SHREDZ PHASE 6!

Chest/ Back

Incline Barbell< Superset > Double underhand pull downs:

15, 12,10,6,6         (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

 

Flat bench barbell < super set > Seated rows:

15,12,10,10,6, 6        (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

 

Flat bench Dumbbell press< super set > Incline dumbbell fly’s:

6×10        (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

 

Behind the head pull downs < superset > Face pull with rope extension:

6×15        (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

 

 

 

 

Squats/Deadlift

High bar back squat:

2×8

2×6

Stiff leg deadlifts with barbell:

4×8

 

 

 

Bulgarian split squats:

6×12 EACH LEG

-1 min rest between sets

 

Leg extension <superset > Leg curls

5×15 EACH (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

-1 min rest between sets

 

Calves:

4×15

– 1 min rest between sets

 

 

Biceps/Triceps

Straight Bar Curls:

4×10

-1 min rest between set

 

EZ bar curls <super set > EZ BAR SKULL CRUSHERS:

5×12 EACH (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

 

Tricep Part ways- On flat bench:

3×12

2×8

-60 second rest between sets

 

Dips < Super Set > Alternating dumbbell curls:

100 total  for both dips and curls!

Any reps of 15 ADD Weight

-60 second rest between sets

 

Rope Push Downs< Superset>Cable Curls

4xFAILURE EACH (20 plus reps)

-60 second rest between sets

 

 

Shoulders/ Upper Back

 

Seated Barbell press:

15,12,12,10,8

-As much rest needed to recover

 

Seated Dumbbell press:

6×10

-60 second rest between sets

 

Side raises:

100 total reps in the least amount of sets possible. Use a moderate to heavy weight

 

T bar rows:

15,12,12,8,8

-60 second rest between sets

 

 

 

Double underhand seated rows:

4×15

-60 second rest between sets

 

Behind head pull downs < superset > Face pulls:

4×15 EACH

-60 second rest between sets

 

 

Chest/Triceps:

Close grip flat bench:

2×8

3×6

– as much time to recover as needed

 

Flat bench Dumbbell press:

8×15

-60 second rest between sets

 

Cable cross overs:

10×20

-30 second rest between sets

 

Dips:

100 reps in the least amount of sets possible

-60 second rest between sets

 

V bar push downs:

-60 second rest between sets

5×15

 

Rope push downs:

3xAMRAP

 

 

 

Legs/ posterior chain:

Front squats:

2×8

2×6

2×4

-As much rest as needed between sets

 

Deadlifts: Convenetional-

3×10

-As much rest as needed between sets

 

Pump fake Deadlift with Dumbbells:

4×10

-60 second rest between sets

 

Bulgarian split squats:

4×10

2×6

-60 second rest between sets

 

 

Leg extension< superset>LEG CURLS

2×20   EACH!

3×15    EACH!

-60 second rest between sets

CHEST / UPPER BACK::

 

Incline Barbell< Superset > Double underhand pull downs:

12, 12,10,6,6         (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

 

Flat bench barbell < super set > Seated rows:

12,12,10,10,6, 6        (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

 

Incline Dumbbell press< super set > Flat bench dumbbell fly’s:

6×10        (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

 

Pull downs < superset > Face pull with rope extension:

6×15        (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

 

 

Squats/ Posterior chain

High bar back squat:

1×10

1×8

2×6

-As much time between sets as needed

 

Stiff Leg dumbbell press:

3×15

 

Leg press:

3×15

2×8

– 1 min rest between sets

 

Bulgarian split squats:

6×12 EACH LEG

-1 min rest between sets

 

Leg extension <superset > Leg curls

6×12 EACH (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

-1 min rest between sets

 

Calves:

4×15

– 1 min rest between sets

 

 

Biceps/Triceps

Straight Bar Curls on preacher bench:

5×10

-1 min rest between set

 

Dips:

100 total add weight for any reps of 15

-60 second rest between sets

 

Standing curls with EZ curls bar<superset>  OH Tricep extension with EZ curl bar

3×15  EACH

 

OH TRICEP PART WAYS < Super Set > Alternating dumbbell curls on incline bench:

