jameshobbis1991
New member
NOTE 1: All sets, except the first set of each exercise, should be taken very close to failure. Abs are to be performed every other day with 2 exercises for 3 sets. Be sure to incorporate weighted ab exercises in the 12-15 rep range. Repeat this program 3-5 times (potentially more if you continue to make gains), trying to improve your strength each time through, and then we will reevaluate. Cardio will be added/adjusted regularly. When appropriate
NOTE 2: I want the tempo for performing the exercises to be 2, 2, 2. That’s the eccentric, flex and concentric portion, so very controlled reps, this may be slower than normal the aim is to ENSURE only the target muscle is worked. At the end of each REP pause before starting the next this ensure only the target muscle flexes first to move the weight.
NOTE 3: The time between sets is about 90 seconds to 120 seconds.
NOTE 4: Do abs 2-3 x per week, 2 exercises, 4 sets 15 reps, pick exercises you can progress with weight like rope crunches and machine crunches
Day 1: Quads/Hams
Smith Squats (feet close ATG) or Shoulder-Width Barbell Squats 20, 20, 15, 10, 6 drop 12
Hack Squats superset Leg Press 20/20, 12/12, 8/12, 6/12
Seated Leg Curls 20, 12, 10, 8 drop 8
Walking Barbell Lunges 12, 8, 6 (steps each leg)
Leg Extensions 20, 15, 15, 10 drop 10 drop 10
Inner Thigh (Adductor) 4 sets of 25 reps
Day 2: Chest/Back Width/Shoulders
Flat/Incline Dumbbell Press 15, 10, 6 (Warm-up) 10, 6, 4 drop 8
Wide Hammer Lat Pull-Downs 15, 12, 10, 8 drop 8
Smith Machine Upright Rows (or BB Shrugs) 15, 12, 10, 8 drop 8
Hammer Strength Incline Press 15, 10, 8, 4 drop 10
Close Grip Cable Lat Pull-Downs (or Pull-Ups) 15, 10, 8, 8 drop 8
Smith Machine Military Press 15, 8, 6 drop 6 drop 6
Low to High Cable Flys 12, 12, 12
Day 3: Arms/Calves
V-Bar Push-Downs 20, 20, 15, 12, 8 drop 8
Barbell Curls 15, 10, 8, 6 drop 6
Dumbbell/EZ-Curl Skull-Crushers 15, 10, 8, 8 drop 6
Hammer Curls 10, 8, 6, 6 drop 10
Overhead Cable Extensions 12, 12, 12
High Preacher Curls superset Reverse EZ-Curls 12/12, 12/12, 12/12
Standing Calves 20 Straight, 20 In, 20 Out, 20 Straight
Toe Press Calves 15, 15, 15, 15 (Slow)
Day 4: Off
Day 5: Back Thickness/Traps/Rear Delts
Deadlifts 10, 10, 10 (Warm-up) 10, 6, 4, 10
Barbell Rows 15, 12, 10, 8 drop 8
Dumbbell Shrugs superset Bent Over Lat Raises 15/10, 15/10, 15/10, 15/10
T-Bar Rows (Supported or Barbell) 12, 10, 8, 6 drop 10
Reverse Pec Deck superset Row Machine 10/8, 10/8, 10/8
Hyperextensions 20, 10
Day 6: Chest/Shoulders/Calves
Smith Machine Incline or Incline Barbell 20, 10, (Warm-up) 10, 6, 4 drop 12
Flat Hammer Press or Decline Hammer Press 15, 8, 8, 8 drop 8
Low Incline Dumbbell Flys 10, 10, 10
Hammer Military or Machine Military 15, 10, 8, 6 drop 6
Lat Raise Machine superset Front Cable Raises 10/10, 10/10, 10/10, 10/10
Around The World Lat Raises 12, 10, 8 drop 8, 30
Seated Calves 15 Straight, 15 In, 15 Out, 15 Straight
Angle Hammer Calves 15 Straight, 15 In, 15 Out, 15 Straight
Day 7: off
Day 8: Quads/Hams
