Exercise 4 days a week, two consecutive days. Take a day off in between.

Day 1: Arm Abs

Action Weight-bearing Number of groups Reps/rest (seconds) Biceps Seated Barbell Curl 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Supine Cable Curl 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Smith Drag Curl 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Triceps Rope pushdown 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Overhead Rope Dips 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Bending over the tensioner 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,48RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Abs Start from both ends 3 To exhaustion

Day 2: Legs

Action Weight-bearing Number of groups Reps/rest (seconds) Front Squat 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 12/20 to exhaustion Hack Squat 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Leg extension 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Romanian Deadlift 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Dumbbell Heel Raises 3 30

Day 4: Chest and shoulders trapezius

Action Weight-bearing Number of groups Reps/rest (seconds)Breasts Rick Strength Machine Bench Press 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Dumbbell pull-up 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Weighted Parallel Bar Dips 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Shoulders Instrument lateral raise 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Barbell behind-the-neck press 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 12/20 to exhaustion Smith upright rowing 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Trapezius Incline dumbbell shrug 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,48RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion
Day 5: Back

Action Weight-bearing Number of groups Reps/rest (seconds) Rick Pull Up 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,37RM 1 2/20 to exhaustion Wide grip seated rope row 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Dumbbell Row 10RM 1 5/5,5/5,5 9RM 1 4/7—10,4/7—10,4 8RM 1 3/10—12,3/10—12,3 7RM 1 2/20 to exhaustion Pull-ups 1 To exhaustion