4×12 EACH

-60 second rest between sets

 

Rope Push Downs< Superset>Cable Curls

4xFAILURE EACH (20 plus reps)

-60 second rest between sets

 

 

 

 

Shoulders/ Upper Back

 

Seated Barbell press behind head:

15,12,12,10,8

-As much rest needed to recover

 

Seated Arnold press:

6×10

-60 second rest between sets

 

Side raises<> Front raises

4×15 EACH

-60 rest between sets

 

 

Double underhand barbell rows:

15,12,12,8,8

-60 second rest between sets

 

Double underhand seated rows:

4×15

-60 second rest between sets

 

Double underhand pull downs < superset > Face pulls:

4×15 EACH

-60 second rest between sets

 

 

 

Chest/Triceps:

Close grip flat bench:

1×8

4×6

– as much time to recover as needed

 

Incline bench Dumbbell press:

8×15

-60 second rest between sets

 

Flat bench Dumbbell Fly’s< superset > Incline dumbbell fly’s:

4×12 EACH

-60 rest between sets

 

 

EZ bar skull crushers:

5×12

-60 rest between sets

 

V bar push downs:

-60 second rest between sets

5×15

-60 rest between sets

 

Rope push downs:

3xAMRAP

 

 

 

 

Legs/ posterior chain:

Front squats:

2×8

2×6

2×4

-As much rest as needed between sets

 

Deadlifts: Conventional-

2×10

1×8

1×6

-As much rest as needed between sets

 

45 degree back extensions < super set > Leg curls:

5×12

-60 rest between sets

 

Split squats:

4×10

-60 second rest between sets

 

 

Leg extension< superset> Banded LEG CURLS

2×20   EACH!

3×15    EACH!

-60 second rest between sets

Monday: CHEST / UPPER BACK::

 

Flat bench ULTRA WIDE GRIP:

8×10

As much time needed between sets

 

Incline Dumbbell bench press < Superset > Dips:

6×15 EACH

-60 seconds’ rest between sets

 

Flat bench Dumbbell fly’s:

5×12

-60 seconds rest between sets

 

 

Seated Rows:

8×15

-60 seconds rest between sets

 

Pull downs < superset > Face pull with rope extension:

6×15        (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

 

 

 

 

 

 

Squats/ Posterior chain

Dealifts:

8,8,6,6,4

 

Leg press:

4×15

3×8

– 1 min rest between sets

 

Bulgarian split squats < super set > Iso banded leg curls

6×12 EACH LEG

-1 min rest between sets

 

Leg extension <superset > Leg curls

6×12 EACH (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

-1 min rest between sets

 

Belt marches:

3×2 min

 

Calves:

4×15

– 1 min rest between sets

 

 

 

 

 

 

Biceps/Triceps

 

Straight Bar Curls:

15,12,10,8,8

-1 min rest between set

 

Hammer curls:

3×15

2×10

-60 seconds rest between sets

 

Dips:

100 total add weight for any reps of 15

-60 second rest between sets

 

Alternating dumbbell curls <superset> Reverse grip push downs:

4×15 EACH

 

Reverse grip  OH Barbell tricep extensions < Super Set > Alternating dumbbell curls on incline bench:

4×12 EACH

-60 second rest between sets

 

 

 

 

 

Shoulders/ Upper Back

 

Seated Barbell press:

10,10,8,8,6

-As much rest needed to recover

 

Seated Arnold press:

6×8

-60 second rest between sets

 

Side raises<superset> Front raises<superset>Upright rows

4×15 EACH

-60 rest between sets

 

 

Double underhand pull downs:

15,12,12,8,8

-60 second rest between sets

 

1 arm dumbbell rows:

15,15,12,10,8

-60 second rest between sets

 

Seated rows < superset > Face pulls:

4×15 EACH

-60 second rest between sets

 

 

 

 

 

 

Chest/Triceps:

Close grip flat bench:

10,8,6,4,2

– as much time to recover as needed

 

Incline bench Dumbbell press<> Flat bench D bell fly’s

8×15

-60 second rest between sets

 

