Chest/Back Exercise: Sets x Reps Rest

(Pre-exhaustion) Lat Pulldown 2x12-15 30 sec.

(Pre-exhaustion) Pec Deck 2x12-15 30 sec.
Superset 1 Incline DB Press Heavy Set 6-8, followed by 3x12 30 sec.
Superset 1 Seated Cable Row 4x12 30 sec.
Superset 2 Converging Chest Press 4x10-12 30 sec. to 1 min.
Superset 2 Vertical Row 4x10-12 30 sec. to 1 min.
Superset 3 High to Low Cable Fly 3x15, last set until failure 1 min.
Superset 3 Lat Pulldown 3x10-12, last set until failure 1 min.
Superset 4 Neutral Machine Chest Press 4x12 30 sec.
Superset 4 Smith Machine Row 4x12 30 sec.
Burnout Pushups 1 x failure
Burnout Pullups 1 x failure

Legs
Quad Extension 4x25 3 second eccentric, last set explosive 2 min. rest
Kneeling Hamstring Curl 4x15 2 sec. eccentric 2 sec. concentric 2 min. rest
Superset 1 Leg Press (low, narrow foot position) 4x20 rest while working hamstrings
Superset 1 Glute Ham Raise/Hyperextensions 4x15 3 sec. eccentric rest while working quads
Walking Lunges 3x25 each leg, last set until failure 30 sec. to1 min.
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Arms
Seated Overhead Press 3x12 1 min.
Superset 1 Facepulls 4x15 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x10, light weight x12 repeat 3x 1 min.
Superset 2 EZ Bar Skullcrushers 4x12 rest while doing other exercise
Superset 2 Hammer Curl 4x10-12 rest while doing other exercise
Superset 3 French Press 3x12 rest while doing other exercise
Superset 3 Straight Bar Curl 3x10-12 rest while doing other exercise
Superset 4 Supinated Grip Tricep Extension 4x10 rest while doing other exercise
Superset 4 Drag Curl 4x10 rest while doing other exercise
Rope Tricep Extension 2xfailure
Chest/Back
(Pre-exhaustion) Machine Pulldown 2x15 30 sec.
(Pre-exhaustion) Cable Fly (any variation) 2x15 30 sec.
Smith Machine Incline Bench 2x6, followed by 2x12 5 sec. eccentric 2 min.
Barbell Row 3x10-12 heavy, slow and controlled 1 min.
Superset 1 Pec Deck 3x12-15 Rest while working back
Superset 1 Single Arm Seated Cable Row 3x12-15 Rest while working chest
Superset 2 Chest Press 4x12 30 sec. to 1 min.
Superset 2 Chest Supported Row 4x12 3o sec. to 1 min.
Superset 3 Combined DB Chest Press 3x10 30 sec. to 1 min.
Superset 3 DB Row 3x10-12 30 sec. to 1 min.
Dips 3xfailure 30 sec.
Pullups 3xfailure 30 sec.

Legs
(Pre-exhaustion) Lying Hamstring Curl 2x15 30 sec.
(Pre-exhaustion) Close Stance DB Squat 2x15 30 sec.
Barbell Stiff Legged Deadlift 4x20 30 sec.
Hip Thrust 3x8-10 1 min.
Quad Extension 5x20 3 sec. eccentric 30 sec. to 1 min.
Superset 1 Bulgarian Split Squat 3x15 each leg rest while working hamstrings
Superset 1 Kneeling Hamstring Curl 3x15-20 rest while working quads
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Arms
DB Shoulder Press 3x10-12 1 min.
Superset 1 DB Rear Delt Fly 3x12 30 sec.
Superset 1 Lateral Raise 4x20 30 sec.
Superset 2 Facepulls 4x12-15 30 sec.
Superset 2 Overhead Rope Tricep Extension 4x12-15 30 sec.
Superset 3 DB Tricep Kickback 3x10-12 30 sec.
Superset 3 Supinated Bicep Curl 3x12 30 sec.
Burnout Tricep "21's" 2 sets rest while biceps work
Burnout Bicep "21's" 2 sets rest while triceps work
Rest Day

