chest biceps
legs calfs triceps
back shoulders

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power

a

chest

4 x 6 bench press
4 x 6 dumbbell incline bench press
4 x 6 decline bench press

biceps

3 x 6 reverse chin ups
3 x 8 barbell curls
3 x 8 dumbell curls


b

legs

4 x 8 squats
4 x 10 leg press
3 x 8 leg extensions
3 x 8 lying leg curl

3 x 8 dumbell calf raise

triceps

3 x 6 close grip bench press
3 x 7 close dips
3 x 8 french press


c

back

3 x 6 t-bar
3 x 6 wide chin up
3 x 8 dumbbell rows
3 x 6 lat pulldowns

shoulders

4 x 8 military press
3 x 8 upright rows
3 x 8 lateral raise

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rep range

a

chest

3 x 8 dumbbell bench press
3 x 10 incline bench press
3 x 12 dips
3 x 14 dumbbell fly

biceps

3 x 8 reverse chin ups
3 x 10 preacher curls
3 x 12 dumbbell hammer curls


b

legs

4 x 10 squats
4 x 10 leg press
3 x 13leg extensions
3 x 13lying leg curl

3 x 10 dumbell calf raise

triceps

3 x 8 close grip bench press
3 x 11 french press
3 x 14 cable pushdown


c

back

3 x 8 t-bar
3 x 10 lat pulldowns
3 x 12 dumbbell rows
3 x 14 close grip pulldown

shoulders

4 x 8 dumbbell shoulder press
3 x 11 upright rows
3 x 14 lateral raise

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shock

a

chest

3 x 10 cable crossover flys
____8 dumbbell incline bench press

2 x 8 decline bench press
___10 incline dumbbell fly

1 drop x cable crossover flys

biceps

2 x 10 dumbbell hammer curls
____8 reverse chin curls

2 x 8 barbell reverse curl
___10 high pulley curls

1 drop x low pulley curl


b

legs

3 x 8 leg extensions
___10 squats

3 x 10 leg press
____8 lying leg curl

3 x 10 dumbell calf raise

triceps

2 x 10 cable pushdown
____8 close grip bench press

2 x 8 french press
___10 dumbbell triceps extension

1 drop x one arm reverse cable pushdown


c

back

3 x 10 close grip pulldown
____8 dumbbell rows

2 x 8 t-bar
___10 lat pulldowns

1 drop x sraight arm lat pulldowns

shoulders

3 x 10 dumbbell front raise
____8 military press

3 x 8 upright rows
___10 cable rear delt pull