Monday – Back/Abs
- Deadlifts 5 Sets X 12, 10, 8, 5, 5 Reps
- Wide Grip Weighted Pull Ups 4 Sets X 12 Reps
- Single Arm Dumbbell Rows 4 Sets X 15 Reps
- Seated Close Grip Rows 4 Sets X 15 Reps
- Lat Pull Downs 4 Sets X 12 Reps (Last Set Drop Set)
- Close Grip Under Hand Pull Downs 4 Sets X 12 (Last Set Drop Set)
- Hanging Leg Raises 3 Sets X Failure
- Ab Wheel Rollouts 3 Sets X Failure
- Swiss Ball Pikes 3 Sets X Failure
- Cable Rope Crunches 3 Sets X Failure
Tuesday – Delts/Traps
- Barbell Military Press 10 Sets X 10 Reps
- Shrugs 10 Sets X 10 Reps
- Close Grip Dumbbell Press 3 Sets X 12 Reps
- Dumbbell Lateral Raises 3 Sets X 12 Reps
- Cable Cross Overs 3 Sets X 20 Reps
Wednesday – Quads/Hamstrings
- Leg Extensions 5 Sets X 25 Reps
- Squats 5 Sets X 12 Reps
- Dumbbell Split Squats 5 X 10 Reps Each Leg
- Leg Press 5 Sets X 20 Reps
- Walking Lunges 3 Sets X 50 Steps
- Stiff Leg Deadlifts 5 Sets X 8 Reps
- Standing Single Leg Curl 5 Sets X 8 Reps
- Reverse Barbell Lunges 5 Sets X 12 Reps
- Lying Leg Curls 5 Sets X 10 Reps
Thursday – Biceps/Triceps
- EZ Bar Curls Under Hand Grip 4 Sets X 12 Reps
- EZ Bar Curls (Over Hand) Grip 4 Sets X 12 Reps
- Tricep Dips 4 Sets X 12 Reps
- Incline Bicep Curls 4 Sets X 12 Reps
- Lying Triceps Skull Crushers 4 Sets X 12 Reps
- Close Grip Bench Press 3 Sets X 12 Reps
- Standing Dumbbell Hammer Curls 3 Sets X 12 Reps
- Cable Rope Curls 3 Sets X Failure
- Cable Rope Tricep Push Down 3 Sets X Failure
Friday – Chest
- Cable Fly’s 4 Sets X 20 Reps
- Incline Dumbbell Chest Press 5 Sets X 12 Reps
- Weighted Chest Dips 5 Sets X 12 Reps
- Incline Dumbbell Fly’s 5 Sets X 12 Reps
- Decline Chest Press 3 Sets X 12 Reps
- Press Ups 3 X Failure
- Cable Fly’s 2 X Drop Sets
- Saturday – Active Recovery
- Foam Rolling and Mobility or Yoga
Sunday – Quads/Hamstrings
- Leg Extensions 5 Sets X 25 Reps
- Squats 5 Sets X 12 Reps
- Dumbbell Split Squats 5 X 10 Reps Each Leg
- Leg Press 5 Sets X 20 Reps
- Walking Lunges 3 Sets X 50 Steps
- Stiff Leg Deadlifts 5 Sets X 8 Reps
- Standing Single Leg Curl 5 Sets X 8 Reps
- Reverse Barbell Lunges 5 Sets X 12 Reps
- Lying Leg Curls 5 Sets X 10 Reps
Add the Hack Squat or Deficit Deadlift into your training.
Image Sources
- Obi-Vincent-Ready-to-Train: Obi Vincent