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Adonis Golden Ratio System

Final Phase 12-Week Periodized Training Program


By: John Barban

Copyright Strengthworks Publishing Inc 2012

Rep Tempo: Power


Power: This simply means to push as hard as you can. This style of rep is applied to your heaviest lifts. The weight will limit how fast you can actually move, the idea is to push the weight with the intention of moving it as fast as possible (even though it will move slowly) Lower the weight under control without taking any extra time
Copyright Strengthworks Publishing Inc 2012

Rep Tempo: 1-P-2


1 = 1 second on the concentric phase (the actual lifting, pressing or pulling of the weight) P = Pause for approx 1 second at the exertion points of the lift (bottom stretch or top contraction positions) 2 = 2 second eccentric or negative (lowering the weight or returning back to the starting position)
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Rep Tempo: Flow Set


Flow sets are meant to be done continuously and rhythmically. Imagine the muscle like a piston moving up and down in one fluid motion. Dont stop at the top or bottom Imagine the set as though it was one giant rep moving at a good pace.

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Day 1/Week 1 -Date:

Week 1 Day 1
Sets 3 2 Sets 3 3 Sets 3 3 3 Tempo Power Tempo 1-P-2 Tempo Flow Set Reps 7+7 5+5 Reps 12+8 8+8 Reps 15+15 15+15 30 Rest 180 180 Rest 120 120 Rest 60 60 60 Weight Used/Notes Weight Used/Notes Weight Used/Notes

Strength: Exercises (supersets) Flat Dumbbell Press + Triceps Extensions

Incline Dumbbell Press + Triceps Rope Pushdowns

Hypertrophy: Exercises (supersets)

Pull down+ Standing Dumbbell Curls Low Pulley Row Wide Grip + Cable Curls
Endurance: Exercises (supersets)

Standing Shoulder Press+ Standing Lateral Raises Front Raises + Bent Lateral Raise
Standing Calf Raises

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Week 1 Day 2
Day 2/Week 1 -Date: Strength: Exercises (supersets) Seated Shoulder Press + One Arm Dumbbell Lateral Raise Dumbbell Upright Row + Bent Dumbbell Lateral Raise Hypertrophy: Exercises (supersets) Cable Cross Over + V-bar Pushdowns Incline Dumbbell Press+ Triceps Extensions Dumbbell Squat+ Stiff Leg Deadlift Endurance: Exercises (supersets) Sets Tempo 3 Power Reps Rest 7+7 180 Weight Used/Notes 2 Sets Tempo 3 3 4 5+5 180 Reps Rest

Weight Used/Notes

1-P-2 12+12 120 8+8 120 12+8

Sets Tempo 3 3

Reps Rest

Weight Used/Notes

Bent Dumbbell Row + Incline Dumbbell Curls


One Arm Dumbbell Row + Barbell Curls

Flow Set 15+15 60 15+15 60

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Week 1 Day 3
Day 3/Week 1 -Date: Strength: Exercises (supersets) Pull down+ Dumbbell Curls Low Pulley Row Wide Grip + Rope Curl Reverse Lunge + One Leg Deadlift Hypertrophy: Exercises (supersets) Shoulder Press + Lateral Raise Sets Tempo 3 Power 2 3 Sets Tempo 3 1-P-2 3 Reps Rest Weight Used/Notes 7+7 180 5+5 180 7+7 180 Reps Rest Weight Used/Notes 12+8 120 8+8 120

High Pull+ Bent Dumbbell Lateral Raise


Endurance: Exercises (supersets) Sets Tempo Reps Rest Weight Used/Notes Flat Dumbbell Press + Triceps Extensions 3 Flow Set 15+15 60 Pec Dec (or flat dumbbell Flyes) + Push Ups 3 15+15 60

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Week 1 Day 4
Day 4/Week 1 -Date: Strength: Exercises (supersets) Flat Bench Press + Tate Press Incline Barbell Press + lying Tricep Extensions Hypertrophy: Exercises (supersets) reverse Grip Pulldown + Reverse Curls Low Pulley Row Wide Grip + Cable Rope Curls Endurance: Exercises (supersets) Standing Shoulder Press+ Standing Lateral Raises Barbell Front Raises + Bent Lateral Raise Dumbbell Squat Sets Tempo 3 2 Sets 3 3 Sets 3 3 3 Power Tempo 1-P-2 Tempo Reps 7+7 5+5 Reps 12+8 8+8 Reps Rest 180 180 Rest Weight Used/Notes Weight Used/Notes