Leg Extensions 30, 30, 20, 15, 10 drop 10, drop 10
Hack Squats (feet close ATG) 20, 15, 12, 8, 6 drop 12
Leg Press superset Barbell Squats 20/10, 15/10, 10/10, 10/10
Laying Leg Curls 20, 12, 8 drop 8
Walking Dumbbell Lunges 10, 8, 6 (steps each leg)
Glute-Ham Hyperextensions 8, 8, 8
Inner Thigh (Abductor/Adductor) 4 sets of 20 reps
Day 9: Chest/Back/Traps
Flat Barbell Bench 20, 10, 6 (Warm-up) 10, 6, 4 drop 12
T-Bar Rows (or Barbell Bent Over Rows) 20, 12, 10, 8 drop 8
Hammer Incline Press (or Incline Machine) 15, 10, 8, 6 drop 6
High Hammer Rows 15, 12, 10, 8 drop 12
Free Motion Flys superset Free Motion Pull-Downs 15/12, 10/10, 10/10, 10/10
Dumbbell Shrugs 20, 20, 10, 10
Day 10: Arms/Calves
Straight Bar Push-Downs 20, 20, 10, 10, 8 drop 8
Incline hammer Curls 12, 10, 8, 6 drop 6
Overhead Dumbbell Extensions 15, 12, 8, 8 drop 8
Preacher Curl Machine 15, 12, 8 drop 8
Rope Push-Downs 15, 12, 8 drop 8
Standing Dumbbell Curls 10, 8, 6 drop 6
Seated Calves 20, 15, 15, 10
Toe Press Free Motion Calves 25, 25, 25, 25
Day 11: Off
Day 12: Shoulders/Traps
Dumbbell Military 12, 10, 8 (Warm-up) 10, 6, 4 drop 8
Barbell Shrugs 20, 15, 10, 10 drop 10 drop 10
Dumbbell Front Raises superset Incline Rear Delt Dumbbell Flys 12/12, 8/10, 8/10, 8/10
Seated Dumbbell Lat Raises 15, 12, 10 drop 10, 10 drop 10
Hammer Strength Military 15, 8, 6 drop 6
Reverse Pec Deck 12, 10, 10 drop 8
Day 13: Hams/Quads/Calves
Stiff-Leg Deadlifts 15, 15 (Warm-up) 12, 10, 8 drop 8
Lying Leg Curls 20, 10, 10, 8 drop 8 drop 8
Very Wide & Deep Smith Squats 15, 10, 8, 6 drop 8
Glute-Ham Hyperextensions 12, 10, 8
Seated Leg Curls 15, 12, 10, 8/8
Inner Thigh (Abductor/Adductor) 5 sets of 15 reps
Toe Press Calves 20, 20, 20, 20
Seated Calves 15 Straight, 12 In, 12 Out,10 drop 10 Straight
Day 14: off
Day 15: Chest/Triceps
Incline Dumbbell Press 15, 10, 8 (Warmup), 10, 6, 4 drop 10
Flat Leverage Press or Decline Hammer Press 15, 12, 10, 8 drop 8
Incline Smith (2 second hold at bottom) 10, 8, 6, 4 drop 6 drop 8
Low Incline Flys (or Fly Machine) 15, 12, 10, 8 drop 8
V-Bar Push-Downs 20, 15, 12, 10, 8 drop 10
Tricep Extension Machine or Dumbbell Kickbacks 15, 10, 8, drop 8
Close-Grip Bench Press 20, 15, 10, 6 drop 10
Day 16: Back/Traps/Biceps
T-Bar Rows or Barbell Bent Over Rows 20, 12, 10, 8 drop 8, 6 drop 8
Low Hammer Rows 15, 12, 10, 8 drop 8
Wide Lat Pull-Downs or Wide Machine Pull-Downs 15, 12, 10, 8 drop 8
Cable Rows superset Smith Machine Shrugs 15/20, 10/10, 10/10, 8/10
Hammer Strength Preacher Curls 20, 15, 10, 8 drop 8 drop 8
Seated Hammer Curls (back supported) 10, 8, 8 drop 8
Curl Machine superset Rope Hammer Curls 12/12, 10/12, 8 drop 8/12
Day 16: REST
DAY 17: START OVER
NOTE 2: I want the tempo for performing the exercises to be 2, 2, 2. That’s the eccentric, flex and concentric portion, so very controlled reps, this may be slower than normal the aim is to ENSURE only the target muscle is worked. At the end of each REP pause before starting the next this ensure only the target muscle flexes first to move the weight.
