Day 1 Chest & Back

Exercise

Sets/Reps

Notes

A.Basic Pull Up- 5.4.3 Series

3x5 reps, 5 secs Real rest, 4

Weighted 25-45lbs
reps, 4 secs Real rest, 3 reps, 3
secs Real rest= 1 round
1-2 mins Real rest between
Perform 3 rounds,
rounds

B.Sternum Chin Up- 5.4.3

Series

3x5 reps, 5 secs Real rest, 4

Weighted 25-45lbs
reps, 4 secs Real rest, 3 reps, 3
secs Real rest= 1 round
1-2 mins Real rest between
Perform 3 rounds,
rounds

C.Close Grip Chin Up- 5.4.3

Series

3x5 reps, 5 secs Real rest, 4

Weighted 25-45lbs
reps, 4 secs Real rest, 3 reps, 3
secs Real rest= 1 round
1-2 mins Real rest between
Perform 3 rounds,
rounds

D.Barbell Reverse Grip Bent

Over Row- 5.4.3 Series

5x5 reps, 5 secs Active Rest

(standing tall, arms extended
maintain hold of weight)
Complete 5 rounds, 1-2 mins
Real rest
4x4 reps, 4 secs Active Rest,
complete 4 rounds, 1-2 mins
Real rest
3x 3 reps, 3 secs Active Rest,
complete 3 rounds

E.Floor Press

3x5 reps, 5 secs Active Rest, 5 3 sets, 75 total reps, is a good

rounds is 1 set
place to start.

TOTAL RESULT
150 Pull Ups
50 Reps BB Row

1-2 mins between each set.

F.Incline Dumbbell Press- 7,6,5 7 reps close grip press, 7 reps 3 rounds will do, 1-2 mins rest
Series
basic press, 7 reps fly,
between rounds
Active Rest 7 secs,
6 reps tight/close grip press, 6
reps basic press, 6 reps fly,
Active Rest 6 secs,
5 reps tight/close grip press, 5
reps basic press, 5 reps fly,
G.Incline Plate Push up- 4
Series

H.Bucket Shrugs

4x 4 reps, 4 secs Active Rest

(locked out at the top of the
push up)

25-45lbs, you choose

5-10x10

Each week do one more set

Basic Push up, with plate

resting over your shoulder
blades.
64 total reps

Day 2 Legs
Exercise

Sets/Reps

A.Squat/DL

7x7 Reps, 7 secs Active Rest

B.Body Weight Jump Squat

7x7 Reps, 7 secs Active Rest,

standing tall- Breathe

Notes

Active Rest (Standing tall, abs

engaged hips remaining beneath
1-2min Real Rest , rack weight your shoulders, controlling the
weight)
6x6 Reps, 6 secs Active Rest
7 sets= 49 Reps
1-2min Real Rest, rack weight
6 sets= 36 Reps
5x5 Reps, 5 secs Active Rest
5 sets= 25 Reps
Total Reps= 110
7 sets= 49 Reps
6 sets= 36 Reps
1min Real Rest
5 sets= 25 Reps
6x6 Reps, 6 secs Active Rest,
standing tall- Breathe
45secs Real Rest,

Total Reps= 110

FINAL REPS 330, hopefully in
30mins or less

5x5 Reps, 5 secs Active Rest,

standing tall- Breathe
C.RDLs

7x7 Reps, 7 secs Active Rest

Active Rest (Standing tall, abs

engaged hips remaining beneath
1-2min Real Rest , rack weight your shoulders, controlling the
weight)
6x6 Reps, 6 secs Active Rest
7 sets= 49 Reps
1-2min Real Rest, rack weight
6 sets= 36 Reps
5x5 Reps, 5 secs Active Rest
5 sets= 25 Reps
Total Reps= 110

Day 3 Shoulders&Arms
Exercise

Sets/Reps

Notes

A.OHP 7.6.5 Series

7 Reps, 7 secs Active Rest

5 Reps, 5 secs Active Rest

=Round 1

Active Rest (Arms locked out

controlling the weight above
your head, abs engaged hips
beneath the shoulders, head
forward- POSTURE,
POSTURE, POSTURE!)

Complete 3 Rounds

1-2min Real Rest between

Rounds

6 Reps, 6 secs Active Rest

Complete 3 Rounds
B.Floor Press/BB Curl 7.6.5
Series

7 Presses/7 BB Curls

1-2min Real Rest between

Rounds

6 Presses/6 BB Curls
Complete 3 Rounds
5 Presses/5 BB Curls= Round
1
Complete 3 Rounds
C.Floor Press/Bucket Curl 7.6.5 7 Presses/7 Bucket Curls
Series
6 Presses/6 Bucket Curls

1-2min Real Rest between

Rounds
Complete 3 Rounds

5 Presses/5 Bucket Curls=

Round 1
Complete 3 Rounds
D.Side Laterals

3x30

E.Bucket Shrugs

5-10x10

Each workout do one more set