120 120 Rest 60 60 60 Weight Used/Notes

Flow Set 15+15 15+15 20

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Week 2 Day 1
Day 1/Week 2 -Date: Hypertrophy: Exercises (supersets) Peck Dec (or flat Dumbbell Flye) + close Hands Push Ups Alternate Incline Dumbbell Press + Dips Step Ups + Reverse Lunge Endurance: Exercises (supersets) wide Grip Pulldown + Cable Straight Bar Curls Face Pulls + Rope Curls Strength: Exercises (supersets) alternating seated Shoulder Press+ One Arm Lateral Raise High Pull+ Shrug Sets 3 3 3 Sets 3 2 Tempo 1-P-2 Tempo Reps Rest 10+10 120 8+8 120 12+8 120 Weight Used/Notes

Reps Rest

Weight Used/Notes

Flow Set 15+15 60 15+15 60 Reps 7+7 5+5 Weight Used/Notes

Sets Tempo 3 2 Power

Rest

180 180

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Week 2 Day 2
Day 2/Week 2 -Date: Hypertrophy: Exercises (supersets) Front Raise + Lateral Raise Cable Upright Row + Face Pulls Endurance: Exercises (supersets) Cable Cross Over + Push Up Dips + Rope Pushdowns Strength: Exercises (supersets) Low Pulley Row Wide Grip + Dumbbell Curls reverse Grip Pulldown + Hammer Curls Dumbbell Squat+ Stiff Leg Deadlift Sets Tempo 3 3 Reps Rest Weight Used/Notes 1-P-2 10+10 120 8+8 120 Reps Rest 60 60 Rest Weight Used/Notes 180 180 180 Weight Used/Notes

Sets Tempo

3 Flow Set 15+15 2 15+15 Reps 7+7 5+5 7+7

Sets Tempo 3 2 3 Power

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Week 2 Day 3
Day 3/Week 2 -Date: Hypertrophy: Exercises (supersets) Low Pulley Row Wide Grip + Incline Dumbbell Curls Bent Dumbbell Row+ Standing Dumbbell Curls Sets 3 3 Endurance: Exercises (supersets) Standing Shoulder Press+ Bent Lateral Raise plate Front Raise + Seated Lateral Raise Dumbbell Squat Strength: Exercises (supersets) Flat Dumbbell Press + Triceps Dumbbell Extension Incline Dumbbell Press+ V-bar Push down Sets 3 2 4 Tempo 1-P-2 Tempo Reps Rest 10+10 120 8+8 Reps 120 Weight Used/Notes

Rest

Weight Used/Notes

Flow Set 15+15 15+15 20 Reps 7+7 5+5

60 60 60 Weight Used/Notes

Sets Tempo 3 2 Power

Rest

180 180

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Week 2 Day 4
Day 4/Week 2 -Date: Hypertrophy: Exercises (supersets) Flat Dumbbell Press + Triceps Dumbbell Extension Incline Dumbbell Press+ V-bar Push down Step Ups + Reverse Lunge Endurance: Exercises (supersets) Low Pulley Row Wide Grip + Cable Straight Bar Curls Bent Dumbbell Row+ Rope Curls Strength: Exercises (supersets) Standing Military Press + One Arm Lateral Raise High Pull+ Shrugs Sets Tempo 3 3 3 1-P-2 Reps 10+10 8+8 12+8 Reps Rest 120 120 120 Rest 60 60 Weight Used/Notes Weight Used/Notes

Sets Tempo 3 2

Flow Set 15+15 15+15 Reps 7+7 5+5

Sets Tempo 3 2 Power

Rest

Weight Used/Notes

180 180

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Week 3 Day 1
Day 1/Week 3 - Date:
Hypertrophy

Strength Endurance

Exercises Incline Dumbbell Press Cable Cross Over Low finish Exercises Incline Bench Press Bench Press Exercises Cable Cross Over (or flat Dumbbell Flye) Flat Dumbbell Press

Sets Tempo Reps Rest 120 120 Sets Tempo Reps Rest 180 180 Sets Tempo Reps Rest 3 3 Flow Set 15 60 15 60 4 5 Power 7 5 3 3 1-P-2 10 10

