Monday - Upper Power Workout

Sets

Reps

Weight Used

Notes

Rows

3-5

Weighted Pull Ups

3-5

Rack Chins

6-10

Dumbbell Bench

3-5

Weighted Dips

6-10

Dumbbell Shoulder Press

6-10

Barbell Curls

6-10

Tricep Press Tuesday - Lower Body Power Workout

6-10

Sets

Reps

Weight Used

Notes

Squats

3-5

Hack Squats

6-10

Leg Extension

6-10

Stiff Legged Deadlift

5-8

Lying Leg Curls

6-10

Standing Calf Raises

6-10

Seated Calf Raises Thursday - Back/Shoulders Workout

6-10

Sets

Reps

Weight Used

Notes

Rows

65-70% of 5 Rep Max. SPEED

Rack Chins

8-12

Seated Cable Row

8-12

Dumbbell Rows

12-15

Close Grip Pulldowns

15-20

Dumbbell Shoulder Press

8-12

Upright Rows

12-15

Lateral Raises Friday - Lower Body Hyper Workout

12-20

Sets

Reps

Weight Used

Notes

Squats

65-70% of 5 Rep Max. SPEED

Hack Squats

8-12

Leg Press

12-15

Leg Extension

15-20

Romanian Dead Lifts

8-12

Lying Leg Curl

12-15

Seated Leg Curl

15-20

Standing Calf Raises

10-15

Seated Calf Raises

15-20

Saturday - Chest & Arms Workout Sets Reps Weight Used Notes

Dumbbell Press

65-70% of 5 Rep Max. SPEED

Incline Dumbbell Press

8-12

Hammer Str Chest Press

12-15

Chest Flyes

15-20

Preacher Curls

8-12

Dumbbell Concentration Curls2

12-15

Spider Curls

15-20

Seated Tricep Extension

8-12

Tricep Press with Rope

12-15

Cable Kick Backs

15-20