Upper Body PowerExercise Reps Warmup Set 1

Bent Over Row 3x3-5Weighted Pull Ups 2x6-10Rack Chins 2x6-10Flat DB Press 3x3-5Weighted Dips 2x6-10DB Shoulder Press 3x6-10Cambered Bar Curls 3x6-10Skullcrushers 3x6-10

Lower Body PowerExercise Reps Warmup Set 1

Squats 3x3-5Hack Squats 2x6-10Leg Extensions 2x6-10Stiff Legged Deadlifts 3x5-8Glute Ham Raises 2x6-10Standing Calf raise 3x6-10Seated Calf raise 2x6-10

Back and Shoulders HypertrophyExercise Reps Warmup Set 1

Bent Over Row 6x3Rack Chins 3x8-12Seated Cable Row 3x8-12DB Rows 2x12-15Close Grip Pulldowns 2x15-20Seated DB Press 3x8-12Upright Rows 2x12-15Cable side raises 3x12-20

Lower Body HypertrophyExercise Reps Warmup Set 1

Squats 6x3Hack Squats 3x8-12Leg Press 2x12-15Leg Extensions 3x15-20Romanian Deadlifts 3x8-12Lying Leg Curl 2x12-15Seated Leg Curl 2x15-20Donkey Calf Raises 4x10-15Seated Calf Raise 3x15-20

Chest and Arms HypertrophyExercise Reps Warmup Set 1

Flat DB Press 6x3Incline DB Press 3x8-12Hammer Strength DB 3x12-15Incline Cable Flys 2x15-20Cambered Bar Preachers 3x8-12DB Concentration Curls 2x12-15

Spider Curls agaisnt incline bench 2x15-20Seated Tri-Extensions cambered bar 3x8-12Cable Pressdowns w/ Rope 2x12-15Cable Kickbacks 2x15-20

Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Upper Body PowerExercise Reps Warmup Set 1

Bent Over Row 3x3-5Weighted Pull Ups 2x6-10Rack Chins 2x6-10Flat DB Press 3x3-5Weighted Dips 2x6-10DB Shoulder Press 3x6-10Cambered Bar Curls 3x6-10Skullcrushers 3x6-10

Lower Body PowerExercise Reps Warmup Set 1

Squats 3x3-5Hack Squats 2x6-10Leg Extensions 2x6-10Stiff Legged Deadlifts 3x5-8Glute Ham Raises 2x6-10Standing Calf raise 3x6-10Seated Calf raise 2x6-10

Back and Shoulders HypertrophyExercise Reps Warmup Set 1

Bent Over Row 6x3Rack Chins 3x8-12Seated Cable Row 3x8-12DB Rows 2x12-15Close Grip Pulldowns 2x15-20Seated DB Press 3x8-12Upright Rows 2x12-15Cable side raises 3x12-20

Lower Body HypertrophyExercise Reps Warmup Set 1

Squats 6x3Hack Squats 3x8-12Leg Press 2x12-15Leg Extensions 3x15-20Romanian Deadlifts 3x8-12Lying Leg Curl 2x12-15Seated Leg Curl 2x15-20Donkey Calf Raises 4x10-15Seated Calf Raise 3x15-20

Chest and Arms HypertrophyExercise Reps Warmup Set 1

Flat DB Press 6x3Incline DB Press 3x8-12Hammer Strength DB 3x12-15Incline Cable Flys 2x15-20Cambered Bar Preachers 3x8-12DB Concentration Curls 2x12-15

Spider Curls agaisnt incline bench 2x15-20Seated Tri-Extensions cambered bar 3x8-12Cable Pressdowns w/ Rope 2x12-15Cable Kickbacks 2x15-20

Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Upper Body PowerExercise Reps Warmup Set 1

Bent Over Row 3x3-5Weighted Pull Ups 2x6-10Rack Chins 2x6-10Flat DB Press 3x3-5Weighted Dips 2x6-10DB Shoulder Press 3x6-10Cambered Bar Curls 3x6-10Skullcrushers 3x6-10

Lower Body PowerExercise Reps Warmup Set 1

Squats 3x3-5Hack Squats 2x6-10Leg Extensions 2x6-10Stiff Legged Deadlifts 3x5-8Glute Ham Raises 2x6-10Standing Calf raise 3x6-10Seated Calf raise 2x6-10

Back and Shoulders HypertrophyExercise Reps Warmup Set 1

Bent Over Row 6x3Rack Chins 3x8-12Seated Cable Row 3x8-12DB Rows 2x12-15Close Grip Pulldowns 2x15-20Seated DB Press 3x8-12Upright Rows 2x12-15Cable side raises 3x12-20

Lower Body HypertrophyExercise Reps Warmup Set 1

Squats 6x3Hack Squats 3x8-12Leg Press 2x12-15Leg Extensions 3x15-20Romanian Deadlifts 3x8-12Lying Leg Curl 2x12-15Seated Leg Curl 2x15-20Donkey Calf Raises 4x10-15Seated Calf Raise 3x15-20

Chest and Arms HypertrophyExercise Reps Warmup Set 1

Flat DB Press 6x3Incline DB Press 3x8-12Hammer Strength DB 3x12-15Incline Cable Flys 2x15-20Cambered Bar Preachers 3x8-12DB Concentration Curls 2x12-15

Spider Curls agaisnt incline bench 2x15-20Seated Tri-Extensions cambered bar 3x8-12Cable Pressdowns w/ Rope 2x12-15Cable Kickbacks 2x15-20

Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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Set 2 Set 3

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