February 05, 2024 2 min read

Our team of experts took the time to put together a special muscle building workout plan for you to follow to make sure you have all the tools you need to succeed! 

CHEST/BACK

  • Flat Smith Press: 4 x 12-15 reps (90 sec rest)
  • Incline Smith Press: 3 x 12-15 reps (90 sec ret)
  • Fly Variation of Choice (Pec Deck, DB - flat/incline, Cable): 7 x 12-15 (15 sec rest between sets)
  • Lat-Pulldown Wide: 4 x 12-15 (90 sec rest)
  • Cable Row: 3 x 12-15 (90 sec rest)
  • Straight Arm Pulldown w/ Rope: 7 x 12-15 (15 sec rest between sets)

LEGS

  • Hip Abductor: Straight Set of 4 x 20 (90 sec rest)
  • Hack Squat: 4 x 12-15 (90 sec rest)
  • Leg Press: 3 x 12-15 (90 sec rest)
  • DB RDL: 4 x 12-15 (90 sec rest)
  • Leg Extension w/ Leg Curl Superset: 7 x 12-15 (30 sec rest)
  • Calf Raises (standing or seated): Straight Set of 4 x 25

ARMS (3-1-3 TEMPO)

  • Straight Bar Cable Extension (reverse grip): 4 x 12-15 (90 sec rest)
  • DB or Cable Kickback: 3 x 12-15 (90 sec rest)
  • Rope Extension: 7 x 12-15 (15 sec rest between sets)
  • DB Curls (both arms together): 4 x 12-15 (90 sec rest)
  • Low Cable Stretch Curl: 3 x 12-15 (90 sec rest)
  • Preacher Curl: 7 x 12-15 (15 sec rest between sets)

REST DAY

HEAVY PUSH

  • Flat DB Press: 4 x 8-10 (90 sec rest)s-//+
  • Incline DB Press: 4 x 10-12 (90 sec rest)
  • DB Overhead Press: 4 x 6-8 Heavy (90 sec rest)
  • DB Lateral Raise: 3 x 12-15 (90 sec rest)
  • DB Front Raise: 3 x 12-15 (90 sec rest)
  • EZ Bar Skull crusher: 4 x 10-12 (90 sec rest)
  • Diamond Push-Up: 4 x AMRAP (90 sec rest)

HEAVY PULL

  • Reverse Grip Lat Pulldown: 4 x 10-12 (90 sec rest)
  • Wide Cable Row: 4 x 10-12 (90 sec rest)
  • T-Bar Row: 4 x 8-10 (90 sec rest)
  • Cable Face Pull w/ Rope: 3 x 12-15 (90 sec rest)
  • Head Supported DB Rear Delt Fly: 3 x 12-15 (90 sec rest)
  • Heavy DB Hammer Curl: 4 x 6-8 (90 sec rest)
  • Straight Bar Drag Curl: 4 x 10-12 (90 sec rest)

REST