NOTE 3: The time between sets is about 90 seconds to 120 seconds.
NOTE 4: Do abs 2-3 x per week, 2 exercises, 4 sets 15 reps, pick exercises you can progress with weight like rope crunches and machine crunches
Day 1: Quads/Hams
Smith Squats (feet close ATG) or Shoulder-Width Barbell Squats 20, 20, 15, 10, 6 drop 12
Hack Squats superset Leg Press 20/20, 12/12, 8/12, 6/12
Seated Leg Curls 20, 12, 10, 8 drop 8
Walking Barbell Lunges 12, 8, 6 (steps each leg)
Leg Extensions 20, 15, 15, 10 drop 10 drop 10
Inner Thigh (Adductor) 4 sets of 25 reps
Day 2: Chest/Back Width/Shoulders
Flat/Incline Dumbbell Press 15, 10, 6 (Warm-up) 10, 6, 4 drop 8
Wide Hammer Lat Pull-Downs 15, 12, 10, 8 drop 8
Smith Machine Upright Rows (or BB Shrugs) 15, 12, 10, 8 drop 8
Hammer Strength Incline Press 15, 10, 8, 4 drop 10
Close Grip Cable Lat Pull-Downs (or Pull-Ups) 15, 10, 8, 8 drop 8
Smith Machine Military Press 15, 8, 6 drop 6 drop 6
Low to High Cable Flys 12, 12, 12
Day 3: Arms/Calves
V-Bar Push-Downs 20, 20, 15, 12, 8 drop 8
Barbell Curls 15, 10, 8, 6 drop 6
Dumbbell/EZ-Curl Skull-Crushers 15, 10, 8, 8 drop 6
Hammer Curls 10, 8, 6, 6 drop 10
Overhead Cable Extensions 12, 12, 12
High Preacher Curls superset Reverse EZ-Curls 12/12, 12/12, 12/12
Standing Calves 20 Straight, 20 In, 20 Out, 20 Straight
Toe Press Calves 15, 15, 15, 15 (Slow)
Day 4: Off
Day 5: Back Thickness/Traps/Rear Delts
Deadlifts 10, 10, 10 (Warm-up) 10, 6, 4, 10
Barbell Rows 15, 12, 10, 8 drop 8
Dumbbell Shrugs superset Bent Over Lat Raises 15/10, 15/10, 15/10, 15/10
T-Bar Rows (Supported or Barbell) 12, 10, 8, 6 drop 10
Reverse Pec Deck superset Row Machine 10/8, 10/8, 10/8
Hyperextensions 20, 10
Day 6: Chest/Shoulders/Calves
Smith Machine Incline or Incline Barbell 20, 10, (Warm-up) 10, 6, 4 drop 12
Flat Hammer Press or Decline Hammer Press 15, 8, 8, 8 drop 8
Low Incline Dumbbell Flys 10, 10, 10
Hammer Military or Machine Military 15, 10, 8, 6 drop 6
Lat Raise Machine superset Front Cable Raises 10/10, 10/10, 10/10, 10/10
Around The World Lat Raises 12, 10, 8 drop 8, 30
Seated Calves 15 Straight, 15 In, 15 Out, 15 Straight
Angle Hammer Calves 15 Straight, 15 In, 15 Out, 15 Straight
Day 7: off
Day 8: Quads/Hams
Leg Extensions 30, 30, 20, 15, 10 drop 10, drop 10
Hack Squats (feet close ATG) 20, 15, 12, 8, 6 drop 12
Leg Press superset Barbell Squats 20/10, 15/10, 10/10, 10/10
Laying Leg Curls 20, 12, 8 drop 8
Walking Dumbbell Lunges 10, 8, 6 (steps each leg)
