HIGH INTENSITY LOW VOLUME
Push A EXC Sets Reps
Flat Dumbbell Press Lengthened 2 Sets 8 Reps
Incline Smith Press Lengthened 2 Sets 8 Reps
Chest Fly Machine Shortened 1 Set Failure
Machine Shoulder Press Shortened 2 Sets 8 Reps
Dumbbell Lateral Raises MDS Shortened 2 Sets 10/8 Reps
Cable Skull Crushers Lengthened 2 Sets 10 Reps
Dips Shortened 1 Set Failure
Pull A EXC Sets Reps
Upper Back Pulldown Shortened 2 Sets 8 Reps
A1 Chest Supported Row Lengthened 2 Sets 8 Reps
A2 Kelso Shrugs Shortened 2 Sets Failure
Iliac Lat Pulldown Lengthened 2 Sets 8 Reps
Wide Seated Cable Row Shortened 1 Set 8 Reps
Cable Preacher Curls Shortened 2 Sets 10 Reps
Hammer Curls Shortened 2 Sets 8 Reps
Legs A EXC Sets Reps
Leg Press Shortened 2 Sets 8 Reps
Leg Extension Shortened 2 Sets 8 Reps
Seated Leg Curls Shortened 2 Sets 8 Reps
Calf Raises Lengthened 2 Sets 10 Reps
Cable Crunches Shortened 3 Sets 15 Reps
REST DAY
Push B
LOW VOLUME HIGH INTENSITY
Upper EXC Sets Reps
Incline Smith Press 15* Lenghtened 2 Sets 8 Reps
Close Grip Pulldown Mid-Shortened 2 Sets 8 Reps
Machine Chest Press Shortened 2 Sets 8 Reps
A1 Chest Supported Row Mid-Shortened 2 Sets 8 Reps
A2 Kelso Shrugs Shortened 2 Sets 8 Reps
Dumbbell Lateral Raises Shortened 3 Sets 12 Reps
Dumbbell Hammer Curls Shortened 2 Sets 10 Reps
Double Rope Pushdown MDS Shortened 2 Sets 10/8 Reps
Lower EXC Sets Reps
Smith Machine Squats Lenghtened 2 Sets 8 Reps
Leg Extension Shortened 2 Sets 10 Reps
Seated Leg Curls Shortened 2 Sets 10 Reps
Calf Raises Lenghtened 3 Sets 10 Reps
Cable Crunches Shortened 3 Sets 12 Reps
Decline Leg Raises Lenghtened 2 Sets 8 Reps
REST DAY
Upper EXC Sets Reps
Upper Back Pulldown Shortened 2 Sets 8 Reps
Lenghtened-
Cable Press 2 Sets 10 Reps
Shortened
A1 Cable Y Raises Shortened 2 Sets 8 Reps
A2 Cable Lateral Raises Lengthened 2 Sets 8 Reps
Cable Wide Seated Row Shortened 2 Sets 15 Reps
Incline Dumbbell Press Lenghtened 2 Sets 8 Reps
Cable Curls Shortened 2 Sets 10 Reps
Overhead Extension Lengthened 2 Sets 8 Reps
Lower EXC Sets Reps
Machine Romanian Deadlifts Lengthened 2 Sets 8 Reps
Seated Leg Curls Shortened 2 Sets 8 Reps
Leg Extension Shortened 2 Sets 8 Reps
Calf Raises Lenghtened 2 Sets 15 Reps
Cable Crunches Shortened 3 Sets 15 Reps
Leg Raises Lenghtened 2 Sets 8 Reps
REST DAY
REST DAY