Weight Used/Notes

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Week 3 Day 2
Day 2/Week 3 - Date: Hypertrophy Strength Endurance Exercises Stiff Leg Deadlift Dumbbell Squat Exercises Reverse Lunge One Leg Deadlift Exercises Bulgarian Split Squat Dumbbell Squat Standing Calf Raises Sets Tempo Reps Rest 3 1-P-2 10 120 3 10 120 Sets Tempo Reps Rest 4 Power 7 180 5 5 180 Sets Tempo Reps Rest 3 3 4 Flow Set 15 15 20 60 60 60 Weight Used/Notes

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Week 3 Day 3
Day 3/Week 3 - Date:
Hypertrophy

Strength Endurance
Hypertrophy

Exercises Barbell Curls Incline Dumbbell Curls Exercises Standing Alternate Dumbbell Curls Barbell Curls Exercises Barbell Curls Cable Bar Curls Exercises Triceps Bar Pushdown Overhead Tricep Dumbbell Extension Exercises

Sets Tempo 3 1-P-2 2 Sets Tempo 3 Power 2 Sets Tempo 3 2 3 Flow Set 1-P-2

Reps Rest 10 120 10 120 Reps Rest 7 180 5 180 Reps Rest 15 15 10 60 60

Weight Used/Notes

Sets Tempo 2 Sets Tempo

Reps Rest 120 10 120 Reps Rest

Strength Endurance

Overhead Tricep Dumbbell Extension 3 Power 7 180 Barbell Tricep Extension 2 5 180 Exercises Sets Tempo Reps Rest Triceps Rope Pushdowns 3 Flow Set 15 60 Dips 2 15 60

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Week 3 Day 4
Day 4/Week 3 - Date:
Hypertrophy

Exercises Low Pulley Row Straight Bar Pull down

Sets Tempo Reps Rest 120 120 Sets Tempo Reps Rest 180 180 Sets Tempo Reps Rest Flow Set 15 60 15 60 4 5 Power 7 5 3 3 1-P-2 10 10

Weight Used/Notes

Strength

Exercises (supersets) One Arm Dumbbell Row Low Pulley Row Narrow Grip

Endurance

Exercises (supersets)

Low Pulley Row Underhand Grip (straight bar) 3 Face Pulls 3

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Week 3 Day 5
Day 5/Week 3 - Date:
Hypertrophy

Strength

Exercises Standing Military Press Standing Lateral Raises

Sets Tempo Reps Rest 120 120 Sets Tempo Reps Rest 180 180 Rest 3 3 1-P-2 10 10

Weight Used/Notes

Exercises

Seated Alternate Dumbbell Shoulder Press 4 Power 7 High Pull 5 5 Endurance Exercises Sets Tempo Reps Dumbbell Upright Row Bent Lateral Raise 3 3

Flow Set 15 60 15 60

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Week 4 Day 1
Day 1/Week 4 - Date: Endurance: Exercises (supersets and standard sets) Incline Dumbbell Press+ Bench Dips Flat Bench Press + Dumbbell Flyes close hands Push Ups+ Cable Cross Over Strength: Exercises (supersets) Pull down+ Hammer Curls Low Pulley Row Wide Grip + Cable Bar Curl One Arm Dumbbell Row Bulgarian Split Squat + One Leg Deadlift Hypertrophy: Exercises (supersets) Dumbbell Upright Row + Plate front Raise Lateral Raise + Seated Bent Lateral Raise Standing Shoulder Press Sets Tempo 3 2 Reps Rest 60 60 Weight Used/Notes Flow Set 13+13 13+13

2 Sets Tempo 3 2 2 3 Power

13+13 60 Reps Rest 7+7 5+5 5 7+7 Reps 10+10 8+8 12 180 180 180 180

Weight Used/Notes

Sets Tempo 3 2 2 1-P-2

Rest 120 120 120

Weight Used/Notes

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Week 4 Day 2
Day 2/Week 4 - Date: Endurance: Exercises supersets and standard sets Bent Dumbbell Row+ Standing Dumbbell Curls Inverted Row + Barbell Curls Face Pulls + Rope Curl Strength: Exercises (supersets) Seated Shoulder Press+ One Arm Dumbbell Lateral Raise
Sets Tempo

Reps

Rest 60

Weight Used/Notes

3 2 2
Sets

Flow Set 13+13

13+13 60 30 60 Tempo Reps Rest Power Tempo 1-P-2 7+7 5+5 5 Reps 10+10 8+8 8+8 10+8

