Chest, Upper Back | Drop Sets of | Reps. each |
DB Bench Press / Flye | 2 | 6, 9, 12 |
Incline Bench / Flye | 2 | 6, 9, 12 |
DB Pullover / Crunch | 2 | 6, 9, 12 |
Shrug / raises | 2 | 6, 9, 12 |
Bent Over Rows / Row machine | 2 | 6, 9, 12 |
Lower Back, Legs | Drop Sets of | Reps. each |
Deadlift Rows | 2 | 6, 9, 12 |
Hyper-extensions + | 2 | 6, 9, 12 |
Squat / Press | 2 | 6, 9, 12 |
Lunge / Curl | 2 | 6, 9, 12 |
Leg Curl / crunch | 2 | 6, 9, 12 |
Arms & Shoulders | Drop Sets of | Reps. each |
Barbell Curls / DB Curls | 2 | 6, 9, 12 |
Close Grip Bench / Rope Pull | 2 | 6, 9, 12 |
Tricep Extensions / Close Pushup | 2 | 6, 9, 12 |
Clean & Press | 2 | 6, 9, 12 |
Lateral Raises | 2 | 6, 9, 12 |