Base (1-4) Workout Plan

Monday: Chest/Abs
DB Bench(3x5)
Weighted Dips (3xFailure[15 max])
Cable Cross 21s (3x21)
Weighted Push ups (3DSxFailure)
Evil Abs (3xFailure)
Cable Crunch (3xFailure)
Reverse Crunch (3xFailure)
Knee Raise (3xFailure)
Tuesday: Back
Dead Lift (1x5)
BO Row (3x6-8)
Pull ups (Palm Out) (3x10-12)
Cable row (3x6-8)
Wednesday: Shoulders/Abs
OH Press (3x5)
Machine press (3x6-8)
Lateral/Side raise (3x8-10)
Reverse pec deck (3x8-10)
Weight decline sit up (3xFailure)
In/Outs (3xFailure)
Side bend (3xFailure)
Mason Twists (3xFailure)
Thursday: Biceps/Triceps
Weighted Chins (3xFailure[15 max])
EZ bar curl (3x6-8)
Hammer Curl (3x6-8)
21s (3x21)
Close Grip Bench (3x6-8)
Push Down (3x6-8)
Skullcrusher (3x8-10)
Cable Kickback (3x10-12)
Friday: Legs/Abs
Squats (3x5 )
Power Clean (3x5)
Leg Extension (3x12-16)
Leg Curl (3x12-16)
Weighted sit up (3x12-15)
Air bike (3x12-15)
Side bend (3x12-15)
Weighted twists (3x12-15)
Base (5-8) Workout Plan
Monday: Chest/Abs
DB Bench (3x5) 3 min rest
Weighted Dips (3xFailure[15 max])
Machine Fly (4DSx10-12) 2min rest
Plyo Push ups (3xFailure) 1min rest
Evil Abs (3xFailure)
Cable Crunch (3xFailure)
Reverse Crunch (3xFailure)
Knee Raise (3xFailure)
Tuesday: Back/traps
Dead Lift (1x5) 3 min rest
1 Arm DB Row (4x12-15) 2min rest
Pull ups (Palm Out) (3x10-12)
BO Row (6DSx10-12)
Wednesday: Shoulders/Abs
OH Press (3x5)
DB Mil (4DSx8-10)
Pourers (4x10-12)
Front plate raise, steer (4x10-12)
Ab Rollers (4x15-20)
Toe Touch (4x15-20)
Leg Throws (4x15-20)
Plate Twists (4x15-20)
Thursday: Biceps/Triceps
Weighted Chins (3xFailure[15 max])
Cable Curls (4x8-10)
Incline Hammer Curl (4TDSx8-10)
Preacher Curls (4DSx12-15)
OH Plate extension (4x8-10)
Triceps Push up (4x8-10)
Seated DB Extension (4DSx10-12)
Push down (4TDSx12)
Friday: Legs/Abs
Squats (3x5)
Power Clean (3x5 )
Leg Extension (4DSx20)
Leg Curl (4DSx20)
Weighted sit up (4x15-20)
In/Outs (4x15-20)
Bar Twists (4x15-20)
Wood Choppers (4x15-20)
Base (9-12) Workout Plan
30sec rest, add 15 after each set
Monday: Chest
Chest Press (5 sets of 30, 20, 10, 5, 5)
Machine Fly (5 sets of 5, 5, 10, 20, 30)
Mason Twists (5xFailure)
Tuesday:Back/traps
BO Row (5 sets of 50, 40, 30, 20, 10)
BO Row (5 sets of 10, 20, 30, 40, 50)
Shrugs (5 sets of 30, 20, 10, 5, 5)
Shrugs (5 sets of 5, 5, 10, 20, 30)
Wednesday: Delts/abs
Shoulder Press (5 sets of 50, 40, 30, 20, 10)
Front/Side Raises (5 sets of 10, 20, 30, 40, 50)
Ab Rollers (4x15-20)
Decline Sit Ups(4x15-20)
Thursday: Biceps/Triceps
Cable Curl (5 sets of 50, 40, 30, 20, 10)
EZ Bar Preacher (5 sets of 10, 20, 30, 40, 50)
Push Down (5 sets of 50, 40, 30, 20, 10)
Friday: Legs/Abs
Leg Press (10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40, 50)
Seated Calf Raise (10 sets of 50, 40, 30, 20, 10, 10, 20, 30,
40, 50)
Weighted Decline Crunch (5xfailure)