Weight Used/Notes

3 2 2
Sets

180 180 120 Rest 120 120 120 120 Weight Used/Notes

Dumbbell Upright Row+ Bent Dumbbell Lateral Raise


Seated Alternate One Arm Dumbbell Press Hypertrophy: Exercises (supersets) Cable Cross Over + V-bar Pushdowns Incline Dumbbell Press+ Triceps Extensions Barbell Bench Press + Dips Dumbbell Squat+ Stiff Leg Deadlift

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3 2 2 4

Week 4 Day 3
Day 3/Week 4 - Date: Endurance: Exercises (supersets) Dumbbell Upright Row + Standing Lateral Raises Bent Lateral Raise+ Barbell Front Raises Calf Press Strength: Exercises (supersets) Incline Dumbbell Press+ Triceps Rope Pushdown Alternate Flat Dumbbell Press + Triceps Extensions (Barbell) Flat Dumbbell Press Hypertrophy: Exercises (supersets) Low Pulley Row Wide Grip + Incline Dumbbell Curls One Arm Dumbbell Row Lateral + Concentration Curls One Arm Dumbbell Row + Reverse Curls Sets Tempo 3 3 4 Reps Rest 60 60 60 Rest 180 180 120 Rest 120 120 120 Weight Used/Notes Weight Used/Notes Weight Used/Notes Flow Set 13 + 13 13 + 13 30 Reps 7+7 5+5 5 Reps 10+10 8+8 8+8

Sets Tempo 3 2 2 Power

Sets Tempo 3 2 2 1-P-2

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Week 4 Day 4
Day 4/Week 4 - Date: Endurance: Exercises and Standard Sets Flat Dumbbell Press + Overhead Tricep Extension Incline Bench Press + Bench Dips Flat Bench Press Strength: Exercises (supersets) Pull down+ Barbell Curls One Arm Dumbbell Row + Incline Dumbbell Curls One Arm Dumbbell Row Lateral Dumbbell Squat+ One Leg Deadlift Hypertrophy: Exercises (supersets) Dumbbell Upright Row + Standing Dumbbell Shoulder Press Lateral Raise+ Seated Bent Lateral Raise Standing Military Press Sets Tempo 3 Reps Rest 60 Weight Used/Notes Rest 120 120 120 Weight Used/Notes Weight Used/Notes Flow Set 13+13 2 13+13 60 2 13 60 Sets Tempo Reps Rest 3 2 2 3 Power 7+7 5+5 5 7+7 Reps 10+10 8+8 12 180 180 180 180

Sets Tempo 3 2 2 1-P-2

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Week 5 Day 1
Day 1/Week 5 - Date: Exercises (supersets) Pull down+ Standing Dumbbell Curls Low Pulley Row+ Cable Curls Standing Shoulder Press+ Standing Lateral Raises Plate Front Raises + Bent Lateral Raise Flat Dumbbell Press + Triceps Extensions Incline Dumbbell Press+ Triceps Rope Pushdowns Sets 4 4 3 3 3 2 4 Reps 12+8 12+8 12+8 12+8 12+8 12+8 21 Rest (secs) 120 120 120 120 120 120 120 Weights Used/Notes

Standing Calf Raises

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Week 5 Day 2
Day 2/Week 5 - Date: Exercises (supersets) Cable Cross Over + V-bar Pushdowns Incline Dumbbell Press+ Triceps Extensions (Dumbbell) Bent Dumbbell Row+ Incline Dumbbell Curls reverse Grip Pulldown + Barbell Curls Seated Dumbbell Shoulder Press + Seated Lateral Raises Upright Cable Row + Rear Delt Raise Dumbbell Squat Weights Used/Notes Sets Reps Rest (secs) 4 4 3 3 3 2 4 13+13 13+13 13+13 13+13 13+13 13+13 21 60 60 60 60 60 60 60

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Week 5 Day 3
Week 5/Day 3 -Date: Exercises (supersets and standard sets) Reverse Lunge High Pull+ Standing Lateral Raise Seated Shoulder Press+ One Arm Lateral Raises Flat Dumbbell Press + Flat Dumbbell Flye Alternate Incline Dumbbell Press + Dips One Arm Dumbbell Row + Hammer Curls Low Pulley Row+ Standing Dumbbell Curls Sets 4 4 4 3 3 3 2 Reps 7 5+7 5+7 5+7 7+7 7+7 7+7 Rest 120 120 180 120 180 180 180 Weight Used/Notes

