Description of Workout:
Rest between all sets is 90 seconds unless specified.
| Monday - Back Thickness | ||
| Back Thickness | ||
| Exercise | Sets | Reps |
| Deadlift | 6 | 7/5/3/7/5/3 (Work to 3RM Twice) |
| One Arm Dumbbell Rows | 4 | 6 to 8 |
| T-Bar Rows | 4 | 4 to 6 |
| Seated Cable Rows | 4 | 12 to 15 |
| Tuesday Legs and Delts | ||
| Legs & Delts | ||
| Exercise | Sets | Reps |
| Leg Press | 3 | 10 to 12 w/3 Drop Sets - 25 to 30 Reps per Set |
| Close Stance Squats | 3 | 12 to 15 |
| Lunge | 3 | 8 to 10 |
| Leg Curl | 3 | 12 to 15 w/3 Drop Sets - 25 to 30 Reps per Set |
| Seated Calf Raise | 3 | 15 to 20 |
| Dumbbell Shoulder Press | 3 | 8 to 10 |
| Seated Lateral Raise | 3 | 10 to 12 w/2 Drop Sets - 25 to 30 Reps per Set |
| Wednesday - Back Width | ||
| Back Width | ||
| Exercise | Sets | Reps |
| Chin Ups | 6 | 8/6/4/8/6/4 |
| Wide Grip Pulldowns To Rear | 4 | 8 to 10 |
| Straight Arm Pull Downs | 4 | 10 to 12 |
| Rope Pull Downs | 3 | 12 to 15 (Elbows Wide at Bottom) |
| Friday - Traps, Lower Back and Rear Delts | ||
| Traps, Lower Back & Rear Delts | ||
| Exercise | Sets | Reps |
| Barbell Shrugs | 6 | 4 to 6 |
| Seated Dumbbell Shrugs | 4 | 6 to 8 |
| Weighted Hyperextensions | 4 | 8 to 10 |
| Seated Face Pulls | 4 | 10 to 12 (Elbows Wide - Pull to Chin) |
| Bent Over Lateral Raise | 4 | 12 to 15 |
| Saturday - Chest and Arms | ||
| Chest & Arms | ||
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 3 | 8 to 10 |
| Cable Crossovers | 3 | 12 to 15 plus 2 Drop Sets |
| Barbell Curls | 3 | 10 to 12 |
| Machine Preacher Curls | 3 | 12 to 15 plus 2 Drop Sets |
| Close Grip Bench Press | 3 | 10 to 12 |
| V-Bar Tricep Pressdowns | 3 | 12 to 15 plus 2 Drop Sets |
Good luck
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