All the following is performed at a 4010 tempo with 1mins rest between sets (yes, really!).

Day 1 – Chest/back

1. 10sets 10reps chin-ups
2. 10sets 10reps DB incline press
3. 3-4 sets 12-15reps alternate lat exercise: eg prone row, straight arm pull down etc
4. 3-4 sets 12-15reps alternate chest exercise: eg cable incline flyes, DB flyes

Day 2 – Legs

1. 10sets 10reps squats
2. Supersets
   1. 10sets 10reps leg curl
   2. 10sets 10reps standing calf ext
3. 3-4 sets 12-15reps leg ext
4. 3-4sets 12-15reps leg press calf ext

Day 3 – Rest day/active rest day

CV and/or abs/core

Day 4 – Arms/Shoulders

1. 10sets 10reps weighted dips
2. 10sets 10reps incline DB curl
3. 3-4 sets 12-15 reps incline reverse DB flyes
4. 3-4 sets 12-15 reps incline lateral raise

Day 5 – Rest day/active rest day

CV and /or abs/core

Repeat…