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Week 5 Day 4
Week 5/Day 4 - Date: Exercises (supersets and standard sets) Bent Barbell Row + Standing Dumbbell Curls Pull down+ Reverse Curls Standing Military Press Seated Bent Lateral Raises Barbell Bench Press + Tate Press Incline Barbell Press + Overhead Tricep Extension Standing Calf Raises Weight Used/Notes Sets Reps Rest 4 4 3 3 3 2 4 12+8 120 12+8 120 12 12 120 120

12+8 120 12+8 120 21 120

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Week 6 Day 1
Day 1/Week 6 - Date:
Hypertrophy

Strength Endurance

Exercises Incline Dumbbell Press Cable Cross Over Low finish Exercises Incline Bench Press Bench Press Exercises Cable Cross Over (or flat Dumbbell Flye) Flat Dumbbell Press

Sets Tempo Reps Rest 120 120 Sets Tempo Reps Rest 180 180 Sets Tempo Reps Rest 3 3 Flow Set 15 60 15 60 4 5 Power 7 5 3 3 1-P-2 10 10

Weight Used/Notes

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Week 6 Day 2
Day 2/Week 6 - Date:
Hypertrophy

Strength Endurance

Exercises Stiff Leg Deadlift Dumbbell Squat Exercises Reverse Lunge One Leg Deadlift Exercises Bulgarian Split Squat Dumbbell Squat Standing Calf Raises

Sets Tempo Reps Rest 3 1-P-2 10 120 3 10 120 Sets Tempo Reps Rest 4 Power 7 180 5 5 180 Sets Tempo Reps Rest 3 Flow Set 15 60 3 15 60 4 20 60

Weight Used/Notes

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Week 6 Day 3
Day 3/Week 6 - Date:
Hypertrophy

Strength Endurance
Hypertrophy

Exercises Sets Tempo Reps Rest Barbell Curls 3 1-P-2 10 120 Incline Dumbbell Curls 2 10 120 Exercises Sets Tempo Reps Rest Standing Alternate Dumbbell Curls 3 Power 7 180 Barbell Curls 2 5 180 Exercises Sets Tempo Reps Rest Barbell Curls 3 Flow Set 15 60 Cable Bar Curls 2 15 60 Exercises Triceps Bar Pushdown Overhead Tricep Dumbbell Extension Exercises Sets Tempo Reps Rest 3 1-P-2 10 120 2 10 120 Sets Tempo Reps Rest

Weight Used/Notes

Strength Endurance

Overhead Tricep Dumbbell Extension 3 Power 7 180 Barbell Tricep Extension 2 5 180 Exercises Sets Tempo Reps Rest Triceps Rope Pushdowns 3 Flow Set 15 60 Dips 2 15 60

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Week 6 Day 4
Day 4/Week 4 - Date:
Hypertrophy

Strength Endurance

Exercises Low Pulley Row Straight Bar Pull down

Sets Tempo Reps Rest 120 120 Sets Tempo Reps Rest 180 180 Sets Tempo Reps Rest Flow Set 15 60 15 60 4 5 Power 7 5 3 3 1-P-2 10 10

Weight Used/Notes

Exercises (supersets) One Arm Dumbbell Row Low Pulley Row Narrow Grip

Exercises (supersets)

Low Pulley Row Underhand Grip (straight bar) 3 Face Pulls 3

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Week 6 Day 5
Day 5/Week 6 - Date:
Hypertrophy

Strength

Exercises Standing Military Press Standing Lateral Raises

Sets Tempo Reps Rest 120 120 Sets Tempo Reps Rest 3 3 1-P-2 10 10

Weight Used/Notes

Exercises

Seated Alternate Dumbbell Shoulder Press 4 Power 7 180 High Pull 5 5 180 Endurance Exercises Sets Tempo Reps Rest Dumbbell Upright Row Bent Lateral Raise 3 3

Flow Set 15 60 15 60

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Week 7 Day 1
Week 7/Day 1 - Date: Exercises (supersets) Cable Cross Over + Close Hands Push up Flat Dumbbell Press + V-bar Pushdowns Pull down+ Hammer Curls Low Pulley Row Wide Grip+ straight Bar Cable Curls Standing Lateral Raises+ Standing Dumbbell Shoulder Press Bent Lateral Raise+ Upright Dumbbell Row Dumbbell Squat Weight Used/Notes Sets Reps Rest (secs) 4 4 3 3 3 2 4 13+13 13+13 13+13 13+13 13+13 13+13 21 60 60 60 60 60 60 60