Week 2
Chest/Back Exercise: Sets x Reps Rest
(Pre-exhaustion) Single Arm Seated Cable Row 2x12-15 30 sec.
(Pre-exhaustion) Pec Deck 2x12-15 30 sec.
Superset 1 Incline Smith Machine Press Heavy Set 3-6, followed by 3x10, 3 sec. eccentric 30 sec.
Superset 1 Seated Cable Row Straight Bar, Pronated 4x12 30 sec.
Superset 2 Neutral Chest Press Machine 4x10-12 30 sec. to 1 min.
Superset 2 DB Pullover 4x10-12 30 sec. to 1 min.
Superset 3 High to Low Cable Fly 3x15, last set until failure 1 min.
Superset 3 High Machine Lat Pulldown 3x10-12, last set until failure 1 min.
Superset 4 Pec Deck or Shoulder Height Cable Fly 4x12 30 sec.
Superset 4 Smith Machine Row 4x12-15 30 sec.
Burnout Pushups 1 x failure
Burnout Pullups 1 x failure

Legs
Superset 1 Lying Hamstring Curl 4x20 3 sec. eccentric 2 min. rest
Superset 1 Single Leg Quad Extension 5x15 3 sec. eccentric, 1 sec hold at top 2 min. rest
Superset 2 Leg Press (low, narrow foot position) 4x20 rest while working hamstrings
Superset 2 Glute Ham Raise/Hyperextensions 4x15 3 sec. eccentric rest while working quads
Walking Lunges 3x25 each leg, last set until failure 30 sec. to1 min.
Superset 3 Staggered Stance RDL 4x10 rest while doing other exercise
Superset 3 Bodyweight Sissy Squat 4x12 rest while doing other exercise
Standing Calf Raises 4x20 1 min.

Shoulders + Arms
DB Shoulder Press 3x12, last set drop set until failure 1 min.
Superset 1 DB Rear Delt Fly 4x15 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x10, light weight x12 repeat 3x 1 min.
Superset 2 DB Tricep Kickback 4x12 rest while doing other exercise
Superset 2 Hammer Curl 4x10-12, 3 sec. eccentric rest while doing other exercise
Superset 3 French Press 3x12 rest while doing other exercise
Superset 3 Straight Bar Curl 3x10-12 rest while doing other exercise
Superset 4 Supinated Grip Tricep Extension 4x10 rest while doing other exercise
Superset 4 Drag Curl 4x10 rest while doing other exercise
Overhead Rope Tricep Extension 2xfailure

Chest/Back
(Pre-exhaustion) Pullups 2x12-15 30 sec.
(Pre-exhaustion) High to Low Cable Fly 2x12-15 30 sec.
Superset 1 Flat DB Press Heavy Set 4-6, followed by 3x12, last set until failure 30 sec.
Superset 1 Single Arm Seated Cable Row 4x12, last set until failure 30 sec.
Superset 2 Shoulder Height Cable Fly 4x10-12 30 sec. to 1 min.
Superset 2 Chest Supported Row 4x10-12 30 sec. to 1 min.
Superset 3 Low to High Cable Fly 3x15, last set until failure 1 min.
Superset 3 Lat Pulldown 3x10-12, last set until failure 1 min.
Superset 4 Converging Chest Press 4x12-15, last set dropset 30 sec.
Superset 4 Smith Machine Row, heavy, controlled 3x8 30 sec.
Burnout Dips 2 x failure 1 min.
Burnout TRX Row, feet elevated 2 x failure 1 min.

Legs
(Pre-exhaustion) Barbell RDL 2x15 30 sec.
(Pre-exhaustion) Heels Elevated Sissy Squat 2x15 30 sec.
Single Leg Lying Hamstring Curl 4x20 30 sec.
Back Squat top set of 5, 3x10-12 2 sec. pause at bottom 1 min.
Quad Extension 5x20 3 sec. eccentric 30 sec. to 1 min.
Superset 1 Walking Lunges 3x15 each leg rest while working hamstrings
Superset 1 Kneeling Hamstring Curl 3x12-15 rest while working quads
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Arms
DB Shoulder Press 3x12-15, last set drop set until failure 1 min.
Superset 1 DB Rear Delt Fly 4x15 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x8, light x12, repeat for 5 mins.
Superset 2 DB Tricep Kickback 4x12 rest while doing other exercise
Superset 2 Facepulls 4x10-12 rest while doing other exercise
Superset 3 French Press 3x12 rest while doing other exercise
Superset 3 Straight Bar Curl 3x10-12 rest while doing other exercise
Superset 4 V Bar Tricpe Extension 4x10 rest while doing other exercise
Superset 4 Hammer Curl 4x10-12, last set until failure rest while doing other exercise
Overhead Rope Tricep Extension 2xfailure 1 min.
Machine Shoulder Press 2 xfailure, at least 12 reps first set 1 min.

