BUILDING

THE PERFECT
CHEST
6 WEEK TRAINING PROGRAM
CREATED BY STEVEN CAO
 W H A T Y O U W I L L L E A R N ?

IN THESE NEXT 6 WEEKS I WILL BE

DEMONSTRATING AND PROVIDING YOU WITH
MY PHILOSOPHIES & PRINCIPLES ON HOW I
TRAIN CHEST. THE CHEST IS COMPRISED OF
TWO MUSCLE GROUPS THE PECTORALS
MAJOR AND PECTORALS MINOR.
I WILL BE GOING INTO DETAIL NAILING EVERY
SEGMENT TO MAXIMIZE GROWTH & DETAIL IN
THE CHEST. EVERY WEEK WILL CONSIST OF
DIFFERENT EXERCISES. THERE WILL ALSO BE
CERTAIN DAYS WHERE YOU'LL BE USING
HEAVIER WEIGHTS OTHER DAYS MORE
FOCUSED AROUND VOLUME TRAINING. MY
CHEST HAS BEEN A LACKING MUSCLE GROUP
IN MY PHYSIQUE AND I WAS DETERMINED TO
MAKE SURE I MADE IMPROVEMENTS.
I LEARNED MANY DIFFERENT APPROACHES
WHEN IT COMES TO TRAINING AND I AM
EXCITED TO BE SHARING WITH YOU ALL MY
TECHNIQUES AND WORKOUTS.

W W W . C O A C H I N G B Y C A O . C O M
WEEK 1
MONDAY TUESDAY WEDNESDAY
OFF DAY
CHEST BACK
4 EXERCISES 5 EXERCISES
16 SETS 16 SETS

THURSDAY FRIDAY SATURDAY

OFF DAY
QUADS SHOULDERS
3 EXERCISES 4 EXERCISES
12 SETS 12 SETS
HAMSTRINGS TRAPS
3 EXERCISES 3 EXERCISES
9 SETS 9 SETS

SUNDAY

ARMS
4 EXERCISES
12 SETS
CALVES
3 EXERCISES
9 SETS
ABS
3 EXERCISES
9 SETS
 WEEK 1
MONDAY
CHEST

TODAYS WORKOUT WE ARE

GOING TO BE FOCUSING ON
THE UPPER PECTORAL MUSCLE.
THE VAST MAJORITY OF
PEOPLE ARE LACKING THIS
PART OF THE CHEST AND IT
MAKES UP MORE THAN HALF
OF THE PECTORAL MUSCLE.
THE BIGGER YOUR UPPER
CHEST APPEARS THE BIGGER
YOUR OVERALL CHEST IS
GOING TO BE.
 WE ARE SETS INCLINE DUMBBELL PRESS
GOING TO
WARMUP PERFORM 10-12 CONTROLLED REPS.
START OFF
(2 SETS) GET SOME BLOOD PUMPING IN THE
WITH THE
INCLINE CHEST BEFORE YOU GET TO A
DUMBBELL HEAVIER WORKING SET.
PRESS.
FOR THIS SET 1 I WANT YOU TO PERFORM 12-15 REPS
WORKOUT I WITH A MODERATE WEIGHT.
WANT YOU TO
REALLY GET A SET 2 INCREASE WEIGHT BY 30% PERFORM
GOOD 12-15 REPS AGAIN THIS SET.
STRETCH AT
THE BOTTOM
SET 3 INCREASE WEIGHT BY 15% PERFORM
OF THE REP.
8-12 REPS.
MAKE SURE
YOU
COMPLETE SET 4 THIS SET WILL BE DETERMINED BY

THE FORM SET 3, IF SET 3 WAS EASY THEN

BUT DON’T INCREASE WEIGHT BY 15%. IF SET 3
FULLY LOCK WAS CHALLENGING YOU CAN KEEP
OUT. THE WEIGHT THE SAME OR DECREASE
THIS KEEPS IF NEEDED. GOAL IS TO HIT 6-10 REPS
TENSION ON THIS SET SO MAKE SURE YOU ARE
THE MUSCLE USING A WEIGHT THAT YOU CAN
DURING THE PERFORM 6 BUT FAIL AT 10 REPS.
WHOLE SET.
PRO TIP:
MAKE SURE YOU ARE
STRETCHING OUT YOUR CHEST
IN BETWEEN SETS.
THIS WILL INCREASE MAXIMUM
BLOOD FLOW IN THE CHEST
WHICH WILL HELP WITH
OVERALL GROWTH.
 FOR THIS
HAMMER STRENGTH PRESS OR
EXERCISE WE
ARE SETS SEATED MACHINE CHEST PRESS
TARGETING
THE MEDIAL SET 1 I WANT YOU TO PERFORM 10-12
PART OF THE REPS WITH MODERATE WEIGHT.
CHEST.
FOR THIS SET 2 SLIGHTLY INCREASE WEIGHT IF
EXERCISE I
NEEDED, GO BY HOW YOU FEEL.
WANT YOU TO
EXPLODE ON AIM FOR 10-12 REPS.
THE
EXTENSION OF SET 3 INCREASE WEIGHT BY 15%
THE REP,
PERFORM 8-12 REPS.
ONCE REP IS
COMPLETED
DO A 3 SET 4 THIS SET WILL BE DETERMINED
SECOND BY SET 3, IF SET 3 WAS EASY
NEGATIVE.
THEN INCREASE WEIGHT BY 15%.
WE WILL BE
IF SET 3 WAS CHALLENGING YOU
SHOOTING
FOR A TOTAL CAN KEEP THE WEIGHT THE
OF 4 SETS. SAME OR DECREASE IF NEEDED.
MAKE SURE GOAL IS TO HIT 6-10 REPS THIS
YOU PUSH
SET SO MAKE SURE YOU ARE
YOURSELF
AND USE A USING A WEIGHT THAT YOU CAN
WEIGHT THAT PERFORM 6 BUT FAIL AT 10 REPS.
IS
MODERATELY
HEAVY.
 FOR THIS
EXERCISE WE SETS DUMBBELL CHEST FLY
ARE
TARGETING SET 1 I WANT YOU TO PERFORM 10-12
THE INNER REPS WITH MODERATE WEIGHT.
PART OF THE
CHEST. SET 2 SLIGHTLY INCREASE WEIGHT IF
FOR THIS
NEEDED, GO BY HOW YOU FEEL.
EXERCISE I
WANT YOU TO GO FOR 10-12 REPS AGAIN.
REALLY
CONTROL THE SET 3 DECREASE WEIGHT BY 15%
WEIGHT.
PERFORM 8-12 REPS. PAUSE FOR
MAKE SURE
YOU LET THE 10 SECONDS. THEN IMMEDIATELY
MUSCLE PERFORM ANOTHER 10-12 REPS.
STRETCH
BEFORE YOU
SET 4 REPEAT SET 3. DECREASE IN
SQUEEZE FOR
WEIGHT IF NEEDED.
THE REPS.
WE WILL BE
SHOOTING
FOR A TOTAL
OF 4 SETS.
MAKE SURE
YOU FOCUS
ON
CONTROLLING
THE WEIGHT.
 FOR THIS CHEST DIPS SUPER SET
EXERCISE WE SETS MACHINE SEATED CHEST FLY
ARE TARGETING
THE LOWER & SET 1 SHOOT FOR 10-12 REPS FOR DIPS
INNER PART OF
THE CHEST. & 10-12 REPS FOR CHEST FLY.
FOR THIS
EXERCISE I
SET 2 DIPS- SHOOT FOR 8-12 REPS
WANT YOU TO
LEAN LIGHTLY SLIGHTLY INCREASE WEIGHT IF
FORWARD TO NEEDED FOR CHEST FLY, GO BY
GET A BETTER
HOW YOU FEEL.
CONTRACTION
FOR THE DIPS. SET 3
TRY TO REPEAT STEPS FROM SET 2.
CONTROL Y0UR
BODY WEIGHT
ON THE SET 4 FOR THS SET, I WANT YOU TO GO
NEGATIVE &
UNTIL FAILURE FOR THE CHEST
THEN EXPLODE
UP AND DIPS. FOR CHEST FLY USE A
SQUEEZE YOUR WEIGHT YOU CAN PERFORM 10-12
CHEST FOR
REPS. IMMEDIATELY AFTER
EVERY REP.
FOR THE CHEST CHEST FLYS DROP DOWN FOR
FLY USE A TRIANGLE PUSH UPS. SHOOT FOR
MODERATE
WEIGHT, GOAL 8-10 OR FAILURE.
IS TO GET A
GOOD SQUEEZE
FOR EVERY REP.
SHOOT FOR 10-
12 REPS.
TUESDAY WEDNESDAY
REST DAY
BACK
5 EXERCISES
16 SETS

