Workout A - Chest, Shoulders & Triceps
Incline Barbell Bench Press: 3 sets - 5, 6, 8 reps (RPT)
Seated DB Shoulder Press: 3 sets x 6-10 reps (RPT)
Lateral Raises: 5 sets - 12, 10, 8, 6, 6 reps
Weighted Dips: 3 sets - 8, 10, 12 reps (RPT)
Rope Extensions: 5 sets - 12, 10, 8, 6, 6 reps
*** Workout Notes ***
1) For Incline Barbell Bench Press you will perform 5 reps for your first set, reduce the weight by 10% and perform 6 reps for your second set, reduce the weight again by 10% and perform 8 reps for your final set. Rest 3 minutes between these sets. The second workout you will add 5 lbs to your second and third set. The third workout you will add 5 lbs to your first set. The fourth workout you will add 5 lbs to your second and third set. You will continue alternating either adding 5 lbs to your first set or to your second and third set. This progression method will have you adding 15 lbs to your incline bench press per month.
2) For Incline DB Shoulder Press you will go straight to your heavy set. Use a weight that you can do between 6-10 reps with. Perform 3 sets reducing the weight by 5 lbs per dumbbell each time. Rest 2-3 minutes between sets. Each week try to add one rep to anyone of your 3 sets.
ex: 60 lbs x 6, 55 lbs x 8, 50 lbs x 10. The next week you would try and add 1 rep to anyone of the sets. Ex: 60 lbs x 7, 55 lbs x 8, 50 lbs x 10.
3) For lateral raises pick a weight you can perform 12 reps with. Rest 30-60 seconds between sets. Perform 12 reps, 10 reps, 8, reps, 6 reps and 6 reps. When it becomes easier then you can reduce the rest between sets to 20-30 seconds. After you can do 20 seconds of rest between sets then you will progress to a heavier weight and start again.
4) For weighted dips pick a weight you can perform 8 reps with. Reduce the weight by 20 lbs and perform your second set for 10 reps. Reduce the weight by another 20 lbs and perform your third set for 12 reps. Rest 2-3 minutes between sets. As with incline bench press - add 5 lbs to your second and third set and then the next workout add 5 lbs to your first set.
5) For rope extensions pick a weight you can perform 12 reps with. Rest 30-60 seconds between sets. Perform 12 reps, 10 reps, 8, reps, 6 reps and 6 reps. When it becomes easier then you can reduce the rest between sets to 20-30 seconds. After you can do 20 seconds of rest between sets then you will progress to a heavier weight and start again.
Workout B - Back, Bi's, Legs
Weighted Chin ups: 3 sets - 5, 6, 8 reps (RPT)
Incline DB Curls: 3 sets - 6-8, 7-10, 8-10 (RPT)
Cable Rope Curls (Hammer Grip): 5 sets - 12, 10, 8, 6, 6
Bent Over Flyes: 5 sets - 12, 10, 8, 6, 6
Bulgarian Split Squats or Pistols: 3 sets x 6-10 reps
Standing One Leg Calf Raises: 3 sets - 12, 10, 8 reps
** Workout Notes ***
1) For chin ups you will perform 5 reps for your first set, reduce the weight by 20 lbs and perform 6 reps for your second set, reduce the weight by 20 lbs and perform 8 reps for your last set. Rest 3 minutes between these sets. Add 5 lbs to your second and third set and then the next workout add 5 lbs to your first set. Continue alternating between adding 5 lbs to your second and third set and adding 5 lbs to your first set. This method will have you adding 15 lbs to your weighted chin ups per month.
2) For Incline DB Curls you will go straight to your heavy set. Use a weight that you can do between 6-8 reps with. Perform 3 sets reducing the weight by 5 lbs per dumbbell each time. Rest 2-3 minutes between sets. Each week try to add one rep to anyone of your 3 sets.
ex: 30 lbs x 6, 25 lbs x 8, 20 lbs x 10. The next week you would try and add 1 rep to anyone of the sets. Ex: 30 lbs x 7, 25 lbs x 8, 20 lbs x 10.
3) For bent over flyes pick a weight you can perform 12 reps with. Rest 30-60 seconds between sets. Perform 12 reps, 10 reps, 8, reps and 8 reps. When it becomes easier then you can reduce the rest between sets to 20-30 seconds. After you can do 20 seconds of rest between sets then you will progress to a heavier weight and start again
4) For bulgarian split squats pick a weight you can perform between 6-10 reps with. Use the same weight for all 3 sets. Rest 2 minutes between sets. Strive to add one rep to one set every workout. When you can perform 3 sets of 10 reps then add increase the weight of the dumbbells by 5 lbs per hand. The other option is to perform pistol squats (one leg squats) for 3 sets of 6-10 reps bodyweight. This is a challenging movement.
5) For standing calf raises pick a weight you can perform 12 reps with (around 15-20 lbs). Rest 30-60 seconds between sets. Perform 12 reps, 10 reps, 8, reps and 8 reps. When it becomes easier then you can reduce the rest between sets to 20-30 seconds. After you can do 20 seconds of rest between sets then you will progress to a heavier weight and start again
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