Pull overs < superset > Incline dumbbell fly’s:

4×12 EACH

-60 rest between sets

 

 

EZ bar skull crushers:

5×12

-60 rest between sets

 

V bar push downs:

-60 second rest between sets

5×15

-60 rest between sets

 

Rope push downs:

3xAMRAP

 

 

 

 

 

Legs/ posterior chain:

Squats:

3×8

2×6

-As much rest as needed between sets

 

Front squats:

2×10

2×8

-As much rest as needed between sets

 

45 degree back extensions < super set > Leg curls:

5×12

-60 rest between sets

 

Leg extension< superset> Banded LEG CURLS

2×20   EACH!

3×15    EACH!

-60 second rest between sets

Chest and Back

Flat bench ULTRA WIDE GRIP:

8×10

As much time needed between sets

 

Incline Dumbbell bench press < Superset > Dips:

6×15 EACH

-60 seconds’ rest between sets

 

Cable cross overs:

3×20

2×15

-60 second rest between sets

 

Seated Rows:

8×15

-60 seconds rest between sets

 

Pull downs Double underhand:

5×8

-60 second rest between sets

 

1 arm dumbbell rows< superset > Face Pulls:

4×15

 

 

 

 

 

 

Squats/ Posterior chain

Front squats:

3×10

1×8

-as much rest as needed between sets

 

Stiff Leg barbell deadlift:

3×8

1×6

-60 seconds rest between sets

 

45 Degree back extension:

5×10

-60 second rest between sets

 

Bulgarian split squats < super set > Iso banded leg curls

6×12 EACH LEG

-1 min rest between sets

 

Leg extension <superset > Leg curls

6×12 EACH (1 set of EACH for both exercises. There should be NO rest between supersets. 1 min rest after* each superset)

-1 min rest between sets

 

Belt marches:

3×2 min

 

Calves:

4×15

– 1 min rest between sets

 

 

 

Biceps/Triceps

 

Straight Bar Curls< superset> Dips:

6×15 EACH

-60 second rest between set

 

Hammer curls< superset > V bar push downs:

5×15 EACH

-60 seconds rest between sets

 

Alternating dumbbell curls <superset> Reverse grip push downs:

4×15 EACH

 

Reverse grip  OH Barbell tricep extensions < Super Set > Alternating dumbbell curls on incline bench:

4×12 EACH

-60 second rest between sets

 

 

Shoulders/ Upper Back

 

Seated Barbell press behind head:

10,8,8,6,6

-As much rest needed to recover

 

Seated Dumbbell press:

6×8

-60 second rest between sets

 

Seated dumbbell machine press:

15,12,12,8,8

-60 second rest between sets

 

Shrugs<superset> Front raises<superset>Upright rows

4×15 EACH

-60 rest between sets

 

 

Pull downs:

15,12,12,8,8

-60 second rest between sets

 

1 arm dumbbell rows:

15,12,10,8,6

-60 second rest between sets

 

Seated rows < superset > Face pulls:

6×15 EACH

-60 second rest between sets

 

 

 

Chest/Triceps:

Fat bench Barbell:

10,8,6,4,2

– as much time to recover as needed

 

Incline bench Dumbbell press<> Dips

8×10

-60 second rest between sets

 

Flat bench Dumbbell bench < superset > Incline dumbbell fly’s:

4×12 EACH

-60 rest between sets

 

 

EZ bar skull crushers:

5×12

-60 rest between sets

 

Straight bar push downs:

-60 second rest between sets

5×15

-60 rest between sets

 

Rope push downs:

3xAMRAP

 

 

 

Legs/ posterior chain:

Squats:

3×8

2×6

1xAMRAP (20 plus)

-As much rest as needed between sets

 

Leg press:

4×15

1 Drop set (dropping through 4 sets) hitting at least 20 reps EACH

-As much rest as needed between sets

 

45 degree back extensions < super set > Leg curls:

5×12

-60 rest between sets

 

Bulgarian split squats < superset> Banded LEG CURLS

2×20   EACH!

3×15    EACH!

-60 second rest between sets