ABDOMINALS
3 EXERCISES
FRIDAY
9 SETS

SHOULDERS
4 EXERCISES
THURSDAY
12 SETS

QUADS TRAPS
3 EXERCISES
3 EXERCISES
9 SETS
12 SETS
HAMSTRINGS
3 EXERCISES
SUNDAY
9 SETS

BICEPS/TRICEPS
SATURDAY 4 EXERCISES
REST DAY 12 SETS
CALVES
3 EXERCISES
9 SETS
ABS
3 EXERCISES
9 SETS
WEEK 2
MONDAY TUESDAY WEDNESDAY
OFF DAY
CHEST QUADS
4 EXERCISES 5 EXERCISES
16 SETS 16 SETS

HAMSTRINGS
THURSDAY 3 EXERCISES
9 SETS
BACK
4 EXERCISES
16 SETS FRIDAY SATURDAY
OFF DAY
BICEPS
CHEST
2 EXERCISES
3 EXERCISES
6 SETS
12 SETS
TRICEPS
SUNDAY
2 EXERCISES

SHOULDERS 6 SETS
4 EXERCISES
12 SETS
CALVES
3 EXERCISES
6 SETS
ABS
3 EXERCISES
6 SETS
 WEEK 2
MONDAY
CHEST

TODAYS WORKOUT WE ARE

GOING TO BE FOCUSING ON
THE UPPER PECTORAL MUSCLE.
MAJORITY OF GUYS ARE
LACKING THIS PART OF THE
CHEST AND IT MAKES UP MORE
THAN HALF OF THE PECTORAL.
THE BIGGER YOUR UPPER
CHEST APPEARS THE BIGGER
YOUR OVERALL CHEST IS
GOING TO BE.
 SETS INCLINE BARBELL PRESS
WE ARE
WARMUP PERFORM 10-12 CONTROLLED REPS.
GOING TO
(2 SETS) GET SOME BLOOD PUMPING IN THE
START OFF
WITH THE CHEST BEFORE YOU GET TO A
INCLINE HEAVIER WORKING SET.
BARBELL
PRESS. SET 1 I WANT YOU TO PERFORM 12-15 REPS
FOR THIS WITH A MODERATE WEIGHT.
WORKOUT I
WANT YOU TO SET 2 INCREASE WEIGHT BY 30% PERFORM
FOCUS ON 12-15 REPS AGAIN THIS SET.
CONTROLLING
THE REP.
SET 3 INCREASE WEIGHT BY 15% IF
MAKE SURE
POSSIBLE, PERFORM 8-12 REPS.
YOU
COMPLETE
THE FORM SET 4 THIS SET WILL BE DETERMINED BY

BUT DON’T SET 3, IF SET 3 WAS EASY THEN

FULLY LOCK INCREASE WEIGHT BY 15%. IF SET 3
OUT. WAS CHALLENGING YOU CAN KEEP
THIS KEEPS THE WEIGHT THE SAME OR DECREASE
TENSION ON IF NEEDED. GOAL IS TO HIT 10-12 REPS
THE MUSCLE THIS SET SO MAKE SURE YOU ARE
DURING THE USING A WEIGHT THAT YOU CAN
WHOLE SET. PERFORM 10 BUT FAIL AT 12 REPS.
PRO TIP:
MAKE SURE YOU GET A GOOD
ARCH & YOUR NOT LYING FLAT
ON YOUR BACK.
PLACE YOUR TRAPS INTO THE
BENCH AND ARCH YOUR
LOWER BACK.
 FOR THIS
WORKOUT GOAL IS STANDING CHEST CABLE FLY
TO FOCUS MAINLY
ON VOLUME. THE SETS SUPERSET DECLINE MACHINE PRESS
CABLE FLIES ARE
GOING TO PRE SET 1 I WANT YOU TO PERFORM 10-12 REPS
EXHAUST YOUR
CHEST BEFORE
WITH A MODERATE WEIGHT FOR
YOU DROP INTO BOTH CHEST FLY AND DECLINE
THE DECLINE
PRESS.
PRESSES.
FOR THE DECLINE
PRESSES YOU SET 2 INCREASE WEIGHT FOR DECLINE
WONT HAVE TO
GO THAT HEAVY. PRESS BY 30% PERFORM 8-10 REPS
USE A WEIGHT FOR DECLINE PRESS. CHEST FLY
YOUR CHEST CAN
REMAINS THE SAME 10-12 REPS.
FEEL AND
CONTRACT. GOAL
FOR CABLE FLIES
SET 3 INCREASE WEIGHT AGAIN BY 15% IF
IS 10-12 REPS - TRY
TO CONTROL THE POSSIBLE FOR DECLINE PRESS,
NEGATIVES FOR 2 PERFORM 6-10 REPS.
SECONDS THEN
SQUEEZE & HOLD
FOR 2 SECONDS SET 4 REPEAT STEPS FOR SET 3. IF WEIGHT
FOR EVERY REP.
FOR DECLINE PRESS IS TOO HEAVY AT
FOR THE DECLINE
PRESSES DO A 2 THIS POINT THEN DECREASE IN
SECOND NEGATIVE
WEIGHT.
THEN EXPLODE
ON THE WAY UP.
GOAL FOR
DECLINE PRESSES
IS 8-12 REPS.
YOU MAY
INCREASE WEIGHT
FOR DECLINE
PRESS IF NEEDED
FOR EACH SET.
PRO TIP:
FOR CHEST CABLE FLY THE
GOAL IS TO USE A WEIGHT YOU
CAN REALLY CONTROL BUT
STILL CHALLENGES YOU.
YOU MAY INCREASE IN WEIGHT
IF NEEDED.
FOCUS ON GETTING THE
STRETCH FOR THE NEGATIVES
OF THE FLYS.
 INCLINE DUMBBELL HEX PRESS
FOR THIS SETS SUPERSET PUSH UPS
EXERCISE WE
SET 1 I WANT YOU TO PERFORM 10-12 REPS
ARE
WITH A MODERATE WEIGHT FOR HEX
TARGETING
THE INNER- PRESS. PUSH UPS SHOOT FOR 12-15
UPPER PART REPS.
OF THE CHEST.
FOR THIS SET 2 INCREASE WEIGHT FOR HEX PRESS
EXERCISE I BY 15 % PERFORM 8-10 REPS FOR HEX
WANT YOU TO PRESS. PUSH UPS SHOOT FOR 12-15
REALLY REPS. ( ROUND NUMBER TO NEAREST
SQUEEZE THE WEIGHT INCREMENT IF ITS NOT A
CHEST AT THE
WHOLE NUMBER.
LOCK-OUT
PORTION OF
SET 3 INCREASE WEIGHT BY 10% IF YOU
THE REP.
COMPLETED 10 REPS IN SET 2. IF THE
USE A
MODERATE WEIGHT WAS CHALLENGING THEN

