Workout from 18/11/12
Upper body power
Bench Press - 3x5
Barbell Rows - 3x5
CG BP - 3x5
DB Bench Press - 2x8
Barbell Shrugs - 3x8
Barbell Curls - 3x8
Lower body power
Squats - 3x5
Leg Press - 3x8
SL Deadlifts - 3x5
Barbell Lunges - 3x5
Calf Raises - 10x12
DAY OFF
Chest hypertrophy
Flat DB Flyes - 15, 12, 12
Incline Bar Press - 12, 10, 8, 8
Weighted Dips - 3x12
Incline DB Flyes - 3x10
Chest Machine - 3x12
Cable Crossovers - 2x15
Back hypertrophy
T-Bar Rows - 3x10
WG Pullups - 4x10
DB Rows - 4x12
Straight-bar Pulldowns - 3x12
Chins - 4x8
Leg hypertrophy
Front Squats - 3x12
Hack Squats - 3x12
Leg Extensions -3x15
Leg Curls -3x15
Bulgarian Split Squats - 2x12
Calf Raise -8x20
Arms/Shoulders hypertrophy
Miltary Press -3x10
Side DB Laterals -3x12
Rear DB Laterals - 3x10
DB Shrug - 3x10
Spider Curls - 3x10
Incline DB Curls - 3x12
Lying DB Extensions - 3x10
Triceps - 2x10
V-Bar Extensions - 2x12
DAY OFF
Cardio - 6 weeks out
25-30 mile cycle
3 x 30 minute moderate cardio
3 HIIT sessions
Bench Press - 3x5
Barbell Rows - 3x5
CG BP - 3x5
DB Bench Press - 2x8
Barbell Shrugs - 3x8
Barbell Curls - 3x8
Lower body power
Squats - 3x5
Leg Press - 3x8
SL Deadlifts - 3x5
Barbell Lunges - 3x5
Calf Raises - 10x12
DAY OFF
Chest hypertrophy
Flat DB Flyes - 15, 12, 12
Incline Bar Press - 12, 10, 8, 8
Weighted Dips - 3x12
Incline DB Flyes - 3x10
Chest Machine - 3x12
Cable Crossovers - 2x15
Back hypertrophy
T-Bar Rows - 3x10
WG Pullups - 4x10
DB Rows - 4x12
Straight-bar Pulldowns - 3x12
Chins - 4x8
Leg hypertrophy
Front Squats - 3x12
Hack Squats - 3x12
Leg Extensions -3x15
Leg Curls -3x15
Bulgarian Split Squats - 2x12
Calf Raise -8x20
Arms/Shoulders hypertrophy
Miltary Press -3x10
Side DB Laterals -3x12
Rear DB Laterals - 3x10
DB Shrug - 3x10
Spider Curls - 3x10
Incline DB Curls - 3x12
Lying DB Extensions - 3x10
Triceps - 2x10
V-Bar Extensions - 2x12
DAY OFF
Cardio - 6 weeks out
25-30 mile cycle
3 x 30 minute moderate cardio
3 HIIT sessions