Week 27

Monday – Back 

Warmup – V-Bar Lat Pulldowns 3×18

1) V-Bar Lat Pulldown, Heavy 5×8

2) Superset: Barbell Row 5×10
Seated Cable Row, Heavy 5×8

3) Machine Single Arm Pulldown 5×8 each arm
Two Drop sets following 5th set to failure

4) Superset: Pullups 10 reps
Behind The Neck Lat Pulldown 12 reps

5) Superset X3: Single Arm Dumbbell Row 4×10 each arm
Cable Straight Arm Pulldown 4×12
Lower Back Hyperextensions 4×20

Abs: Cable Crunch 5×15, Ab Wheel 5×15 Superset 90 seconds Punching Bag nonstop (five sets 30 seconds rest between sets)

Tuesday – Chest 

Warmup – Pushups 4×15

1) Bench Press 12, 10, 8, 6, 6 reps Increase weight each time
Following last set preform a drop set using time under tension of 4/4 seconds for 7 reps. In other words, as you press up count to 4 and as you come down count to 4. That is one rep. 

2) Incline Dumbbell Press 5×8

3) Superset X3: Machine Chest Press 5×10
Close Grip Pushups 5×20
use a smith machine bar at a low setting if needed.
High Cable Fly 20 reps 5×20

4) Superset: Dips 5×8
Machine Fly 5×12
Pause as your hands come together for 2 seconds

Abs: Ab Fusions 4 sets, Ab Wheel 4×15

Wednesday – Legs 1

Warmup – Deadlift
lightweight 1×10
Moderate weight 1×8
Heavy 1×5

1) Wide Stance (Sumo) Deadlift 6×3 reps
HEAVY AS POSSIBLE WITH CORRECT FORM
3-5 minutes rest between sets

2) Wide Stance Deadlift 4×10 reps
Drop the weight from the previous sets. 10 reps should be very hard
1 minute rest between sets

3) Single Leg Weighted Bench Squat 4×8 each leg
Place top of foot on bench. Squat with opposite foot on ground while holding dumbbells.

4) Machine Leg Press 5×10
FULL RANGE OF MOTION. Add Weight each set. The 5th set should feel very difficult to complete. For example, I started with 4 plates and added 2 each set to finish my last set with 12 plates
Part 2
Following the 5th set remove the weight you just added and do a drop set of ten reps. Continue this without rest by removing the same weight you added for the previous sets only in reverse… Stop once you reach a light enough weight to do a slow 8 reps with a 5/5 second count. For me that was with 4 plates remaining. 

5) Machine Leg Curl 5×12

6) Seated Machine Calf Raise 7×12-20 reps
Pick a weight and stick with it

Thursday – Shoulders

Warmup – Dumbbell Fly 3×12

1) Standing Shoulder Press 5×8

2) Superset X3: Seated Dumbbell Shoulder Press 4×8
Seated Arnold Press 4×8
Seated Dumbbell Fly 4×15

3)Machine Shoulder Press 21 Method
7 Regular Reps, 7 Slow Reps at a 6/6 count, 7 1/4 reps
(4 rounds)

4)Superset: Barbell Shrug 6×8 Wide Grip
6×8 Closer Grip (16 reps total each set)

5) Superset: Cable Rope Rear-Dealt Pull 4×15
Standing Rear Delt Cable Flys 4×15

6) Superset: Upright Row 4×12
Straight bar front raise 4×15

Abs: Hanging Leg Raises Ankles To bar 4×15, Mountain Climbers 5×30 reps 1-1 count Superset 5×25 bosu ball crunches, Cable Crunch 4×12

Friday – Arms

Warmup – Standing Alternating Dumbbell Curl 3×15

1) Close Grip Bench Press 4×10

2) Superset X3: Barbell Curl  4×12
Drag Curl 4×12
Skull Crushers 4×12

3) Superset: Preacher Curl with EZ Curl Bar 8 reps close grip
Drop Set 8 reps wide grip
Dumbbell Tricep Bench Press 12 reps
(Similar to a flat bench only rotate your palms so your pinkies are facing. Bring the dumbbells down to your belly button and press straight up)
(4 rounds)

4) Superset:  Seated Alternating Dumbbell Curl 4×12 each arm
Use perfect form and rotate your wrist at the top
Tricep Cable Pushdown 4×10
Drop Set 10 reps after each set

Cable Curl 4×8
6/6 second count

Weighted Bench Dips 15 reps
Body weight 30 reps
(4 sets)

Abs: Hanging Leg Raises ankles to bar 4×12, Cable Crunch 5×20

Saturday – Legs 2

Warmup – Just the bar squat 2×20

Wide Stance Athletic Squat 5×15-20 reps
Toes pointed at 10 and 2

Dumbbell Bench Step Ups 4×10 each leg

Leg Extensions 15 reps
Dropset 10 1/2 reps at the top
(5 sets)

Front Squat 10 reps
Drop set to the bar 15 reps
(5 sets)

Leg Press Machine Calf Raise
12 toes out, 12 toes pointed in, 12 neutral
(7 sets)