WEIGHT. INCREASING IN WEIGHT IS NOT

SHOOT FOR A NEEDED. GOAL FOR SET 3 IS 8-10
TOTAL OF 4 REPS.PUSH UPS SHOOT FOR 8-12
SETS. REPS.
MAKE SURE
YOU FOCUS SET 4 REPEAT STEPS FOR SET 3. IF WEIGHT
ON FOR HEX PRESS IS TOO HEAVY AT
CONTROLLING THIS POINT THEN DECREASE IN
THE WEIGHT.
WEIGHT TO THE WEIGHT YOU USED IN
SET 1 OR 2.
AT THIS POINT IN
THE WORKOUT INCLINE MACHINE PRESS
YOU CHEST SETS (ANY INCLINE PRESSING MACHINES -
HAMMER STRENGTH MACHINE IS THE MOST IDEAL)
SHOULD FEEL
FATIGUED &
SET 1 GOAL IS TO HIT 10 REPS IF YOU ARE
BROKEN DOWN.
GOAL IS TO SHY OF REPS SHOOT FOR AT LEAST 7.
MAXIMIZE IF YOU HAVE A SPOTTER HAVE THEM
BLOOD FLOW IN SLIGHTLY HELP YOU MEET THE 10
THE UPPER
REPS.
CHEST.
THIS WILL BE
THE LAST SET 2 REPEAT SET 1. MAY INCREASE WEIGHT
WORKOUT SO IF NEEDED.
WE ARE GOING
TO KEEP REST
PERIODS TO A SET 3 REPEAT SET 1. MAY INCREASE WEIGHT
MINIMUM. IF NEEDED.
I WANT YOU TO
SHOOT FOR A
SET 4 REPEAT SET 1. MAY INCREASE WEIGHT
TOTAL FOR 4
SETS. IF NEEDED. (DICTATING ON WHETHER
I WANT THE YOU SHOULD INCREASE IN WEIGHT
TEMPO FOR THE OR NOT DEPENDS ON HOW MANY
NEGATIVES TO
REPS YOU CAN HANDLE WITH THE
BE 3 SECONDS
THEN WHEN
WEIGHT, IF FOR SET 1 YOU REACHED
YOU SQUEEZE 10 REPS BUT IT WAS CHALLENGING
FOR THE REP - STAY THERE. IF YOU FELT LIKE YOU
HOLD THE
HAD MORE IN THE TANK THEN
WEIGHT UP FOR
INCREASE FOLLOWING SET. IF YOU
3 SECONDS.
REST PERIODS IN DID DECIDE TO INCREASE IN WEIGHT
BETWEEN SETS AND IT GETS CHALLENGING YOU CAN
SHOOT FOR 30
EITHER STAY AT THAT WEIGHT OR
SECONDS.
DECREASE.
TUESDAY WEDNESDAY
REST DAY
QUADS
5 EXERCISES
16 SETS

HAMSTRINGS
3 EXERCISES
FRIDAY
9 SETS

CHEST
3 EXERCISES
THURSDAY
16 SETS

BACK TRICEPS
2 EXERCISES
3 EXERCISES
6 SETS
12 SETS
BICEPS
3 EXERCISES
9 SETS

SATURDAY
REST DAY
 WEEK 2
FRIDAY
CHEST
& TRICEPS

TODAY WE WILL BE FOCUSING

CHEST &TRICEPS.
WE WILL START OFF WITH FLAT
BENCH PRESS TRY TO WORK
UP TO A FEW HEAVY SETS.
GOAL IS TO GET BLOOD INTO
THE CHEST BEFORE MOVING
FORWARD WITH TRICEPS.
THIS WORKOUT WILL BE
EXHAUSTING, BE SURE TO BE
FUELED UP AND HYDRATED
BEFORE HAND
 FLAT BARBELL BENCH PRESS
SETS WITH DROP SETS
WE ARE
WARMUP PERFORM 10-12 CONTROLLED REPS. GET SOME
GOING TO BLOOD PUMPING IN THE CHEST BEFORE YOU
(2 SETS)
START OFF GET TO A HEAVIER WORKING SET.
WITH THE
INCLINE SET 1 I WANT YOU TO PERFORM 10-12 REPS WITH A

BARBELL MODERATE WEIGHT. ONCE YOU COMPLETE

THIS SET REST FOR 10 SECONDS THEN GO
PRESS.
AHEAD AND SHOOT FOR ANOTHER 10-12 REP.
FOR THIS
WORKOUT I SET 2 INCREASE WEIGHT FOR BENCH PRESS BY 15 %
WANT YOU TO SHOOT FOR 8-10 REPS. ONCE YOU COMPLETE
FOCUS ON THIS SET REST FOR 10 SECONDS THEN GO
CONTROLLING AHEAD AND SHOOT FOR ANOTHER 8-10 REPS.

THE REP.
SET 3 INCREASE WEIGHT BY 10% IF YOU COMPLETED
MAKE SURE
10 REPS IN SET 2. IF THE WEIGHT WAS
YOU
CHALLENGING THEN INCREASING IN WEIGHT IS
COMPLETE NOT NEEDED. GOAL FOR SET 3 IS 8-10 REPS
THE FORM AGAIN. ONCE YOU COMPLETE THIS SET REST
BUT DON’T FOR 10 SECONDS THEN GO AHEAD AND SHOOT
FULLY LOCK FOR ANOTHER 8-10 REPS

OUT.
REPEAT STEPS FOR SET 3. IF WEIGHT FOR
THIS KEEPS SET 4
BENCH PRESS IS TOO HEAVY AT THIS POINT
TENSION ON THEN DECREASE IN WEIGHT TO THE WEIGHT
THE MUSCLE YOU USED IN SET 1 OR 2. ONCE YOU COMPLETE
DURING THE THIS SET REST FOR 10 SECONDS THEN GO
WHOLE SET. AHEAD AND SHOOT FOR ANOTHER 8-10 REPS.
PRO TIP:
FOCUS ON CONTROLLING THE
WEIGHT FOR EACH REP.
YOU MAY FEEL THE NEED TO
JUST REP IT OUT BECAUSE
THERE WILL BE MANY REPS
COMPLETED BUT FOCUS ON
CONTROLLING AND
CONTRACTING.
IF YOU HAVE A SPOTTER THAT
WOULD BE PERFECT
ESPECIALLY FOR THE REPS YOU
CANNOT COMPLETE, YOUR
SPOTTER CAN ASSIST WITH
FORCED REPS.
 INCLINE BARBELL PRESS
TIME FOR US TO
FOCUS THE SETS SUPERSET TRIANGLE PUSH- UPS
UPPER CHEST.
SET 1 I WANT YOU TO PERFORM 10-12 REPS WITH
AT THIS POINT
A MODERATE WEIGHT. ONCE YOU
IN THE
WORKOUT YOU COMPLETE THIS SET IMMEDIATELY DROP
SHOULD FEEL A FOR PUSH UPS - SHOOT FOR 10-12 REPS.
GOOD AMOUNT
SET 2
OF BLOOD INCREASE WEIGHT FOR BENCH PRESS BY 15
RUNNING % IF YOU PERFORMED AN EASY 12
THROUGH YOUR REPETITIONS. SHOOT FOR 8-10 REPS. ONCE
CHEST. YOU COMPLETE THIS SET IMMEDIATELY
ITS EXTREMELY DROP FOR PUSH UPS - SHOOT FOR 10-12
IMPORTANT TO REPS.
HYDRATE
DURING THIS SET 3
INCREASE WEIGHT BY 10% IF YOU
WORKOUT TO
COMPLETED 10 REPS IN SET 2. IF THE
KEEP YOUR
WEIGHT WAS CHALLENGING THEN
PUMP GOING.
THIS EXERCISE INCREASING IN WEIGHT IS NOT NEEDED.

