Strength
Strength
1 weeks / 7 days per week
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Week 1
Day 1
Bench Press
AssistanceIncline Bench Press (Barbell)
AssistanceDecline Bench Press (Barbell)
AssistanceWide Grip Chest Press (Machine plate loaded)
AssistanceFly (Cable)
AssistanceIncline Fly (Cable)
AssistanceDecline Fly (Cable)
AssistanceDay 2
Shoulder Press (Dumbbell)
AssistanceShrug (Dumbbell)
AssistanceFace Pull (Cable)
AssistanceOne Arm Standing Cross Row
AssistanceReverse Cross Fly
AssistanceLateral Raise (Dumbbell)
AssistanceRear Lateral Raise (Dumbbell)
AssistanceUpright Row (Barbell)
AssistanceDay 3
Squat
AssistanceLying Leg Curl (Machine)
AssistanceLeg Extension (Machine)
AssistanceSeated Calf Press (Machine)
AssistanceDay 4
Curl (Barbell)
AssistanceIncline Triceps Extension (Barbell)
AssistanceReverse Curl (Barbell)
AssistancePushdown (Machine)
AssistancePreacher Curl (Machine plate loaded)
AssistanceCurl (Dumbbell)
AssistanceTriceps Extension (Dumbbell)
AssistanceHammer Curl (Dumbbell)
AssistanceTriceps Extension (Cable)
AssistanceEZ Bar Close Grip Curl
AssistanceWrist Curl (Dumbbell)
AssistanceDay 5
Deadlift
AssistanceSeated Row (Cable)
AssistancePulldown (Cable)
AssistanceT-bar Row (Machine plate loaded)
AssistancePulldown (Machine plate loaded)
AssistanceSeated Row (Machine)
AssistanceClose Grip Pulldown (Cable)
AssistanceDay 6
Cardio Day
AssistanceDay 7
Cardio Day
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KeyLifts