Glute-Ham Hyperextensions 8, 8, 8
Inner Thigh (Abductor/Adductor) 4 sets of 20 reps
Day 9: Chest/Back/Traps
Flat Barbell Bench 20, 10, 6 (Warm-up) 10, 6, 4 drop 12
T-Bar Rows (or Barbell Bent Over Rows) 20, 12, 10, 8 drop 8
Hammer Incline Press (or Incline Machine) 15, 10, 8, 6 drop 6
High Hammer Rows 15, 12, 10, 8 drop 12
Free Motion Flys superset Free Motion Pull-Downs 15/12, 10/10, 10/10, 10/10
Dumbbell Shrugs 20, 20, 10, 10
Day 10: Arms/Calves
Straight Bar Push-Downs 20, 20, 10, 10, 8 drop 8
Incline hammer Curls 12, 10, 8, 6 drop 6
Overhead Dumbbell Extensions 15, 12, 8, 8 drop 8
Preacher Curl Machine 15, 12, 8 drop 8
Rope Push-Downs 15, 12, 8 drop 8
Standing Dumbbell Curls 10, 8, 6 drop 6
Seated Calves 20, 15, 15, 10
Toe Press Free Motion Calves 25, 25, 25, 25
Day 11: Off
Day 12: Shoulders/Traps
Dumbbell Military 12, 10, 8 (Warm-up) 10, 6, 4 drop 8
Barbell Shrugs 20, 15, 10, 10 drop 10 drop 10
Dumbbell Front Raises superset Incline Rear Delt Dumbbell Flys 12/12, 8/10, 8/10, 8/10
Seated Dumbbell Lat Raises 15, 12, 10 drop 10, 10 drop 10
Hammer Strength Military 15, 8, 6 drop 6
Reverse Pec Deck 12, 10, 10 drop 8
Day 13: Hams/Quads/Calves
Stiff-Leg Deadlifts 15, 15 (Warm-up) 12, 10, 8 drop 8
Lying Leg Curls 20, 10, 10, 8 drop 8 drop 8
Very Wide & Deep Smith Squats 15, 10, 8, 6 drop 8
Glute-Ham Hyperextensions 12, 10, 8
Seated Leg Curls 15, 12, 10, 8/8
Inner Thigh (Abductor/Adductor) 5 sets of 15 reps
Toe Press Calves 20, 20, 20, 20
Seated Calves 15 Straight, 12 In, 12 Out,10 drop 10 Straight
Day 14: off
Day 15: Chest/Triceps
Incline Dumbbell Press 15, 10, 8 (Warmup), 10, 6, 4 drop 10
Flat Leverage Press or Decline Hammer Press 15, 12, 10, 8 drop 8
Incline Smith (2 second hold at bottom) 10, 8, 6, 4 drop 6 drop 8
Low Incline Flys (or Fly Machine) 15, 12, 10, 8 drop 8
V-Bar Push-Downs 20, 15, 12, 10, 8 drop 10
Tricep Extension Machine or Dumbbell Kickbacks 15, 10, 8, drop 8
Close-Grip Bench Press 20, 15, 10, 6 drop 10
Day 16: Back/Traps/Biceps
T-Bar Rows or Barbell Bent Over Rows 20, 12, 10, 8 drop 8, 6 drop 8
Low Hammer Rows 15, 12, 10, 8 drop 8
Wide Lat Pull-Downs or Wide Machine Pull-Downs 15, 12, 10, 8 drop 8
Cable Rows superset Smith Machine Shrugs 15/20, 10/10, 10/10, 8/10
Hammer Strength Preacher Curls 20, 15, 10, 8 drop 8 drop 8
Seated Hammer Curls (back supported) 10, 8, 8 drop 8
Curl Machine superset Rope Hammer Curls 12/12, 10/12, 8 drop 8/12
Day 16: REST
DAY 17: START OVER