WE WILL BE GOAL FOR SET 3 IS 8-10 REPS AGAIN. ONCE

DOING A YOU COMPLETE THIS SET IMMEDIATELY
SUPERSET DROP FOR PUSH UPS - SHOOT FOR 10-12
STARTING OFF REPS.
WITH THE
SET 4
INCLINE REPEAT STEPS FOR SET 3. IF WEIGHT FOR
BARBELL PRESS INCLINE BENCH PRESS IS TOO HEAVY AT
THEN THIS POINT THEN DECREASE IN WEIGHT TO
IMMEDIATELY
THE WEIGHT YOU USED IN SET 1 OR 2. ONCE
DROPPING
YOU COMPLETE THIS SET IMMEDIATELY
DOWN FOR
DROP FOR PUSH UPS - SHOOT FOR 10-12
PUSH UPS.
REPS.
PRO TIP:
IF THE PUSH UPS START TO GET
DIFFICULT TO HE POINT WHERE
YOU CANT PERFORM THEM ON
YOUR OWN.
PERFORM THEM OFF OF A
BENCH.
IT GIVES A LITTLE OF
ASSISTANCE OR YOU CAN WAIT
UNTIL YOU RECOVER A LITTLE
I’D SAY 15 SECONDS AT MOST
BEFORE GOING AHEAD WITH
PUSH UPS.
BUT REMEMBER THE MORE
DIFFICULT THE BETTER SO I
WANT YOU TO REALLY
CHALLENGE YOURSELF.
AT THS POINT OF
THE WORKOUT , SEATED PEC/CHEST FLY
YOU SHOULD BE
SATISFIED WITH
SETS (DROP -SETS)
HOW YOU CHEST
IS FEELING. I SET 1 I WANT YOU TO PERFORM 10-12 REPS
WANT YOU TO WITH A WEIGHT YOU CAN CONTROL
FOCUS ON AND FEEL.. ONCE YOU COMPLETE
SQUEEZING
THIS SET REST FOR 10 SECONDS THEN
YOUR CHEST
DURING THIS GO AHEAD AND SHOOT FOR
EXERCISE. ANOTHER 8-10 REPS
CONTROL THE
NEGATIVES OF
THE REPS THEN SET 2/3/4 REPEAT SET 1. YOU WONT HAVE TO
SQUEEZE. INCREASE IN WEIGHT, FIND A WEIGHT
GOAL IS TO THAT IS CHALLENGING BUT NOT TOO
PERFORM 10-12
HEAVY TO THE POINT YOU FEEL LIKE
REPS THEN
PAUSE FOR 10 YOUR MUSCLING THE WEIGHT WITH
SECONDS THEN YOUR BODY. IF IT GETS TO THAT
GO AHEAD AND
POINT THEN DECREASE IN WEIGHT.
PERFORM
ANOTHER 8-10
REPS.
THIS WILL BE THE
LAST CHEST
EXERCISE SO IT
MAY FEEL
INTENSE WITH
YOUR PRE
EXHAUSTED
CHEST.
THIS IS WHERE
THE REPS COUNT
SO I WANT YOU
TO FINISH
STRONG.
 TRICEPS

ROPE TRICEP
EXTENSIONS
+
SKULL CRUSHERS
WITH EZ BAR
 FOR THIS
EXERCISE I SETS ROPE TRICEP EXTENSIONS
WANT YOU
TO FULLY SET 1 I WANT YOU TO PERFORM 10-12 REPS
WITH MODERATE WEIGHT.
EXTEND
YOU ARMS
SET 2 SLIGHTLY INCREASE WEIGHT IF
AT LOCK
NEEDED, GO BY HOW YOU FEEL. GO
OUT POINT
FOR 10-12 REPS AGAIN.
AND HOLD
FOR 2 SET 3 SLIGHTLY INCREASE WEIGHT IF YOU
SECONDS PERFORMED 12 REPS IN SET 2. IF NOT
FOR EVERY YOU CAN KEEP THE WEIGHT THE
REP. SAME.
GOAL IS TO
USE A
MODERATE-
HEAVY
WEIGHT BUT
NOT TOO
HEAVY TO
THE POINT
WHERE YOU
DON’T HAVE
CONTROL
OVER THE
WEIGHT.
 ALMOST SETS SKULLCRUSHERS WITH EZ BAR
COMPLETE
WITH THIS SET 1 I WANT YOU TO PERFORM 10-12 REPS
WORKOUT. WITH MODERATE WEIGHT.
YOUR BODY
SHOULD BE SET 2 SLIGHTLY INCREASE WEIGHT IF
FEELING
NEEDED, GO BY HOW YOU FEEL. GO
REALLY
FOR 10-12 REPS AGAIN.
EXHAUSTED
AT THIS POINT.
SET 3 SLIGHTLY INCREASE WEIGHT IF YOU
I WANT YOU
TO USE A PERFORMED 12 REPS IN SET 2. IF NOT

WEIGHT THAT YOU CAN KEEP THE WEIGHT THE

YOU CAN SAME.
PERFORM 10-
12 REPS WITH
FOR THIS
EXERCISE.
MAKE SURE
WHEN YOUR
DOING THE
REPS YOUR
ELBOWS ARE
POINTING
INWARDS
INSTEAD OF IT
BEING
OUTWARDS.
SATURDAY SUNDAY
REST DAY
SHOULDERS
4 EXERCISES
12 SETS

CALVES
2 EXERCISES
6 SETS

ABS
2 EXERCISES
6 SETS
WEEK 3
MONDAY TUESDAY WEDNESDAY
OFF DAY
CHEST BACK
4 EXERCISES 5 EXERCISES
16 SETS 16 SETS

SUNDAY FRIDAY SATURDAY

OFF DAY
QUADS ARMS
3 EXERCISES 3 EXERCISES
12 SETS 12 SETS
HAMSTRINGS ABS
3 EXERCISES 2 EXERCISES
9 SETS 6 SETS
CALVES
2 EXERCISES
8 SETS

