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Chest Tri Sets

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Exercise Order Exercise Reps Working Sets Rest (seconds) Tempo   A1 450 Incline Dumbbell Bench Press 8-12 4 10 30X0 A2 300 Incline Barbell Bench Press 8-12 4 10 30X0 A3 Flat Dumbbell Bench Press 12-15 4 90 30X0 B1 150 Decline Reverse Grip EZ Bar Press 8-12 4 10 30X0 B2 Low to High Cable Fly 8-12 4 10 30X0 B3 Medium Height Cable Fly 12-15 4 90 30X0 C1 Decline Dumbbell Fly 12-15 5 60 20X0 Explanation The letter on exercise order tells you what order to do the exercise. So the A superset is first and you…

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Chest Density Program

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Exercise Order Exercise Reps Working Sets Rest (seconds) Tempo   A1 150 Decline Barbell Press 2-4 12 150 41X0 B1 600 Incline Barbell Press 3-5 8 120 32X0 B2 Flat Dumbbell Bench Press 3-5 8 120 20X0 Explanation The letter on exercise order tells you what order to do the exercise. So the A superset is first and you will do A1 before A2 Tempo: The First number (as in 2010) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise. The Third number (as in 2010) is the…

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Chest Cluster Sets

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Exercise Order Exercise Reps Working Sets Rest (seconds) Tempo   A1 45 deg Incline Barbell Press 2/2/1/1 6 30 2010 A2 Flat Barbell Barbell Press 2/2/1/1 6 90 2010 B1 15 deg Decline Barbell Press 3/3/2/2 4 30 2010 B2 Cable Chest Fly 8-10 4 60 3110 C1 30 deg Incline DB Press 8-10 3 10 2010 C2 Machine Pec Fly 12-15 3 60 3110 Explanation The letter on exercise order tells you what order to do the exercise. So the A superset is first and you will do A1 before A2 The slashes (/) in between the rep numbers…

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Biceps

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Exercise Order Exercise Reps Working Sets Rest (seconds) Tempo   A1 Standing Barbell Biceps Curl 20-25 6 60 20X0 B1 Seated Dumbbell Curl 15-20 5 10 20X0 B2 Prone Reverse Grip EZ Bar Curl 15-20 5 90 20X0 C1 Standing Hammer Curl 12-15 4 60 20X0 D1 Seated Preacher Curl 8-10 3 10 20X0 D2 Dumbbell Concentration Curl 8-10 3 10 20X0 D3 Straight Bar Cable Curl 8-10 3 90 20X0 Explanation The letter on exercise order tells you what order to do the exercise. So the A superset is first and you will do A1 before A2 Tempo: The…

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Straight Sets

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Chest Exercise Reps Sets Rest Tempo A1 150 Decline BB Bench Press 8-10 4 60 30X0 B1 Flat DB Bench Press 8-10 4 60 30X0 C1 300 Incline BB Bench Press 8-10 4 60 30X0 D1 450 Incline DB Bench Press 8-10 5 90 30X0 E1 Low to High Cable Fly 8-10 5 90 30X0 F1 High to Low Cable Fly 8-10 6 90 30X0 Back Exercise Reps Sets Rest Tempo A1 Chin Up 8-10 4 60 30X0 B1 Bent Over BB Row 8-10 4 60 30X0 C1 Pull Up 8-10 4 60 30X0 D1 Rack Pull Deadlift 8-10 5…

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Shoulders Giant Sets

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Exercise Order Exercise Reps Working Sets Rest (seconds) Tempo   A1 Cable External Rotation 10-12 5 30 2111 A2 Supported Dumbbell T-Raise 10-12 5 30 2111 B1 Standing Barbell Shoulder Press 4-6 4 10 2010 B2 Dumbbell Shoulder Press 6-8 4 10 2010 B3 Dumbbell Lateral Raise 10-12 4 10 3010 B4 Barbell Front Raise 10-12 4 10 3010 B5 Bent Over Dumbbell Lateral Raise 12-15 4 10 4010 B6 Cable Lateral Raise 12-15 4 90 4010 Explanation The letter on exercise order tells you what order to do the exercise. So the A superset is first and you will…

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Pre Exhaustion Method

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Chest and Triceps Exercise Reps Sets Rest Tempo A1 Cable Chest Fly 15-20 6 45 30X0 B1 Triceps Pushdown 15-20 6 45 30X0 C1 150 Decline DB Fly 15-20 5 45 30X0 D1 DB Triceps Extension 15-20 5 45 30X0 E1 Flat BB Bench Press 8-10 5 90 30X0 E2 Triceps Dips 8-10 5 90 30X0 Back and Biceps Exercise Reps Sets Rest Tempo A1 Cable Pullover 15-20 6 45 30X0 B1 BB Biceps Curl 15-20 6 45 30X0 C1 Unilateral Lat Pulldown 15-20 5 45 30X0 D1 Reverse Grip EZ Bar Curl 15-20 5 45 30X0 E1 Bent Over…

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Leg Developer

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Exercise Order Exercise Reps Working Sets Rest (seconds) Tempo A1 Front Squat 2-4 5 120 2010 B1 Back Squat 4-6 4 30 2010 B2 Leg Press 6-8 4 30 3010 B3 Leg Extension 10-12 4 30 4010 C1 Deadlift 4-6 4 30 2010 C2 Stiff Leg Deadlift 6-8 4 30 3010 C3 Lying Leg Curl 10-12 4 30 4010 Explanation ALWAYS USE A SPOTTER IF YOU ARE WORRIED ABOUT YOUR FORM, THEN ASK FOR HELP NEVER DO DEADLIFTS OR SQUATS WITH A BENT BACK OR IF YOU ARE INJURED The letter on exercise order tells you what order to do…

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Giant Sets

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Chest Exercise Reps Sets Rest Tempo A1 450 Incline DB Press 4-6 4 10 31X0 A2 300 Incline Neutral Grip DB Press 4-6 4 10 31X0 A3 Flat BB Bench Press 4-6 4 10 31X0 A4 150 Decline BB Bench Press 4-6 4 10 31X0 A5 Feet Elevated Push Up 4-6 4 90 31X0 B1 Flat DB Press 4-6 4 10 31X0 B2 Low to High Height Cable Fly 4-6 4 10 31X0 B3 Medium Height Cable Fly 4-6 4 10 31X0 B4 High to Low Height Cable Fly 4-6 4 10 31X0 B5 Flat DB Fly 4-6 4 90…

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Dropsets Add On

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Chest Exercise Reps Sets Rest Tempo A1 Hammer Strength Machine Chest Press 15/15/12/12/10/10/8 4 90 30X0 A2 Cable Flies 15/15/12/12/10/10/8 4 90 30X0 Back Exercise Reps Sets Rest Tempo A1 Wide Grip Pulldown 15/15/12/12/10/10/8 4 90 30X0 A2  Assisted Chin Up 15/15/12/12/10/10/8 4 90 30X0 Shoulders Exercise Reps Sets Rest Tempo A1 BB Front Raise 15/15/12/12/10/10/8 4 90 30X0 A2 Cable Lateral Raise 15/15/12/12/10/10/8 4 90 30X0 Biceps Exercise Reps Sets Rest Tempo A1 Cable Biceps Curl 15/15/12/12/10/10/8 4 90 30X0 A2 Alternating DB Curl 15/15/12/12/10/10/8 4 90 30X0 Triceps Exercise Reps Sets Rest Tempo A1 Reverse Grip Triceps Pushdown…

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