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Week 7 Day 2
Week 7/Day 2 - Date: Exercises (supersets and standard sets) Stiff Leg Deadlift Standing Military Press + Bent Lateral Raise One Arm Lateral Raise + Upright Dumbbell Row Flat Dumbbell Press (Alternate) + Seated Tricep Extension Incline Barbell Press + Dips One Arm Dumbbell Row + Seated Alternate Dumbbell Curl One Arm Dumbbell Row Lateral + Barbell Curls Weight Used/Notes Sets Reps Rest 4 4 4 3 3 3 2 7 5+7 7+7 5+7 7+7 7+7 7+7 120 120 180 120 180 180 180

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Week 7 Day 3
Week 7/Day 3 - Date: Exercises (supersets) Pull down+ Standing Dumbbell Curls Low Pulley Row+ Cable Curls Standing Shoulder Press+ Standing Lateral Raises Plate Front Raises + Bent Lateral Raise Flat Dumbbell Press + Triceps Extensions Incline Dumbbell Press+ Triceps Rope Pushdowns Calf Press Sets Reps 4 4 3 3 3 2 4 8+10 8+10 8+10 8+10 8+10 8+10 12 Rest (secs) 120 120 120 120 120 120 120 Weight Used/Notes

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Week 7 Day 4
Week 6/Day 4 - Date: Exercises (supersets) Cable Cross Over + Close Hands Push up Incline Barbell Press + V-bar Pushdowns Pull down+ Hammer Curls Low Pulley Row Narrow Grip + straight Bar Cable Curls Standing Dumbbell Shoulder Press + Standing Lateral Raises Upright Dumbbell Row + Bent Lateral Raise Dumbbell Squat Rest (secs) 60 60 60 60 60 60 60 Weight Used/Notes Sets Reps 4 4 3 3 3 2 4 13+13 13+13 13+13 13+13 13+13 13+13 21

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Week 8 Day 1
Week 8/Day 1 - Date: Exercises (supersets and standard sets) Reverse Lunge Seated Dumbbell Shoulder Press High Pull+ One Arm Lateral Raise Incline Dumbbell Press+ Seated Tricep Extension Incline Barbell Press + Dips Pull down+ Hammer Curls Bent Barbell Row + standing Barbell Curls Weight Used/Notes Sets Reps Rest 4 5 4 3 3 3 2 7 5 120 120

5+5 180 5+7 120 5+7 180 7+7 180 7+7 180

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Week 8 Day 2
s Week 8/Day 2 - Date: Exercises (supersets) Low Pulley Row+ Cable Curls Inverted Rows + Hammer Curls Standing Military Press + Standing Lateral Raises Bent Lateral Raise+ Barbell Front Raises Flat Dumbbell Press + Triceps Extensions Bench Press + Triceps Rope Pushdowns Calf Press Sets 4 4 3 3 3 2 4 Reps Rest (secs) 8+10 10+8 8+10 8+10 8+10 8+10 12 120 120 120 120 120 120 120 Weight Used/Notes

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Week 8 Day 3
Week 8/Day 3 - Date: Exercises (supersets) Dumbbell Squat Cable Upright Row+ Bent Lateral Raise Seated Lateral Raises+ Seated Dumbbell Shoulder Press Incline Dumbbell Press+ Dips Close Hand Push Ups + Cable Cross Over High Finish Bent Dumbbell Row+ Incline Dumbbell Curls Weight Used/Notes Sets Reps Rest (secs) 4 4 4 3 3 3 2 21 13+13 13+13 13+13 13+13 13+13 13+13 60 60 60 60 60 60 60

Low Pulley Row Wide Grip+ straight Bar Cable Curls

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Week 8 Day 4
Week 8/Day 4 - Date: Exercises (supersets and standard sets) Bench Press Incline Dumbbell Press+ Dips Bent Barbell Row + Standing Dumbbell Curl Low Pulley Row+ straight Bar Cable Curls Seated Dumbbell Shoulder Press + Seated Bent Lateral Raises Standing Lateral Raises+ Bent Lateral Raise One Leg Deadlift Weight Used/Notes Sets Reps Rest 5 4 3 3 3 2 4 5 5+5 5+7 5+7 7+7 7+7 7 180 180 180 180 180 180 120