SUNDAY

SHOULDERS
4 EXERCISES
12 SETS
TRAPS
2 EXERCISES
8 SETS
WEEK 3
MONDAY
CHEST

TODAY WE WILL BE FOCUSING

ON GOING HEAVY ON THE
MACHINE HAMMER STRENGTH.
FOLLOWING SUPERSETS FROM
DIPS TO CHEST FLY.
IT WILL BE VOLUME WORK
TOWARDS THEN END. KEEP
INTENSITY HIGH.
DON’T BE AFRAID TO GO
HEAVY.
USE SPOTTER IF YOU TRAINING
WITH A PARTNER.
 FOR THIS
EXERCISE INCLINE HAMMER
SETS
WE ARE STRENGTH PRESS
WARMUP PERFORM 10-12 CONTROLLED REPS. GET
GOING TO
(2 SETS) SOME BLOOD PUMPING IN THE CHEST
PYRAMID UP BEFORE YOU GET TO A HEAVIER WORKING
TO A SET.
MODERATE-
SET 1
HEAVY I WANT YOU TO PERFORM 10-12 REPS WITH
A MODERATE WEIGHT.
WORKING
SET. SET 2 INCREASE WEIGHT ON HAMMER STRENGTH
GOAL IS TO SHOOT FOR 8-10 REPS.
WORK TO A
HEAVY SET SET 3
BASED OFF THE PREVIOUS SET WILL
DICTATE WHETER YOU INCREASE OR NOT
OF 6-8 REPS.
FOR THIS SET. IF YOU COMPLETED 8-10
I WANT YOU REPS IN SET 2 THEN INCREASE WEIGHT THIS
TO STRETCH SET FOR A HEAVY 6-8 REPS.
YOUR CHEST
SET 4 IF YOU COMPLETED 6-8 REPS IN SET 3 WITH
OUT IN
MORE POSSIBLE REPS IN THE TANK.
BETWEEN
INCREASE WEIGHT TO A HEAVY 4-6 REPS. IF
SETS. WEIGHT IN SET 3 WAS CHALLENGING THEN
REST KEEP WEIGHT THE SAME.

PERIODS SET 5
USE WEIGHT USED IN SET 3, SHOOT FOR 8-
FOR THIS
10 REPS
EXERCISE
GO FOR 1 SET 6 REPEAT SET 5
MIN 30 SECS.
PRO TIP:
DON’T BE AFRAID TO GO
HEAVY.
WE ARE USING A MACHINE FOR
THIS WORKOUT WITH THE
PURPOSE OF GOING HEAVY.
MAKE SURE YOU ARE ABLE TO
CONTROL THE WEIGHT AS
WELL.
IF YOU ARE STRUGGLING TO
GET THE FIRST REP UP THEN
THE WEIGHT IS TOO HEAVY.
 CHEST DIPS
FOR THIS SUPER SET CHEST FLYS
EXERCISE WE SETS (ANY FORM OF CHEST FLY WORKS)
ARE GOING TO
FOCUS ON SET 1 I WANT YOU TO PERFORM 10-12 REPS
GETTING THE FOR DIPS. SHOOT FOR 10-12 REPS ON
CHEST FULLY CHEST FLYS.
PUMPED.
FOR THE DIPS I
SET 2 IF YOU HIT AN EASY 10-12 REPS FOR
WANT YOU TO
FOCUS ON DIPS, ATTACH A 25 LB PLATE AND
GETTING A PERFORM 8-12 REPS FOR SET 2 FOR
GOOD STRETCH DIPS. FOR CHEST FLY SHOOT FOR 10-
EVERY REP AND
12 REPS.
CONTROL YOUR
BODY.
IF YOU ARE SET 3 IF YOU HIT AN EASY 12 REPS FOR DIPS
CAPABLE OF IN SET 2, ATTACH ANOTHER 25 LB
DOING PLATE IF YOU HIT 8-10 REPS FOR DIPS
WEIGHTED DIPS
IN SET 2, KEEP THE WEIGHT THE SAME
THIS WOULD BE
A GOOD TIME TO AND PERFORM 8-12 REPS FOR CHEST
DO SO. FLY SHOOT FOR 10-12 REPS.
FOR THE CHEST
FLYS FOCUS ON SET 4 BACK TO BODY WEIGHT DIPS SHOOT
SQUEEZING FOR
FOR 10-12 REPS FOR THIS SET
2 SECONDS FOR
EVERY REP. FOLLOWING 10-12 REPS FOR CHEST
AFTER FLY.
PERFORMING
THE DIPS
IMMEDIATELY
DO CHEST FLYS.
 FOR THIS
FLAT DUMBBELL HEX PRESS
EXERCISE WE SETS
ARE
SET 1 I WANT YOU TO PERFORM 10-12 REPS WITH
TARGETING
A MODERATE WEIGHT FOR HEX PRESS.
THE INNER
PART OF THE
INCREASE WEIGHT FOR HEX PRESS BY 15 %
CHEST. SET 2
PERFORM 8-10 REPS FOR HEX PRESS.
FOR THIS (ROUND NUMBER TO NEAREST WEIGHT
EXERCISE I INCREMENT IF ITS NOT A WHOLE NUMBER)
WANT YOU
TO REALLY SET 3 INCREASE WEIGHT BY 10% IF YOU
SQUEEZE THE COMPLETED 10 REPS IN SET 2. IF THE

CHEST AT THE WEIGHT WAS CHALLENGING THEN

INCREASING IN WEIGHT IS NOT NEEDED.
LOCK-OUT
GOAL FOR SET 3 IS 8-10 REPS.
PORTION OF
THE REP. SET 4
REPEAT STEPS FOR SET 3. IF WEIGHT FOR
USE A
HEX PRESS IS TOO HEAVY AT THIS POINT
MODERATE THEN DECREASE IN WEIGHT TO THE
WEIGHT. WEIGHT YOU USED IN SET 1 OR 2.
SHOOT FOR A
TOTAL OF 4
SETS.
MAKE SURE
YOU FOCUS
ON
CONTROLLIN
G THE
WEIGHT.
TUESDAY WEDNESDAY
REST DAY
BACK
5 EXERCISES
16 SETS

THURSDAY FRIDAY

QUADS ARMS
3 EXERCISES 3 EXERCISES
12 SETS 12 SETS
HAMSTRINGS ABS
3 EXERCISES 2 EXERCISES
9 SETS 6 SETS
CALVES
2 EXERCISES
8 SETS

SATURDAY SUNDAY
REST DAY
SHOULDERS
4 EXERCISES
12 SETS
TRAPS
2 EXERCISES
8 SETS
WEEK 4
MONDAY TUESDAY WEDNESDAY
OFF DAY
QUADS CHEST
4 EXERCISES 4 EXERCISES
15 SETS 15 SETS
HAMSTRINGS
3 EXERCISES
12 SETS

