Preworkout Nutrition: • Met-Rx Met-Rx Amped NOS • L-glutamine L-glutamine • Creatine • HMB • Omega-3s Omega-3s • Multivitamin • Whey Protein • teaspoon of raw honey Morning workout: • Train one body part • 28 to 36 sets per body part • Going HEAVY • Rep ranges between 5 and 10 • More than a minute's rest between sets • 4 sets per exercise • 6 to 8 exercises • Train abs at the end of every workout, usually in a giant set for 10 or 15 minutes nonstop with 30 to 50 reps. Split: Day 1: Chest Day 2: Back Day 3: Shoulders Day 4: Biceps (four exercises), triceps (two or three exercises) Day 5: Legs Day 6: Rest Day 7: Rest Cycle starts again Evening workout: • Same exercises as morning workout • Extremely light weights • Rep ranges at 25 to 30 per set • Under 1 minute rests between sets • OR do cardio Postworkout Nutrition: • Whey protein • Dextrose • Creatine • L-glutamine L-glutamine • HMB
Back Workout Version #1 3 sets, 10-12 reps #1-Pullups (variations=wide, close grip chins, v-bar right to left) #2-Behind the neck lat pulldown(variation=v bar lat pull down to middle of chest) #3-Machine mid row underhand grip #4-Underhand Barbell row ¾(don’t bend all the way down) #5-Smith machine bent over row #6-HI row machine (underhand grip) #7-Single arm Cable low rows(rotating grip so you end up with palm facing up) #8-Machine pullovers #9-Back Extensions(variation=use weighted plate, back extension with rear delt fly)
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Dropset workout= 2 total sets per exercise-1 set= 3 dropsets(1 -heavy 8-10 reps, 2 -lighter 12-14 reps, rd
3 -lightest 15-20) #1-Bodyweight chin-ups #2-3/4 Barbell rows(underhand grip) #3-Lat pulldown with wide neutral grip bar (keep body at 30 degree angle) st
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#4-Cable rows (underhand 1 set/10reps, overhand wider grip 2 set15/reps, widest neutral grip on last set/20 reps) #5- Machine low rows(neutral grip on first 2 se ts, underhand on last) #6-Upright rows using rope cable #7-Single arm cable rows(looks like starting a lawnmover, rotate hand 90 degrees) #8-Superset-Cable pullover with straight bar, using bench/Behind the nec k lat pulldown
Back/Trap Mass Workout Superset Workout- 3 sets of each exercise #1-Weighted wide grip pullups(5 reps)/ Wide neutral grip lat pulldown(12-15 reps) Bonus: Behind the neck lat pulldown with lat bar #2-Close grip chin ups(you can use close grip lat pull as alternative)5 reps/Single arm lat pulldown (knees on ground, rotate so palm is facing you at end)(10 reps) #3-3/4 v-bar Row(vbar with barbell)(10 reps)/ Single arm low cable rows(standing with cable on lowest rung-rotate wrist)(10 reps) #4-Seated Cable row(wide neutral grip bar)(10 reps)/Single Dumbell rows(10 reps) #5-Good Mornings(barbell, on shoulders/back, keep back straight and push butt out, bends knees a little)/Rear Delt Fly while doing back Extension (10 reps for each exercise) Bonus: Stretch after this exercise doing yoga pose Cobra(rotate if needed) to kneeling Muslim pose #6-Machine Shrugs Behind(Smith or other)/Dumbell shrugs in front/ Modified upright Rows with close grip(bend to ¾ position)
Cause and Effect (Back and Chest) Supersets- 3 sets per exercise #1-Pushups 3 sets, 15 reps(wide, shoulder width, diamond)/Pullups 3 sets, 5 reps(wide, c hin-ups, v-bar) Note:Do wide pushups, then wide pull-ups, back to shoulder width pushups then to chin-ups, finally to diamond pushups, then to v-bar pullups) #2-Wide grip bench press on Smith machine(go to failure)/Wide grip bent over row on Smith machine #3-Dumbbell Decline Press/ ¾ reverse grip Barbell row Bonus: One arm pushups on decline bench(put hand on the bench) into a o ne arm dumbbell row #4-Flat Bench Dumbbell Fly(10 reps) into a press(10reps)/Seated c able rows with wide neutral grip bar(bonus: work lower back here by moving at hip after set) #5-Cable Crossover(10 reps) into Iron Cross(10 r eps)/ ¾ V bar row with barbell #6-3 Exercises-Cable Incline Presses/Wide Grip Bodyweight rows/Cable rear delt flys (sit on row machine with 2 cables and grab left handle w ith right hand and vice versa)