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Week 9 Day 1
Day 1/Week 9 - Date: Exercises Stiff Leg Deadlift Dumbbell Squat Exercises Reverse Lunge One Leg Deadlift Exercises Bulgarian Split Squat Dumbbell Squat Standing Calf Raises Sets RepsRest 3 10 120 3 10 120 Sets Reps Rest 4 7 180 5 5 180 Sets RepsRest 3 15 60 3 15 60 4 20 60 Weight Used/Notes

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Week 9 Day 2
Day 2/Week 9 - Date: Exercises Barbell Curls Incline Dumbbell Curls Standing Alternate Dumbbell Curls Barbell Curls Barbell Curls Cable Bar Curls Triceps Bar Pushdown Overhead Tricep Dumbbell Extension Overhead Tricep Dumbbell Extension Triceps Extensions (Barbell) Triceps Rope Pushdowns Dips 3 2 3 2 3 2 3 2 3 2 3 2 10 10 7 5 15 15 10 10 7 5 15 15 Weight Used/Notes 120 120 180 180 60 60 120 120 180 180 60 60 Sets Reps Rest

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Week 9 Day 3
Day 3/Week 9 - Date: Exercises Low Pulley Row Straight Bar Pull down One Arm Dumbbell Row Low Pulley Row Narrow Grip Low Pulley Row Underhand Grip (straight bar) Face Pulls 3 3 4 5 15 15 Sets 3 3 7 5 60 60 Reps 10 10 Rest 120 120 180 180 Weight Used/Notes

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Week 9 Day 4
Day 4/Week 9 - Date: Exercises Standing Military Press Standing Lateral Raises 3 3 7 5 3 3 15 15 10 10 Weight Used/Notes 120 120 180 180 60 60 Sets Reps Rest

Seated Alternate Dumbbell Shoulder Press 4 High Pull 5 Dumbbell Upright Row Bent Lateral Raise

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Week 9 Day 5
Day 5/Week 9 - Date: Exercises Incline Dumbbell Press Cable Cross Over low finish Incline Bench Press Bench Press 4 5 15 15 3 3 7 5 10 10 Weight Used/Notes 120 120 180 180 60 60 Sets Reps Rest

Cable Cross Over (or flat dumbbell flye) 3 Flat Dumbbell Press 3

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Week 10 Day 1
Day 1/Week 10 - Date: Exercises Standing Lateral Raises Cable Cross Over high finish Flat Dumbbell Press Straight Arm Pulldowns Upright Row One Arm Dumbbell Row Get Ups Stiff Leg Deadlift Dumbbell Squat Sets 3 3 3 3 3 3 3 3 3 Reps Rest (secs) 12 12 8 12 12 8 12 12 8 90 90 120 90 90 120 90 90 120 Weight Used/Notes

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Week 10 Day 2
Day 2/Week 10 - Date: Exercises Standing Dumbbell Curls Bent Lateral Raise Pull down Standing Calf Raises Step Ups Bulgarian Split Squat lying Tricep Extensions (Dumbbell) Cable Cross Over low finish Seated Dumbbell Shoulder Press Sets 4 3 4 4 3 3 4 4 4 Weight Used/Notes Reps Rest (secs) 12 12 8 12 12 8 12 12 8 60 90 120 60 90 120 60 90 120

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Week 10 Day 3
Day 3/Week 10 - Date: Exercises Stiff Leg Deadlift Reverse Lunge Dumbbell Squat Plate Front Raises V-bar Pushdowns Flat Dumbbell Press Shrugs Incline Dumbbell Curls Bent Barbell Row Sets 3 3 3 3 4 4 4 4 3 Weight Used/Notes Reps Rest (secs) 12 12 8 12 12 8 12 12 8 90 90 120 60 90 120 60 90 120

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Week 10 Day 4
Day 4/Week 10 - Date: Exercises V-bar Pushdowns Dips Incline Dumbbell Press Barbell Curls Bent Lateral Raise Low Pulley Row Close Grip Dumbbell Squat Single leg Deadlift Reverse Lunge Sets 4 3 4 4 3 4 4 3 3 Weight Used/Notes Reps Rest (secs) 12 12 8 12 12 8 12 12 8 60 90 120 60 90 120 60 90 120

