CLASSIC TRAINING

Day 1: Chest

Bench Press: 15, 15, 12, 8, 6, 4, 1, 1, 1, 25
Incline DB press: 12, 8, 6, 6, 4, 4
Pec Dec: 15, 12, 8, 6, 6, 6

Cable Flys:

  • Down: 3×15 each
  • Middle: 3×15 each
  • Up: 3×15 each

Day 2: Back

Wide arm weighted pull-ups:
Add weight with each set. First 2 sets Bodyweight: 15, 12, 8, 6, 6, 4, 4 then Bodyweight to failure
Pendlay Rows: 12, 10, 8, 6, 4, 2, 1, 12-15
Lat Pulldowns: 15, 12, 8, 6, 4, 2, 15
Cable or T Bar Rows: 12, 8, 6, 6, 4, 4, 12
Reverse Cable Ext: 4×15
Single arm DB rows: 10, 8, 6, 6, 4, 4

Day 3: Legs

Squat: 15, 10, 8, 6, 4, 2, 1, 1, 1, 15
Leg Press: 12, 8, 6, 6, 4, 4, 25
Quad Ext: 5×10-15
Hamstring Curl: 5×10-15
Lunges: 4x80ft

Day 4: Shoulders

Standing Military Press: 15, 12, 8, 6, 4, 1, 1, 1, 1, 15
Rope face pulls SUPERSET WITH…
Bent over rear delt flys DB 4×10-15
Lateral DB raises: 15, 10, 8, 6, 6, 15
Front raises: 10, 8, 6, 6, 6, 6
Upright rows SUPERSET WITH
Shrugs: 6×10-15

Day 5: Arms

Warmup cable 21’s SUPERSET WITH
Rope tri ext: 4×21
Barbell Curls: 15, 12, 10, 8, 6, 4, 2, 1, 15
Dips: 25, 20, 15, 10, 10
OR WITH WEIGHT: 15free, 10, 8, 6, 6, Max Free
Seated DB curls: 6×6 each arm
Skull Crushers: 15, 12, 10, 8, 6, 6
Preacher machine: 10, 8, 6, 6, 4
V bar cable ext: 20, 15, 10, 8, 6, 6

“Don’t know one of these exercises? Google knows.1f609