#7-Decline cable flys(move cable to bottom rung, do like cable crossover)/ One arm cable rows(rotate grip 180 degrees) Pull Nation Workout (Back and Biceps) 3 sets of each exercise- Go to failure #1-Wide grip bodyweight pullups/ Double bicep curls on high pulleys #2-3/4 Underhand grip barbell row/Cheat curls w ith barbell (Keep at ¾ position, shorter range o f motion) #3-V bar row(with barbell)/Standing alternating dumbbell curls #4- Rope rows with knees in armpits(squatted low rope pulls)(squat with body folded forward, pulley is at bottom position, less of a row and more like a flat pullup)/Squatted hammer rope curls(put elbows onto knees and butt almost on ground) #5-Wide neutral Grip behind the neck Lat pulldown/Guillotine curls with single pulley(one arm at a time then both at the same time-lay down under high pulley and bring handle to your forehead) #6-Everything done on Back Extension-Do 5 reps of back extensions with dumbbells isometric curl, then 5 back extension with rear delt fly, then lock at top and do curls(alternating for 5, and together for 5) #7-Barbell Curls(go slow on way down)/Barbell rows(grip is shoulder width apart) #8-Seated Cable Rows(neutral grip wide bar)/Closed Grip lay down pulley Curls(lay down on seated row bench using same bar(knees go where feet were)and curl)
Never Looking BACK 3 sets- 8-12 reps Supersets #1-Rope Pull up/High Rope Pulley(keep body at 30 degree angle-sit down) #2-Barbell Row/Barbell Roll out (knees on bench) #3-Pull-up Hold at top(iso)/wide neutral grip lat pull (hold at contraction)(3 sets)/Pull-up Hold atop(iso) #4-Dumbell rows-heavy to light(4reps, 6, 8, 10,12) then light to heavy with other hand(switch up) (3 Sets) #5- Cable crossover IRON CROSS(straight arms, not emphasizing chest)/ One arm lat pull downs(rotate) #6-Smith Machine body row ladders(10-15 reps per notch(5 notches)- put feet on bench)
#7- Upright rows on back extension/ Lower back extensions
Chest Workout (Version #1) 4 sets per exercise(8-12 reps for presses, 10-15 for flys) Incline Barbell(come down close to throat) Flat bench dumbells(rotate down to more neutral grip, extend up to parallel grip) Decline Machine Press Close grip press (Can use machine or barbell bench) Reverse Grip Smith machine flat press(slightly wider than shoulder width grip, bar should come to mid stomach) Cable Flys Decline Cable Flys Machine Pec dec Dumbell pullover with press per rep Dips Pushups(close, wide, wider) Chest Explosion Push ups ladder on smith machine (4 notches, wider gr ip at bottom, narrower the higher up you move) 1 set-20 reps per notch Supersets (3 sets) #1- Dumbell presses/ Wide grip barbell press (kee p feet off ground for both) #2-Cable flys (keep at low angle-15 reps)/Individual cable presses #3- Machine Chest Press/ Machine Pec Dec #4- Reverse Grip Smith Machine press/Reverse grip push up on smith machine bar #5- Incline Dumbell Press(rotate)/ Neck Press on flat bench(use pre loaded barbell, wide grip down to neck) #6-Dips/ Cable rope pullovers (one knees, back facing away from weight, closed grip)
#7-Barbell Decline press(wider grip)/ Decline cable fly Bonus- from the decline cable fly do Incline c able punches #8-Machine elevator shoulder press(12 sets-heaviest weight is 1 rep, move up a plate and do 2 reps, etc. th
until you hit 12 set for 12 reps)