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Week 11 Day 1
Week 11 Day 1/Week 11 - Date: Exercises (supersets) Flat Dumbbell Press + Upright Row Standing Military Press + Bent Rows Standing Lateral Raises+ Dips Incline Dumbbell Press+ Bent Dumbbell Row Barbell Curls+ Triceps Extensions Hammer Curls + Rope Pushdowns Dumbbell Squat+ Stiff Leg Deadlift Reverse Lunge + One Leg Deadlift Weight Used/Notes Sets Reps Rest (secs) 3 3 3 3 3 3 3 3 13+13 13+13 13+13 13+13 13+13 13+13 13+13 13+13 60 60 60 60 60 60 60 60

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Week 11 Day 2
Day 2/Week 11 - Date: Exercises (supersets) Bulgarian Split Squat + Stiff Leg Deadlift Dumbbell Squat+ Standing Calf Raises Seated Lateral Raises + Seated Shoulder Press High Pull+ Decline Push Up Facepulls + Push Up Pull down+ Close Hand Push Ups Incline Tricep Dumbbell Extensions + Incline Curls Triceps Rope Pushdowns+ Cable Rope Curls Sets Reps 3 3 3 3 3 3 3 3 13+13 13+13 13+13 13+13 13+13 13+13 13+13 13+13 Rest (secs) 60 60 60 60 60 60 60 60 Weight Used/Notes

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Week 11 Day 3
Day 3/Week 11 - Date: Exercises (supersets) Flat Dumbbell Press + Upright Row Standing Military Press + Bent Rows Standing Lateral Raises+ Dips Incline Dumbbell Press+ Bent Dumbbell Row Barbell Curls+ Triceps Extensions Hammer Curls + Rope Pulldowns Dumbbell Squat+ Stiff Leg Deadlift Reverse Lunge + One Leg Deadlift Sets Reps Rest (secs) Weight Used/Notes 3 3 3 3 3 3 3 3 13+13 13+13 13+13 13+13 13+13 13+13 13+13 13+13 60 60 60 60 60 60 60 60

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Week 11 Day 4
Day 4/Week 11 - Date: Exercises (supersets) Standing Calf Raises+ Calf Press Seated Calf Raises + Standing Calf Raises wide Grip Pulldown + Cable Cross Over low finish High Pull+ Decline Push Ups Bent Dumbbell Row+ Incline Dumbbell Press Standing Lateral Raises+ Standing Dumbbell Shoulder Press lying Tricep Extensions+ Hammer Curls V-bar Pushdowns+ Cable Straight Bar Curls Sets Reps 3 3 3 3 3 3 3 3 13+13 13+13 13+13 13+13 13+13 13+13 13+13 13+13 Rest (secs) 60 60 60 60 60 60 60 60 Weight Used/Notes

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Week 12 Day 1
Day 1/Week 12 -Date: Exercises Bench Press Incline Dumbbell Press Low Pulley Row reverse Grip Pulldown Seated Dumbbell Press Upright Row Dumbbell Pause Squats Reverse Lunge Sets Reps 3 3 3 3 3 3 3 3 5 7 5 7 5 7 5 7 Rest (secs) 180 120 180 120 180 120 180 120 Weight Used/Notes

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Week 12 Day 2
Day 2/Week 12 - Date: Exercises Stiff Leg Deadlifts Step Ups Alternate Incline Dumbbell Press Dips One Arm Dumbbell Row Low Pulley Row Wide Grip Standing Military Press One Arm Lateral Raises Sets 3 3 3 3 3 3 3 3 Reps 5 7 5 7 5 7 5 7 Rest (secs) 180 120 180 120 180 120 180 120 Weight Used/Notes

Copyright Strengthworks Publishing Inc 2012

Week 12 Day 3
Day 3/Week 12 - Date: Exercises High Pull Standing Dumbbell Press Reverse Lunge Squats Alternate Flat Dumbbell Press Incline Dumbbell Press Bent Barbell Row One Arm Dumbbell Row Lateral Sets 3 3 3 3 3 3 3 3 Reps 5 7 5 7 5 7 5 7 Rest (secs) 180 120 180 120 180 120 180 120 Weight Used/Notes

Copyright Strengthworks Publishing Inc 2012

Week 12 Day 4
Day 4/Week 12 - Date: Exercises One Arm Low Pulley Row Pull down Seated Alternate Shoulder Press Bent Lateral Raise Pause Squats Stiff Leg Deadlift Bench Press Flat Dumbbell Press Sets Reps 3 3 3 3 3 3 3 3 5 7 5 7 5 7 5 7 Rest (secs) 180 120 180 120 180 120 180 120 Weight Used/Notes

Copyright Strengthworks Publishing Inc 2012