THURSDAY FRIDAY SATURDAY

OFF DAY
BACK ARMS
3 EXERCISES 3 EXERCISES
12 SETS 12 SETS
ABS CALVES
3 EXERCISES 2 EXERCISES
12 SETS 6 SETS

SUNDAY

SHOULDERS
4 EXERCISES
12 SETS
TRAPS
2 EXERCISES
8 SETS
 WEEK 4
TUESDAY
CHEST

TODAY WE WILL BE FOCUSING

VOLUME & HYPERTROPHY.
YOU WILL NOTICE THERE WILL BE
HIGH REP RANGED WORKOUTS
WITHIN 15-20 REPS IN THE
BEGINNING OF THE WORKOUT.
THE GOAL IS TO USE A WEIGHT
THAT WILL CHALLENGE YOU TO
MEET THOSE REPS.
BY THE 2ND SET YOU SHOULD BE
FIGHTING THE WEIGHTS ON REPS
17-18.
IT WILL BE INTENSE AND GREAT
FOR CARDIOVASCULAR. REST
PERIODS FOR THESE EXERCISES DO
1.5- 2 MINUTES.
 FOR THIS
EXERCISE THE INCLINE BARBELL BENCH PRESS
GOAL IS TO HIT AT SETS
LEAST 15
REPETITIONS FOR WARMUP PERFORM 15 CONTROLLED REPS. GET YOUR
EACH SET. (2 SETS) BODY WARMED UP BEORE MOVING
IF YOU COULD
FORWARD WITH THE NEXT SET.
INCREASE IN
WEIGHT THAT SET 1
WOULD BE GREAT, I WANT YOU TO PERFORM 15-20 REPS WITH
BUT IF YOU AREN’T A MODERATE WEIGHT.
USED TO THIS
SET 2
TYPE OF TRAINING
STYLE THAN YOU INCREASE WEIGHT IF NEEDED. REMEMBER
WOULD HAVE TO THIS SHOULDN'T FEEL LIKE A WARM UP
PROGRESSIVELY
ANYMORE. YOU SHOULD BE USING A
INCREASE AS YOU
GET MORE WEIGHT THAT ALLOWS YOU TO REACH 15
ADAPTED TO IT. SET 3 REPS BUT FIGHTING FOR THE 20 REPS.
USE A SPOTTER
FOR THOSE LAST
BASED OFF THE PREVIOUS SET WILL
FEW REPETITIONS
IF NEEDED. DICTATE WHETER YOU INCREASE OR NOT
IF YOU DON’T FOR THIS SET. IF YOU COMPLETED 20 REPS
MEET THE 15 REPS IN SET 2 THEN INCREASE WEIGHT THIS SET.
THEN REST FOR A
IF YOU FELT COMFORTABLE WITH THE
FEW SECONDS
AND THEN GO WEIGHT IN SET 2 THEN YOU CAN STAY
AGAIN AND SET 4 THERE.
COMPLETE THE
REMAINDER OF
GOAL IS TO HIT 15 REPS, USE A WEIGHT
THE REPS.
THIS WORKOUT THAT WOULD CHALLENGE YOU THIS SET.
SHOULD BE
CHALLENGING SO
BE PREPARED FOR
A WAR WITH THE
WEIGHTS.
PRO TIP:
MAKE SURE YOU ARE
FOCUSING ON YOUR FORM AND
FOCUSING ON CONTRACTING
THE MUSCLES.
THE REPETITIONS TOWARD THE
END ARE THE ONES THAT WILL
MAKE YOU GROW.
FIGHT THROUGH AND USE A
SPOTTER TO HELP WITH
FORCED REPS.
 FOR THIS
SEATED PEC DECK/ MACHINE FLY
EXERCISE SETS
WE WILL BE
SET 1 I WANT YOU TO PERFORM 15-20 REPS
PUSHING
WITH MODERATE WEIGHT.
FOR AT
LEAST 15
SET 2 SLIGHTLY INCREASE WEIGHT IF
REPETITIONS.
NEEDED, GO BY HOW YOU FEEL. GO
REMEMBER
FOR 15-20 REPS AGAIN.
CORRECT
FORM IS
SET 3 REPEAT STEPS IN SET 2. KEEP WEIGHT
CRUCIAL.
SAME IF SET 2 FELT GREAT.
ITS
IMPORTANT
SET 4 REPEAT SET 3. DECREASE IN WEIGHT
TO USE A
IF NEEDED.
WEIGHT
YOUR
CONTROLLIN
G OR YOU’LL
BE USING
OTHER
MUSCLE
GROUPS TO
COMPENSAT
E FOR THE
EXTRA
WEIGHT YOU
ADDED ON.
 FOR THIS DECLINE PRESS
EXERCISE WE (HAMMER STRENGTH PREFERRED)
SETS
WILL BE
PUSHING FOR SET 1 I WANT YOU TO PERFORM 8-10 REPS
8-10 REPS. WITH MODERATE WEIGHT.
AT THIS POINT
IN THE SET 2 SLIGHTLY INCREASE WEIGHT IF
WORKOUT
NEEDED, GO BY HOW YOU FEEL. GO
YOU CHEST
FOR 8-10 REPS AGAIN.
SHOULD BE
FEELING
SET 3 REPEAT STEPS IN SET 2. KEEP WEIGHT
FATIGUED.
I WANT YOU SAME IF SET 2 FELT GREAT.

TO PUSH
YOURSELF
THROUGH
THIS WORK
OUT.
FOCUS ON
SQUEEZING
YOUR CHEST.
DO A TEMPO
OF 3-4
SECONDS PER
REP.
REST PERIODS
FOR THIS
EXERCISE
WILL BE 1
MINUTE.
 FOR THIS FLAT DUMBBELL CHEST FLY
EXERCISE WE SETS
ARE SET 1 I WANT YOU TO PERFORM 10-12 REPS
TARGETING WITH A THAT IS COMFORTABLE.
THE INNER
PART OF THE SET 2 INCREASE WEIGHT PERFORM 8-10
CHEST. REPS.
FOR THIS
EXERCISE I SET 3 KEEP WEIGHT THE SAME AS SET 2.

WANT YOU TO FOR THIS SET I WANT YOU TO

PERFORM 8 REPS. ONCE FINISHED 8
REALLY
REPS PAUSE WITH WEIGHT ON KNEES
SQUEEZE THE
AT STARTING POINT WAIT 10
CHEST.
SECONDS, THEN GO FOR ANOTHER 8
USE A WEIGHT
REPS.
THAT WILL
CHALLENGE SET 4 REPEAT STEPS FOR SET 3.
YOU.
SHOOT FOR A
TOTAL OF 4
SETS.
MAKE SURE
YOU FOCUS
ON
CONTROLLING
THE WEIGHT.
WEDNESDAY THURSDAY
REST DAY
BACK
3 EXERCISES
12 SETS
ABS
3 EXERCISES
12 SETS

FRIDAY SATURDAY
REST DAY
ARMS
3 EXERCISES
12 SETS
CALVES
2 EXERCISES
6 SETS

SUNDAY

SHOULDERS
4 EXERCISES
12 SETS
TRAPS
2 EXERCISES
8 SETS
WEEK 5
MONDAY TUESDAY WEDNESDAY
OFF DAY
CHEST HAMSTRINGS
4 EXERCISES 4 EXERCISES
16 SETS 16 SETS
ABS
3 EXERCISES
16 SETS

THURSDAY FRIDAY SATURDAY

OFF DAY
BACK QUADS
3 EXERCISES 4 EXERCISES
12 SETS 16 SETS
SHOULDERS HAMSTRINGS
3 EXERCISES 3 EXERCISES SUNDAY
12 SETS 12 SETS
BICEPS
4 EXERCISES
16 SETS
TRICEPS
3 EXERCISES
12 SETS
ABS
3 EXERCISES
12 SETS
WEEK 5
MONDAY
CHEST

TODAY WE WILL BE DOING

PYRAMID SETS,
WORKING UP TO HEAVY
WORKING SETS.
GOAL IS TO REALLY
FATIGUE THE CHEST WITH
THE COMPOUND
MOVEMENTS THEN WORK
VOLUME WITH THE
ISOLATIONS.
 INCLINE DUMBBELL PRESS
WE WILL BE SETS
STARTING OFF
WARMUP PERFORM 10-12 CONTROLLED REPS. GET
WITH AN
(2 SETS) YOUR BODY WARMED UP BEORE
INCLINE
MOVING FORWARD WITH THE HEAVIER
PRESS.
SETS.
GOAL IS TO
FOCUS UPPER
SET 1 I WANT YOU TO PERFORM 10-12 REPS
CHEST.
WITH A MODERATE WEIGHT.
FOCUS ON
FORM AND
SET 2 INCREASE WEIGHT, USE A WEIGHT THAT
KEEPING THE
INTENSITY WILL CHALLENGE YOU FOR 10 REPS.

