Back Chest > Legs Arms > Accessory > Rest
Repeat this cycle.

>Warm up sets (w)
>Working sets
>Failure drop set (f)

Back and Chest:

Bench
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Incline Bench
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Dumbell Bench
3 x 12 - Focus on stretch, contraction, and flex at the top of the reps
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Cable Flies
(W) low weight x 20 - Focus on stretch
3 x 8 - Weight equal to 80% 1RM - Flex fully at the top of each rep

Lat Pull Down
(W) low weight x 20
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Seated Row
3 x 8 - Weight equal to 80% 1RM

Shrugs
3 x 15 - Weight equal to 80% 1RM
1 x 5 - Weight equal to 90% 1RM

Deadlift
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) No drop set, just rep until failure, well into partial sets



Legs and Arms:

Squat
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Seated Leg Extensions
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Seated Leg Curls
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Cable Curls / Preacher Curls
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Tricep Pull Throughs / Pull Downs
(W) low weight x 20
3 x 15 - Weight equal to 70% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Kitty Curls
(W) low weight x 20
3 x 12 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Isolated Forearm Curls
3 x 5 - Weight equal to 80% 1RM

Calf Raises
3 x 15 - Weight equal to 90% 1RM
(F) no drop set, just rep well into partials



Accessory:

Cable Crunches
(W) No weight x 20
3 x 15
(F) no drop set, just rep well into partials

Russian Twists
(W) No weight x 20
3 x 15
(F) no drop set, just rep well into partials

Shoulder Dumbbell Press
(W) low weight x 20
3 x 12
(F) no drop set, just rep well into partials

Lateral Raises
(W) low weight x 20
3 x 12
(F) no drop set, just rep well into partials

Plank
3 sets holding until failure; at least 90 seconds

Side Plank
3 sets holding until failure; at least 90 seconds

Incline Crunches
5 x 20

Incline Twist Crunches
5 x 20

Hanging Leg Raises
5 x 20




Back Chest > Legs Arms > Accessory > Rest
Repeat this cycle.

>Warm up sets (w)
>Working sets
>Failure drop set (f)

Back and Chest:

Bench
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Incline Bench
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Dumbell Bench
3 x 12 - Focus on stretch, contraction, and flex at the top of the reps
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Cable Flies
(W) low weight x 20 - Focus on stretch
3 x 8 - Weight equal to 80% 1RM - Flex fully at the top of each rep

Lat Pull Down
(W) low weight x 20
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Seated Row
3 x 8 - Weight equal to 80% 1RM

Shrugs
3 x 15 - Weight equal to 80% 1RM
1 x 5 - Weight equal to 90% 1RM

Deadlift
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) No drop set, just rep until failure, well into partial sets



Legs and Arms:

Squat
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Seated Leg Extensions
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Seated Leg Curls
3 x 8 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Cable Curls / Preacher Curls
(W) low weight x 20
3 x 5 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Tricep Pull Throughs / Pull Downs
(W) low weight x 20
3 x 15 - Weight equal to 70% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Kitty Curls
(W) low weight x 20
3 x 12 - Weight equal to 80% 1RM
(F) Start at 80% 1RM, drop 20% each failure set with little rest in-between sets

Isolated Forearm Curls
3 x 5 - Weight equal to 80% 1RM

Calf Raises
3 x 15 - Weight equal to 90% 1RM
(F) no drop set, just rep well into partials



Accessory:

Cable Crunches
(W) No weight x 20
3 x 15
(F) no drop set, just rep well into partials

Russian Twists
(W) No weight x 20
3 x 15
(F) no drop set, just rep well into partials

Shoulder Dumbbell Press
(W) low weight x 20
3 x 12
(F) no drop set, just rep well into partials

Lateral Raises
(W) low weight x 20
3 x 12
(F) no drop set, just rep well into partials

Plank
3 sets holding until failure; at least 90 seconds

Side Plank
3 sets holding until failure; at least 90 seconds

Incline Crunches
5 x 20

Incline Twist Crunches
5 x 20

Hanging Leg Raises
5 x 20