Monday: Back/ Chest/ Rear Delts/ Tris
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BACK
Pull ups 5 sets to Failure
Db Row 5 sets of 8
T-bar Row 5 Sets 15, 12, 10, 8, 5 rest pause 5
CHEST
Incline DB bench 5 sets of 10
Flat Bench Barbell 5 sets of 15, 12, 10, 8, 5 rest pause 5
Peck Deck Fly 5 sets of 8 last 2 sets drop sets
REAR DELTS
Bent over Cable rear delt Fly’s 4 sets of 12
DB leaning forward shrugs 4 sets of 8 last 2 sets are drop sets
TRICEPS
Skull Crushers 5 sets of 12
Strait bar push-downs 5 sets 15, 12, 10, 8 , 5 rest pause 5
This workout is built for you to shock your body by hitting each muscle group 3 times per week for 2 strait weeks. You will have to increase your intensity 10X due to only doing 2-3 exercises per body part. Your last 2 sets of each exercise should be to ultimate failure and you should be using a spotter to assist.
