DB Split Squat 4 Sets x 10 Reps Each Leg(Used DB Weight Of 35’s, 40’s, 45’s and 50’s) Narrow Stance Leg Press 4 Sets x 20 Reps(Slow Reps With No Lockout At Top Or Pause At Bottom) Lying Leg Curl 4 Sets x 25 Reps(Not Super Heavy. Slow Controlled Reps With A Slower...
Incline DB Flyes + Bench Press Incline DB Flyes x 12 Superset with Bench Press x 12-15(Weights: 135#, 185#, 225# then 275#)Then Worked Back Down225#, 185#, 135# Band Crossovers (or Cable Crossovers) + Multi-grip Bar Pushups (Low, Widest Grip) Band Crossovers x...
Close-grip Smith Machine Press 4 Sets x 15-20 (Pyramiding Up Each Set) Rope Pressdown + Overhead Rope Triceps Extension Rope Pressdown x 15-20 Superset with Overhead Rope Triceps Extension x 10-12 Reps DB Hammer Curls + Standard DB Biceps Curls DB Hammer...
Smith Machine Shoulder Press (Or Any Machine Press) 4 Sets x 12-15 Reps (Pyramiding Up Each Set) Side Lateral Raise + Alternating Forward Raise Side Lateral Raise x 15 Superset with Alternating Forward Raise x 15 Each Arm3x Rounds Plate Shrugs 3 Sets x 25 Strict...
