All the following is performed at a 4010 tempo with 1mins rest between sets (yes, really!).
Day 1 – Chest/back
- 10sets 10reps chin-ups
- 10sets 10reps DB incline press
- 3-4 sets 12-15reps alternate lat exercise: eg prone row, straight arm pull down etc
- 3-4 sets 12-15reps alternate chest exercise: eg cable incline flyes, DB flyes
Day 2 – Legs
- 10sets 10reps squats
- Supersets
- 10sets 10reps leg curl
- 10sets 10reps standing calf ext
- 3-4 sets 12-15reps leg ext
- 3-4sets 12-15reps leg press calf ext
Day 3 – Rest day/active rest day
CV and/or abs/core
Day 4 – Arms/Shoulders
- 10sets 10reps weighted dips
- 10sets 10reps incline DB curl
- 3-4 sets 12-15 reps incline reverse DB flyes
- 3-4 sets 12-15 reps incline lateral raise
Day 5 – Rest day/active rest day
CV and /or abs/core
Repeat…