bench
2 sets x 5-8 heavy BB/DB incline bench
3 sets x 10-12 hammer strength bench (works lower chest hardcore)
3 sets x 10-12 hammer strength close grip bench (works entire inner chest)
3 sets x 12-15 incline DB flyes
3 sets x 12-15 DB pullovers
1 set extreme stretching
Back
3 sets x 5-8 BB rows
2 sets x 5-8 heavy seated hammer strength rows
3 sets x failure dropset seated hammer strength rows
2 sets x 5-8 heavy hammer strength lat pull downs
3 sets x failure dropset hammer strength lat pull downs
3 sets x 10 slow controlled db rows (both lats at the same time each set)
1 set x failure rack chins/extreme stretching between reps
Hams/calves
3 sets x 5-8 SLDL
3 sets x 8-10 lunges
4 sets x 12-15 ham curl
3 sets x failure leg press calve raises
1 set extreme stretching
Shoulders
3 sets x 5-8 BB/DB press
3 sets x 8-12 front raises
3 sets x 8-12 side raises
3 sets x 8-12 reverse flyes
1 set extreme stretching
Arms
3 sets x 5-8 close grip bench
3 sets x 8-12 hammer strength seated dips
3 sets x 8-12 overhead extensions
3 sets x 8-12 rope pull downs
1 set extreme stretching
3 sets x 8-12 incline db curls
3 sets x 8-12 standing ez bar curl
3 sets x 8-12 machine preacher curl
3 sets x 8-12 hammer curl
3 sets x 8-12 BB wrist curl
3 sets x 8-12 rope hammer curl
1 set extreme stretching
Quads/calves
3 sets x 8-12 hack squats
3 sets x 12-15 leg press
4 sets x 15-20 leg extensions
1 set extreme stretching
3 sets x 8-12 standing calf raises
3 sets x 8-12 seated calf press
1 set extreme strething
Off
2 sets x 5-8 heavy BB/DB bench
2 sets x 5-8 heavy BB/DB incline bench
3 sets x 10-12 hammer strength bench (works lower chest hardcore)
3 sets x 10-12 hammer strength close grip bench (works entire inner chest)
3 sets x 12-15 incline DB flyes
3 sets x 12-15 DB pullovers
1 set extreme stretching
Back
3 sets x 5-8 BB rows
2 sets x 5-8 heavy seated hammer strength rows
3 sets x failure dropset seated hammer strength rows
2 sets x 5-8 heavy hammer strength lat pull downs
3 sets x failure dropset hammer strength lat pull downs
3 sets x 10 slow controlled db rows (both lats at the same time each set)
1 set x failure rack chins/extreme stretching between reps
Hams/calves
3 sets x 5-8 SLDL
3 sets x 8-10 lunges
4 sets x 12-15 ham curl
3 sets x failure leg press calve raises
1 set extreme stretching
Shoulders
3 sets x 5-8 BB/DB press
3 sets x 8-12 front raises
3 sets x 8-12 side raises
3 sets x 8-12 reverse flyes
1 set extreme stretching
Arms
3 sets x 5-8 close grip bench
3 sets x 8-12 hammer strength seated dips
3 sets x 8-12 overhead extensions
3 sets x 8-12 rope pull downs
1 set extreme stretching
3 sets x 8-12 incline db curls
3 sets x 8-12 standing ez bar curl
3 sets x 8-12 machine preacher curl
3 sets x 8-12 hammer curl
3 sets x 8-12 BB wrist curl
3 sets x 8-12 rope hammer curl
1 set extreme stretching
Quads/calves
3 sets x 8-12 hack squats
3 sets x 12-15 leg press
4 sets x 15-20 leg extensions
1 set extreme stretching
3 sets x 8-12 standing calf raises
3 sets x 8-12 seated calf press
1 set extreme strething
Off
Comment