Rest Day

Week 3
Chest/Back
(Pre-exhaustion) Lat Pulldown 2x12-15 30 sec.
(Pre-exhaustion) Pec Deck 2x12-15 30 sec.
Superset 1 Incline Smith Machine Press Heavy Set 4-6, followed by 3x12, last set until failure 30 sec.
Superset 1 Single Arm Seated Cable Row 4x12, last set until failure 30 sec.
Superset 2 Machine Chest Press, any variation 4x10-12 30 sec. to 1 min.
Superset 2 DB Row to hip 4x10-12 30 sec. to 1 min.
Superset 3 Low to High Cable Fly 3x15, last set until failure 1 min.
Superset 3 Supinated Chest Supported Row 3x10-12, last set until failure 1 min.
Superset 4 Converging Chest Press 4x12-15, last set dropset 30 sec.
Superset 4 Pendlay Row 3x8 30 sec.
Burnout Dips 2 x failure 1 min.
Burnout Lat Pulldown 2 x failure, get at least 12 first set 1 min.

Legs
Hip Thrust 3x6-8, 1x12-15 1-2min. rest
Superset 1 Lying Hamstring Curl 5x20 3 sec. eccentric, 1 sec. hold at top 2 min. rest
Superset 1 Single Leg Quad Extension 5x25 3 sec. eccentric, 1 sec hold at top 2 min. rest
Superset 2 Leg Press (low, narrow foot position) 4x20 rest while working hamstrings
Superset 2 Glute Ham Raise/Hyperextensions 4x15 3 sec. eccentric rest while working quads
Walking Lunges 3x25 each leg, last set until failure 30 sec. to1 min.
Superset 3 Staggered Stance RDL 4x10 rest while doing other exercise
Superset 3 Bodyweight Sissy Squat 4x12 rest while doing other exercise
Standing Calf Raises 5x20 1 min.

Shoulders + Arms
 DB Shoulder Press 4x12, last set drop set until failure 1 min.
Superset 1 DB Rear Delt Fly 4x15 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x8, light x12, repeat for 5 mins. 1 min.
Superset 2 EZ Bar Skullcrusher 4x12 rest while doing other exercise
Superset 2 Supinated DB Curl 4x10-12 rest while doing other exercise
Superset 3 French Press 3x12 rest while doing other exercise
Superset 3 Straight Bar Curl 3x10-12 rest while doing other exercise
Superset 4 Straight Bar Tricep Extension 5x12-15, last set until failure rest while doing other exercise
Superset 4 Hammer Curl 4x8 heavy, last set until failure rest while doing other exercise
Seated Tricep Press Down 2xfailure

Chest/Back
(Pre-exhaustion) Lat Pulldown 2x12-15 30 sec.
(Pre-exhaustion) Pec Deck 2x12-15 30 sec.
Superset 1 Incline Smith Machine Press 2x4-6, followed by 3x12, last set until failure 30 sec.
Superset 1 Single Arm Seated Cable Row 5x12-15, last set until failure 30 sec.
Superset 2 Machine Chest Press, any variation 4x10-12, 3 sec. eccentric 30 sec. to 1 min.
Superset 2 DB Row to hip 4x10-12, 3 sec. eccentric 30 sec. to 1 min.
Superset 3 Shoulder Height Cable Fly 3x15, last set until failure 1 min.
Superset 3 Pronated Chest Supported Row 3x10-12, last set until failure 1 min.
Burnout Dips 2 x failure 1 min.
Burnout Lat Pulldown 2 x failure, get at least 12 first set 1 min.