HIGH.
TRY TO SET 3 BASED OFF THE PREVIOUS SET WILL

CHALLENGE DICTATE WHETER YOU INCREASE OR

YOURSELF NOT FOR THIS SET. IF YOU COMPLETED

WITH WEIGHT 10 REPS IN SET 2 THEN INCREASE

BUT KEEP IT WEIGHT THIS SET. IF YOU DID NOT

CONTROLLABL REACH 10 REPS AND REACHED 8 FOR
E AND MAKE EXAMPLE. THIS SET I WANT YOU TO
SURE YOU SHOOT FOR 8 REPS AGAIN.
CAN FEEL
YOUR PECS SET 4 IF YOU HIT AN EASY 10 REPS THEN YOU
CONTRACTING ARE NOT GOING HEAVY ENOUGH. GOAL
AND FOR THIS SET IS 6-8 REPS. BASED OFF
STRETCHING OF THE PREVIOUS SETS USE A WEIGHT
EVERY REP. THAT WILL CHALLENGE YOU FOR 8
REPS.
PRO TIP:
INCREASE IN WEIGHT BY HOW
YOU FEEL.
I DEFINITELY WANT YOU TO
CHALLENGE YOURSELF BUT A
WEIGHT YOU CAN CONTROL.
THIS WILL PUT A TON OF
BLOOD INTO YOUR CHEST.
 FOR THIS INCLINE DUMBBELL HEX PRESS
EXERCISE WE SETS SUPERSET PUSH UPS
WILL BE
PUSHING FOR SET 1 I WANT YOU TO PERFORM 10-12 REPS
8-10 REPS. WITH A MODERATE WEIGHT FOR HEX
AT THIS POINT PRESS. PUSH UPS SHOOT FOR 10-12
IN THE REPS.
WORKOUT
YOU CHEST
SET 2 INCREASE WEIGHT FOR HEX PRESS
SHOULD BE
BY IF NEEDED PERFORM 10-12 REPS
FEELING
FOR HEX PRESS. PUSH UPS SHOOT
FATIGUED.
I WANT YOU FOR 8-12 REPS.

TO PUSH
YOURSELF SET 3 KEEP WEIGHT THE SAME FOR HEX
THROUGH PRESS SHOOT FOR 10-12 REPS. FOR
THIS WORK PUSH UPS SHOOT FOR 6 -12 REPS.
OUT.
FOCUS ON SET 4 REPEAT STEPS FOR SET 3. IF WEIGHT
SQUEEZING FOR HEX PRESS IS TOO HEAVY AT
YOUR CHEST. THIS POINT THEN DECREASE IN
DO A TEMPO
WEIGHT TO THE WEIGHT YOU USED IN
OF 3-4
SET 1.
SECONDS PER
REP.
REST PERIODS
FOR THIS
EXERCISE
WILL BE 1
MINUTE.
 STANDING CHEST CABLE FLY
SETS (GOING UPWARDS WORKING THE UPPER CHEST)

FOR THIS SET 1 I WANT YOU TO PERFORM 10-12

WORKOUT
REPS WITH A MODERATE
GOAL IS TO
WEIGHT FOR CHEST FLIES.
FOCUS MAINLY
ON VOLUME.
AT THIS POINT SET 2 INCREASE WEIGHT IF NEEDED.
IN THE PERFORM 10-12 REPS.
WORKOUT YOU
SHOULD BE
FEELING SET 3 KEEP WEIGHT THE SAME ,
FATIGUED. PERFORM 10-12 REPS AGAIN.
ARMS ARE
HEAVY.
SET 4 REPEAT STEPS FOR SET 3. KEEP
THIS IS THE FUN
PART, FOCUS WEIGHT SAME. GO UNTIL
ON SQUEEZING COMPLETE FAILURE FOR THIS
AND SET
STRETCHING
FOR THIS
EXERCISE.
MAKE SURE TO
USE A WEIGHT
THAT WILL BE
CHALLENGING.
PRO TIP:
FOR CHEST CABLE FLY THE
GOAL IS TO USE A WEIGHT YOU
CAN REALLY CONTROL BUT
STILL CHALLENGES YOU.
YOU MAY INCREASE IN WEIGHT
IF NEEDED.
FOCUS ON GETTING THE
STRETCH FOR THE NEGATIVES
OF THE FLYS.
 SETS CHEST DIPS
FOR THIS
WORKOUT SET 1 FOR THIS SET I WANT YOU TO
GOAL IS TO PERFORM 10-12 REPS.
FOCUS
MAINLY ON SET 2 THIS SET YOU CAN ATTACH
THE LOWER
WEIGHT TO MAKE IT MORE
PORTION OF
THE CHEST. CHALLENGING. SHOOT FOR 10-12
GOAL OF THIS REPS.
WORKOUT IS
TO CONTROL
SET 3 REPEAT SET 2.
THE NEGATIVE
PORTION OF
THE SET 4 GO BACK TO BODY WEIGHTED
REPETITION DIPS. SHOOT FOR FAILURE THIS
AND THEN
SET.
SQUEEZE AT
END OF
REPETITION.
MAKE SURE
YOUR CHEST
IS LEANED
* IF YOU ARE NOT CAPABLE OF DOING
OVER AND
DIPS AT BODYWEIGHT OR WEIGHTED,
PARALLEL TO
USE A ASSISTED DIP MACHINE.
THE GROUND.
GOAL IS STILL THE SAME FOR THE REP
SCHEME FOR EACH SET.
PRO TIP:
FOR CHEST CABLE FLY THE
GOAL IS TO USE A WEIGHT YOU
CAN REALLY CONTROL BUT
STILL CHALLENGES YOU.
YOU MAY INCREASE IN WEIGHT
IF NEEDED.
FOCUS ON GETTING THE
STRETCH FOR THE NEGATIVES
OF THE FLYS.
TUESDAY WEDNESDAY
REST DAY
HAMSTRINGS
4 EXERCISES
16 SETS
ABS
3 EXERCISES
16 SETS

THURSDAY FRIDAY

ARMS QUADS
3 EXERCISES 4 EXERCISES
12 SETS 16 SETS
CALVES HAMSTRINGS
2 EXERCISES 3 EXERCISES
6 SETS 12 SETS

SATURDAY SUNDAY
REST DAY
BICEPS
4 EXERCISES
16 SETS
TRICEPS
3 EXERCISES
12 SETS
ABS
3 EXERCISES
12 SETS
WEEK 6
MONDAY TUESDAY WEDNESDAY
OFF DAY
BACK CHEST
4 EXERCISES 3 EXERCISES
16 SETS 18 SETS
ABS
3 EXERCISES
11 SETS

THURSDAY FRIDAY SATURDAY

OFF DAY
SHOULDERS QUADS
3 EXERCISES 4 EXERCISES
12 SETS 16 SETS
TRAPS HAMSTRINGS
3 EXERCISES 3 EXERCISES SUNDAY
12 SETS 12 SETS
CALVES BICEPS
2 EXERCISES 4 EXERCISES
8 SETS 16 SETS
TRICEPS
3 EXERCISES
12 SETS
ABS
3 EXERCISES
12 SETS
 WEEK 6
TUESDAY
CHEST
&
ABDOMINALS

TODAY THE GOAL FOR OUR

CHEST WORKOUT IS
FOCUSING STRENGTH.
WE WILL BE
INCORPORATING SOME
HEAVY WORKING SETS.
REST PERIODS FOR THESE
WORKOUTS KEEP IT
BETWEEN 1.5-2 MINUTES.
 FLAT BARBELL BENCH PRESS
SETS
WE WILL BE WARMUP PERFORM 10-12 CONTROLLED REPS.
STARTING OFF (2 SETS) GET YOUR BODY WARMED UP BEORE
WITH AN FLAT MOVING FORWARD WITH THE
BENCH PRESS. HEAVIER SETS.
GOAL IS TO
WORK UP TO SET 1 I WANT YOU TO PERFORM 8-10 REPS
HEAVY WITH A MODERATE WEIGHT.

