Tips: Approx. 60 seconds per rep. Tension all the way through the motion. Focus on failure not getting all reps.
All strength days
20 minute warm up on treadmill
2 minute cold plunge @ 40ish F.
10 minute stretching
Day 1 – Upper Body
Barbell Bench Press – 4 sets (6,8,10,12).
Neutral Grip Lat Pull Down 4 sets (X 10)
Superset: Dumbell Front Raises – 4 sets (x 10) and Dumbell Side Raises – 4 sets (x 10)
Squated Cable Row – 4 sets (x 10)
Face Pull – 4 sets (x 10)
Superset: Bicep Curl – 4 sets (x 10) and Hammer Curl – 4 sets (x 10)
Cable Rope Overhead Extension – 4 sets (x 10)
Triceps Pushdowns
Day 2 – Lower Body
Glute Bridges – 2 sets (12-15)
Clamshells – 2 sets (12-15)
Banded lateral walks – 2 sets (15-20)
Barbell Hip Thrusts – 3 sets (8 – 10)
Step Ups – 3 sets (8-10)
Superset: Squats – 4 sets (x 6, 8, 10, 12) and Goblet Squares – 4 sets (10)
Superset: Deadlifts – 4 sets (x 10) and Leg Extensions – 4 sets (x10)
Superset: Leg Press Wide – 4 sets (x 10) and Leg Press Narrow – 4 sets (x 10
Cable Wood choppers – 4 sets (x 10)
Cable Ab Crunch – 4 sets (x 10)
Hanging Leg Raises 4 sets (x 10)
Day 3 – Push (or rest)?? / Cardio
Barbell Bench Press – 4 sets (6,8,10,12)
Incline DB Bench Press – 4 sets (x 10)
Pec Dec – 4 sets (x 10)
DB Shoulder Press – 4 sets (X 10
Tricep Kick Back – 4 sets (X 10)
EZ Bar Skull Crusher – 4 sets (X 10)
Crunches with Ball – 4 sets (X10)
Cable Wood choppers – 4 sets (x 10)
Day 4 – Pull
20 minute warm up on treadmill
10 minute stretching
Deadlift – 4 sets (6, 8, 10, 12)
Pendlay Rows – 4 sets (x 10)
Wide Grip Lat Pull Down – 4 sets (x 10)
Rope Pull Down – 4 sets (x 10)
Superset: Hammer Curls – 4 sets (x 10) and Concentration Curls (x 10)
Superset – Cable Wood choppers – 4 sets (x 10), Cable Ab Crunch – 4 sets (x 10), and Hanging Leg Raises 4 sets (x 10)
Day 5 legs
Glute Bridges – 2 sets (12-15)
Clamshells – 2 sets (12-15)
Banded lateral walks – 2 sets (15-20)
Barbell Hip Thrusts – 3 sets (8 – 10)
Step Ups – 3 sets (8-10)
Squats – 4 sets (6,8,10, 12)
Barbell Lunges – 4 sets (x 10)
Superset – Walking Lunges – 4 sets (x 10) and Leg Extensions – 4 sets (x 10)
Superset – Leg Press Wide – 4 sets (x10) and Leg Press Closed – 4 sets (x 10)
Calf Raise – 4 sets (x 10)
Cable Wood choppers – 4 sets (x 10)
Cable Ab Crunch – 4 sets (x 10)
Hanging Leg Raises 4 sets (x 10)
Day 6 – Kettle Bell Mobility Exercises and Recovery
Day 7 – Stretching
Robert Rost 