Pecs Perfection 3 sets for each #1-Incline dumbbell Press superset drop set(start heavy and do 3 -4 reps, then go down in weight and do 6-8, drop weight and go to 12and final set of 15/16) #2-Decline barbell press superset drop set(just like above- 4 sets, 1-3reps, 2-6reps, 3-10/12 reps, 415reps) #3-Machine press superset drop set (same- but t ry for 5 sets) #4- Dumbell pullover(end with a few dumbbell press’s)/ Clock Pushups #5-Decline cable flys/Incline Body fly’s (feet on bench) #6- Cable crossover fly drop set (4 sets, drop weight each time, keep reps in 4-7 range, go heavy to light)/ bench cable fly(4 sets, go light to heavy)
Pectoral Pride 3 sets of each #1- One arm alternating push ups/ reverse spider stair crawl #2-Dumbell Flat press pyramid sets (drop set, heavy to light, 5 sets, try to do more reps the lighter you go) #3-Barbell Pullovers on bench(turn into close grip bench)/Body weight pullovers(knees on bench, use ez curl bar like an ab roller) #4- Decline dumbbell(heavy for 5 reps, then half t he weight, do punches (5 each arm) and t hen 5 together close grip)/ Decline cable flys on knees(5 together, then 5 each arm, one arm at a time) #5-6 exercise set-Dumbbell fly, into dumbbell individual arm press(alternating with feet off ground), wide pushups with hands on bench, then close grip push ups on bench, then feet on bench push ups wide grip, body floor flys(wide and move side to side)
#6-Smith machine incline(do 1 set heavy, then drop weight in half and do sets with hands moving, start wide and move in, then move hands wider)/ Cable crossover (1 set normal, then move to individual arms by using opposing arm to hold other side of the machine)
CHAOS-Chest Domination 2 sets of Warmup- Pushup ladder on Smith machine(wider at bottom, moving hands progressively in till hit top notch, do 4-5 notches) Note: D o first set on floor(very wide) Try 15 reps per #1- Cable crossover Hi start with iso on one arm for 10 reps, then other arm, then 10 together/Cable crossover low (do same as Hi) Bonus- side to side push ups (drop down and move side to side just like Body floor flys) #2- Bodyweight floor flys with ez curl (rolling)/Flat bench dumbbell flys #3- Dumbbell pullovers into press/Cable rope Pull over (standing, facing weights, wide stance, range of motion like hiking football) #4- Decline barbell press/ Body weight decline on bar (reverse grip onbarbell, put knees on decline bench)/ Dips(if burned out then do negatives, jump up and slowly go down) #5-Incline Dumbbell Press/Machine Incline Press #6- Bench Press(barbell)/Swiss Ball dumbbell press Finish off with close grip bodyweight push on dumbbell (dumbbell is standing up)
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4 sets per exercise-Pyramid the weight=1 set do 14 reps, As you move to 2 (12reps),3 (10 reps, and th
4 (8 reps)sets you are going to decrease the reps while increasing the weight. Dropset the 4 set(drop weight in half do 8 reps) #1-Behind the Neck military press on Smith Machine(sitting) #2-Military press with Barbell (drop bar to front-do while standing) #3-Arnold Dumbbell Press (dumbbell military press while sitting-rotate hands while going up) #4-Machine Military Press #5-Standing Lateral Dumbbell raises
#6-Front Raises using straight bar cable machine(Stand with your back to the weights, straddling the pulley(watch the nuts)) Note:Raise the bar slightly above eye level) #7-Rear Delt cable flys(grab left cable with right arm, and vice versa. Cables should be at lowest point, you bend down) #8- Sit on swiss ball and do Dumbbell Punches (light dumbbell in each hand, alternate punches, make sure to rotate hand) #9-Superset-Shrugs with barbell in front(hands shoulder width apart)/Plates or Dumbell shrug #10-Upright rows with straight bar (hands closer than shoulder width)