Legs
Quad Extension 4x25 3 second eccentric, last set explosive 2 min. rest
Kneeling Hamstring Curl 4x15 2 sec. eccentric 2 sec. concentric 2 min. rest
Superset 1 Leg Press (low, narrow foot position) 4x20 rest while working hamstrings
Superset 1 Glute Ham Raise/Hyperextensions 4x15 3 sec. eccentric rest while working quads
Squat 3x15-20 2-3 min.
Walking Lunges 3x25 each leg, last set until failure 30 sec. to 1 min.
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Arms
Barbell/Military Overhead Press 4x12 1-2 min.
Superset 1 Facepulls 4x15 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x8, light x12, repeat for 5 mins. 1 min.
Superset 2 EZ Bar Skullcrushers 4x12 rest while doing other exercise
Superset 2 Hammer Curl 4x10-12 rest while doing other exercise
Superset 3 Single Arm Overhead Tricep Cable Extension 3x12 rest while doing other exercise
Superset 3 Supinated DB Curl 3x12-15 rest while doing other exercise
Superset 4 V Bar Tricep Extension 4x10 rest while doing other exercise
Superset 4 EZ Bar Curl 4x10 rest while doing other exercise
Rope Tricep Extension, hands together 2xfailure 30 sec.

Rest Day

Week 4
Chest/Back
(Pre-exhaustion) Seated Cable Row 2x12-15 30 sec.
(Pre-exhaustion) Pec Deck 2x12-15 30 sec.
Lat Pulldown 3x12 1 min.
Superset 1 DB Incline Chest Press 2x4-6, followed by 3x12, last set until failure 30 sec.
Superset 1 Smith Machine Row 4x12-15 30 sec.
Superset 2 Converging Chest Press 4x10-12, 3 sec. eccentric 30 sec. to 1 min.
Superset 2 DB Pullover 4x10-12, 3 sec. eccentric 30 sec. to 1 min.
Superset 3 Shoulder Height Cable Fly 3x15, last set until failure 1 min.
Superset 3 Neutral Grip Chest Supported Row 3x10-12, last set until failure 1 min.
Burnout Dips 2 x failure 1 min.
Burnout Lat Pulldown 1 x failure

Legs
(Pre-exhaustion) Quad Extension 2x12-15 30 sec.
(Pre-exhaustion) Kneeling Hamstring Curl 2x12-15 30 sec.
Superset 1 Quad Extension 4x25 3 sec. eccentric, last set explosive 2 min. rest
Superset 1 Kneeling Hamstring Curl 4x15 2 sec. eccentric 2 sec. concentric 2 min. rest
Superset 2 Leg Press (low, narrow foot position) 4x20 rest while working hamstrings
Superset 2 Glute Ham Raise/Hyperextensions 4x15 3 sec. eccentric rest while working quads
Single Leg Smith Machine Lunge 3x15-20 2-3 min.
Superset 3 Standing Calf Raises 4x20 1 min.
Superset 3 Seated Calf Raises 4x20 1 min.

Shoulders + Arms
Standing Barbell Overhead Press 4x10-12 1-2 min.
Superset 1 Rear Delt Fly 4x15 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x8, light x12, repeat for 5 mins. 1 min.
Superset 2 EZ Bar Skullcrushers 4x12 rest while doing other exercise
Superset 2 Hammer Curl 4x10-12 rest while doing other exercise
Superset 3 Single Arm Overhead Tricep Cable Extension 3x12 rest while doing other exercise
Superset 3 EZ Bar Curl 3x12-15 rest while doing other exercise
Superset 4 "21's" Supinated Bicep Curl 2 sets rest while doing other exercise
Superset 4 "21's" Tricep Rope Extension 2 sets rest while doing other exercise
Rope Tricep Extension, hands together 1xfailure