WORKING
SET 2 INCREASE WEIGHT, USE A WEIGHT
SETS.
THAT WILL CHALLENGE YOU FOR 8
ITS
REPS. SHOOT FOR 6-8 REPS THIS SET.
IMPORTANT
TO PROPERLY
SET 3 INCREASE WEIGHT FOR THIS SET FOR
WARM UP A CHALLENGING 6 REPS. I WANT YOU
BEFORE TO SHOOT FOR 4-6 REPS
PROCEEDING
TO WORKING SET 4 REPEAT SET 3.
WITH
HEAVIER SET 5 DECREASE WEIGHT. USE A WEIGHT
WEIGHTS TO THAT WILL CHALLENGE YOU FOR 10-12

REDUCE RISK REPS.

OF INJURY.
SET 6 REPEAT SET 5.
PRO TIP:
INCREASE IN WEIGHT BY HOW
YOU FEEL.
I DEFINITELY WANT YOU TO
CHALLENGE YOURSELF BUT A
WEIGHT YOU CAN CONTROL.
THIS WILL PUT A TON OF
BLOOD INTO YOUR CHEST.
 INCLINE HAMMER STRENGTH PRESS
OR INCLINE SEATED MACHINE CHEST PRESS
SETS

FOR THIS SET 1 I WANT YOU TO PERFORM 10-12

EXERCISE WE REPS WITH MODERATE WEIGHT.
ARE TARGETING
THE UPPER SET 2 INCREASE WEIGHT, SHOOT FOR
PART OF THE
8-10 REPS.
CHEST.
FOR THIS
EXERCISE I SET 3 INCREASE WEIGHT FOR A
WANT YOU TO CHALLENGING 6-8 REPS.
EXPLODE ON
THE EXTENSION
OF THE REP. SET 4 INCREASE WEIGHT, SHOOT FOR
STOP AT 90 4-8 REPS. USE SPOTTER FOR
DEGREES THEN FORCED REPS IF YOU HAVE A
EXPLODE
PARTNER TRAINING WITH YOU.
AGAIN FOR
SET 5 DECREASE WEIGHT, USE A
ANOTHER REP.
GOAL IS TO WEIGHT THAT WILL CHALLENGE
WORK UP TO YOU FOR 8-10 REPS.
SOME HEAVY SET 6 REPEAT SET 5. DECREASE
SETS. PUSH
WEIGHT AGAIN IF NEEDED,
YOURSELF THIS
EXERCISE. SHOOT FOR 8-10 REPS.
 INCLINE DUMBBELL CHEST FLY
SETS
FOR THIS
EXERCISE WE SET 1 I WANT YOU TO PERFORM 10-12
ARE TARGETING REPS WITH MODERATE WEIGHT.
THE INNER PART
OF THE CHEST. SET 2 SLIGHTLY INCREASE WEIGHT IF
FOR THIS
NEEDED, GO BY HOW YOU FEEL.
EXERCISE I
WANT YOU TO GO FOR 10-12 REPS AGAIN.
REALLY
CONTROL THE SET 3 KEEP WEIGHT THE SAME AS SET
WEIGHT.
2. SHOOT FOR 8-10 REPS.
MAKE SURE YOU
LET THE MUSCLE
STRETCH SET 4 IF SET 3 WAS CHALLENGING YOU
BEFORE YOU CAN REPEAT THE SAME WEIGHT
SQUEEZE FOR
AND REPS. IF YOU COULDN'T GET
THE REPS.
8 REPS, DECREASE WEIGHT.
WE WILL BE
SHOOTING FOR GOAL FOR THIS SET IS 8-10 REPS.
A TOTAL OF 4
SETS. MAKE SET 5 REPEAT SET 4. DECREASE
SURE YOU
WEIGHT IF NEEDED.
FOCUS ON
CONTROLLING
THE WEIGHT.
ABDOMINALS

LEG RAISES
/
ABDOMINAL
CRUNCHES
/
ABDOMINAL
STANDING ROPE
CRUNCHES
 SETS LEG RAISES

SET 1 I WANT YOU TO PERFORM 15-20

FOR THIS REPS.
EXERCISE
FOCUS ON
SET 2 FOR THIS SET, SHOOT FOR 15-20
CONTRACTING
YOUR CORE. REPS.
MAKE SURE
YOU SET 3 REPEAT SET 1-2. SHOOT FOR 15-
EXHALING
20 REPS.
AFTER EVERY
REP. THIS
WILL GIVE
YOU A BETTER
CONTRACTION
.
KEEP REST
PERIODS IN
BETWEEN
SETS 30-45
SECONDS.
 SETS ABDOMINAL CRUNCHES

FOR THIS SET 1 I WANT YOU TO SHOOT FOR 10-20

EXERCISE, REPS.
WE ARE
GOING TO SET 2 REPEAT SET 1. IF YOU REACHED
BE 20 REPS THATS AMAZING. SHOOT
SHOOTING FOR ANOTHER 20.
FOR HIGH
REPS. SET 3 FOR THIS SET, YOUR ABS
FOCUS ON
SHOULD BE ON FIRE. SHOOT FOR
YOUR
10-15 REPS.
ERECTORS
FOLDING
SET4 REPEAT SET 3.
FORWARD
EACH REP.
THIS IS
GOING TO
ALLOW YOU
TO FULLY
CONTRACT
YOUR CORE.
 ABDOMINAL STANDING
SETS ROPE CRUNCHES
SET 1 I WANT YOU TO SHOOT FOR 10-15
FOR THIS
REPS.
EXERCISE,
YOU WILL BE
STANDING SET 2 REPEAT SET 1, SHOOT FOR 10-15
WHILE REPS.
PERFORMING
THE
SET 3 THIS SET SHOOT FOR 8-10 REPS.
ABDOMINAL
ROPE
CRUNCH. SET4 REPEAT SET 3.
FOCUS ON
CONTROLLING
THE WEIGHT
AND
BREATHING.
THIS SHOULD
GIVE A VERY
GOOD
CONTRACTION
IF
PERFORMED
CORRECTLY.
WEDNESDAY THURSDAY
REST DAY
SHOULDERS
3 EXERCISES
12 SETS
TRAPS
3 EXERCISES
12 SETS

FRIDAY SATURDAY
REST DAY
QUADS
4 EXERCISES
16 SETS
HAMSTRINGS SUNDAY
3 EXERCISES
12 SETS BICEPS
CALVES 4 EXERCISES
2 EXERCISES 16 SETS
8 SETS TRICEPS
3 EXERCISES
12 SETS
ABS
3 EXERCISES
12 SETS