WEDNESDAY. SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds REST

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1 WEEK 1-3 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Chest, Shoulders, Triceps Flat Dumbbell Press Seconds Decline Barbell Press Seconds Side Dumbbell Lateral Raises Seconds Barbell Upright Rows Seconds Tricep Rope Push-Downs Seconds Dumbbell One-Arm Tricep Extension Seconds TUESDAY Back, Biceps, Rear Delts Lat-Pulldowns Wide Grip Seconds Bent Over Barbell Rows Seconds One-Arm Dumbbell Rows Seconds Standing Cable Pullovers Seconds Machine Preacher Curls Seconds Standing Barbell Curls Seconds Rear Delt Rope Pulls Seconds WEDNESDAY THURSDAY Legs, calves Back Squats Seconds Leg Extensions Seconds Lying Hamstring Curls Seconds Leg Press Seconds Standing Calf Raises Seconds FRIDAY Chest, Shoulders, Triceps Barbell Bench Press Seconds Machine Flys Seconds Standing Dumbbell Shoulder Press Seconds Front Plate Raises Seconds Dumbbell Shrugs Seconds Lying Dumbbell Tricep Extensions Seconds SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds

2 Deadlifts minutes Dumbbell Hammer Curls Seconds Standing Cable curls Seconds Standing Rear Delt Dumbbell Raise Seconds Quick Tips: -The weight I usually choose for a GVT exercise is usually around what I could perform 20 repetitions with on that specific exercise to failure. -Rest Times BETWEEN exercises is up you, I usually take 4-5 minutes once I finish an exercise before moving onto the next.

3 WEEK 4-6 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Chest, Shoulders, Triceps Slight Incline Dumbbell Press Seconds Barbell Floor Press Seconds Arnold Dumbbell Press Seconds Side Dumbbell Lateral Raises Seconds barbell Shrugs Seconds Triceps Pushdowns w/straight Bar Seconds TUESDAY Back, Biceps, Rear Delts Close-Grip Lat Pulldown Seconds T-Bar Rows Seconds Wide-Grip Cable Row Seconds Dumbbell Pullover Seconds Standing Cable Curls w/straight Bar Seconds Alternating Dumbbell Curls Seconds Rear Delt Rope Pulls Seconds WEDNESDAY THURSDAY Legs, calves Hack Squats Seconds Barbell Front Squats Seconds Barbbell RDL's (Stiff Leg Deadlifts) Seconds Leg Extensions Seconds Seated Calf Raises Seconds FRIDAY Chest, Shoulders, Triceps Barbell Bench Press Seconds Cable Crossovers Seconds Standing Dumbbell Shoulder Press Seconds Cable One-Arm Lateral Raises Seconds Dumbbell Upright Rows Seconds Tricep Overhad Extension w/ Rope Seconds SATURDAY Back, Biceps, Rear Delts Bent Over Barbell Rows Seconds Lat-Pulldowns Wide Grip Seconds

4 Hammer Strength High Row Seconds Deadlifts Minutes Standing Barbell Curls Seconds Standing Rear Delt Dumbbell Raise Seconds

5 WEEK 7-9 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Legs, Calves Back Squats Seconds Hack Squats Seconds Seated hamstring Curls Seconds Barbell Walking Lunges minutes Single Leg-Extension Seconds Standing Calf Raises Seconds TUESDAY Chest Barbell Floor Press Seconds Dumbbell Presses (Palms Facing In) Seconds Slight Incline Dumbbell flys Seconds Machine Flys Seconds WEDNESDAY Back Pendlay Barbell Rows Seconds Close-Grip Lat Pulldown Seconds One-Arm Rows Seconds Pull-ups Seconds Hyperextensions (Back Extensions) Seconds THURSDAY FRIDAY Shoulders, Traps Seated Dumbbell Press Seconds Side Dumbbell Lateral Raises Seconds Barbell Upright Rows Seconds Standing Rear Delt Dumbbell Raise Seconds Front Dumbbell Raises Seconds Dumbbell Seated Shrugs Seconds SATURDAY Arms Seated Incline Dumbbell Curls Seconds Tricep Rope Push-Downs Seconds Standing Barbell Curls Seconds Tricep Overhad Extension w/ Rope Seconds Concentration Curls Seconds Dips Seconds

6 WEEK DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Legs, Calves Hack Squats Seconds Leg Press Seconds Leg Extensions Seconds Lying Hamstring Curls Seconds Barbell Front Squats Seconds Seated Calf Raises Seconds TUESDAY Chest Decline Barbell Press Seconds Slight Incline Dumbbell Press Seconds Machine Flys Seconds Push-ups Seconds WEDNESDAY Back Deadlifts Minutes Lat-Pulldowns Wide Grip Seconds Hammer Stength Rows Seconds One-Arm Rows Seconds T-Bar Rows Seconds THURSDAY FRIDAY Shoulders, Traps Seated Arnold Dumbbell Press Seconds Rear Delt Rope Pulls Seconds Barbell Upright Rows Seconds Cable One-Arm Lateral Raises Seconds Standing Alternating Dumbbell Press Seconds Dumbbell Shrugs Seconds SATURDAY Arms Lying Dumbbell Tricep Extensions Seconds Standing Cable curls Seconds Seated Overhead Rope Extension Seconds Machine Preacher Curls Seconds Tricep Dumbbell Kickbacks Seconds Barbell 21's minutes

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