Chest/Back
(Pre-exhaustion) Seated Cable Row 2x12-15 30 sec.
(Pre-exhaustion) Pec Deck 2x12-15 30 sec.
Lat Pulldown 3x12 1 min.
Flat DB Press 3x6-8 1 min.
Superset 1 DB Incline Chest Press 2x4-6, followed by 3x12, last set until failure 30 sec.
Superset 1 Supinated Barbell Row 4x12-15 30 sec.
Superset 2 Converging Chest Press 4x10-12, 3 sec. eccentric 30 sec. to 1 min.
Superset 2 DB Pullover 4x10-12, 3 sec. eccentric 30 sec. to 1 min.
Superset 3 Low to High Cable Fly 3x15, last set until failure 1 min.
Superset 3 Neutral Grip Chest Supported Row 3x10-12, last set until failure 1 min.
Burnout Dips 2 x failure 1 min.
Burnout Lat Pulldown 1 x failure

Legs
Squat 3x12 1 min. rest
Superset 1 Lying Hamstring Curl 4x20 3 sec. eccentric 2 min. rest
Superset 1 Single Leg Quad Extension 5x15 3 sec. eccentric, 1 sec hold at top 2 min. rest
Superset 2 Leg Press (low, narrow foot position) 4x20 rest while working hamstrings
Superset 2 Glute Ham Raise/Hyperextensions 4x15 3 sec. eccentric rest while working quads
Superset 3 RDL 4x12-15 rest while doing other exercise
Superset 3 Bodyweight Sissy Squat 4x12 rest while doing other exercise
Superset 4 Standing Calf Raises 4x20 1 min.
Superset 4 Seated Calf Raises 4x20 1 min.

Shoulders + Arms
Standing Barbell Overhead Press 4x10-12 1-2 min.
Superset 1 "21's" Supinated Bicep Curl 2 sets rest while doing other exercise
Superset 1 "21's" Tricep Rope Extension 2 sets rest while doing other exercise
Superset 2 Rear Delt Fly 4x15 30 sec.
Superset 2 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x8, light x12, repeat for 5 mins. 1 min.
Superset 3 EZ Bar Skullcrushers 4x12 rest while doing other exercise
Superset 3 Hammer Curl 4x10-12 rest while doing other exercise
Superset 4 Single Arm Tricep Cable Kickback 3x12 rest while doing other exercise
Superset 4 EZ Bar Curl 3x12-15 rest while doing other exercise
DB Overhead Press 2xfailure 1 min.

Rest Day

Week 5
Chest/Back Exercise: Sets x Reps Rest
(Pre-exhaustion) Pullups 2x12-15 30 sec.
(Pre-exhaustion) Pec Deck 2x12-15 30 sec.
Superset 1 Incline Smith Machine Press Heavy Set 3-6, followed by 3x10, 3 sec. eccentric 30 sec.
Superset 1 Seated Cable Row Straight Bar, Pronated 4x12 30 sec.
Superset 2 Neutral Chest Press Machine 4x10-12 30 sec. to 1 min.
Superset 2 DB Pullover 4x10-12 30 sec. to 1 min.
Superset 3 High to Low Cable Fly 3x15, last set until failure 1 min.
Superset 3 Single Arm Lat Pulldown 3x10-12, last set until failure 1 min.
Superset 4 Pec Deck or Shoulder Height Cable Fly 4x12 30 sec.
Superset 4 Smith Machine Row 4x12-15 30 sec.
Burnout Pushups 1 x failure
Burnout Pullups 1 x failure

Legs
Quad Extension 4x25 3 second eccentric, last set explosive to failure 2 min. rest
 Kneeling Hamstring Curl 4x15 3 sec. eccentric 3 sec. concentric 2 min. rest
Superset 1 Leg Press (low, narrow foot position) 4x20 rest while working hamstrings
Superset 1 Glute Ham Raise/Hyperextensions 4x15 3 sec. eccentric rest while working quads
Squat 3x15-20 2-3 min.
Bulgarian Split Squat 4x12-15 each leg 30 sec. to 1 min.
Superset 2 Standing Calf Raises 4x20 1 min.
Superset 2 Seated Calf Raises 4x20 1 min.

Shoulders + Arms
DB Shoulder Press 3x12-15, last set drop set until failure 1 min.
Superset 1 DB Rear Delt Fly 4x15 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x8, light x12, repeat for 5 mins.
Superset 2 DB Tricep Kickback 4x12 rest while doing other exercise
Superset 2 Machine Rear Delt Fly 4x10-12 rest while doing other exercise
Superset 3 DB Overhead Press 3x12 rest while doing other exercise
Superset 3 EZ Bar Curl 3x10-12 rest while doing other exercise
Superset 4 Supinated Tricep Extension 4x10 rest while doing other exercise
Superset 4 Hammer Curl 4x10-12, last set until failure rest while doing other exercise
Overhead Rope Tricep Extension 2xfailure 1 min.
Machine Shoulder Press 2 xfailure, at least 12 reps first set 1 min.

Chest/Back
(Pre-exhaustion) Machine Pulldown 2x15 30 sec.
(Pre-exhaustion) High to Low Cable Fly 2x15 30 sec.
Smith Machine Incline Bench 2x6, followed by 3x12 5 sec. eccentric 2 min.
Barbell Row 3x10-12 heavy, slow and controlled 1 min.
Superset 1 Pec Deck 3x12-15 Rest while working back
Superset 1 Single Arm Seated Cable Row 3x12-15 Rest while working chest
Chest Supported Row 4x12 3o sec. to 1 min.
Low to High Cable Fly 5x12-15 30 sec. to 1 min.
DB Row 3x10-12 30 sec. to 1 min.
Superset 2 Dips 3xfailure 30 sec.
Superset 2 Pullups 3xfailure 30 sec.

Legs
(Pre-exhaustion) Quad Extension 2x12-15 30 sec.
(Pre-exhaustion) Kneeling Hamstring Curl 2x12-15 30 sec.
Superset 1 Quad Extension 4x25 3 sec. eccentric, last set explosive 2 min. rest
Superset 1 Kneeling Hamstring Curl 4x15 2 sec. eccentric 2 sec. concentric 2 min. rest
Superset 2 Leg Press (low, narrow foot position) 4x20 rest while working hamstrings
Superset 2 Lying Hamstring Curl 4x15 3 sec. eccentric, 2 sec. pause at top rest while working quads
Single Leg Smith Machine Lunge 3x15-20 2-3 min.
Sissy Squat 3xfailure, can be done holding a kettlebell 30 sec.
Superset 3 Standing Calf Raises 4x20 1 min.
Superset 3 Seated Calf Raises 4x20 1 min.

Shoulders + Arms
Barbell/Military Overhead Press 4x12 1-2 min.
Superset 1 Facepulls 4x15-20 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x8, light x12, repeat for 5 mins. 1 min.
Superset 2 EZ Bar Skullcrushers 4x12 rest while doing other exercise
Superset 2 EZ Bar Curl 4x10-12 rest while doing other exercise
Superset 3 Single Arm Overhead Tricep Cable Extension 3x12 rest while doing other exercise
Superset 3 Supinated DB Curl 3x12-15 rest while doing other exercise
Superset 4 V Bar Tricep Extension 4x10-12 rest while doing other exercise
Superset 4 Straight Bar Cable Curl 4x10-12 rest while doing other exercise
Tricep Extension, any variation 2xfailure 30 sec.

Rest Day

Week 6
Chest/Back Exercise: Sets x Reps Rest
(Pre-exhaustion) Pullups 2x12-15 30 sec.
(Pre-exhaustion) Pushups 2x25 30 sec.
Superset 1 DB Incline Chest Press Heavy Set 3-6, followed by 3x12 1 min.
Superset 1 Lat Pulldown 4x12 1 min.
Superset 2 Shoulder Height Cable Fly 4x10-12 30 sec. to 1 min.
Superset 2 DB Pullover 4x10-12 30 sec. to 1 min.
Superset 3 High to Low Cable Fly 3x15, last set until failure 1 min.
Superset 3 Single Arm Lat Pulldown 3x10-12, last set until failure 1 min.
Superset 4 Low to High Cable Fly 4x12 30 sec.
Superset 4 Smith Machine Row 4x12-15 30 sec.
Burnout Dips 2 x failure 30 sec.
Burnout Pullups 1 x failure

Legs
Squat 3x12 1 min. rest
Superset 1 Kneeling Hamstring Curl 4x12-15 3 sec. eccentric, 2 sec. concentric 2 min. rest
Superset 1 Quad Extension 5x15 3 sec. eccentric, 1 sec hold at top 2 min. rest
Superset 2 Leg Press (low, narrow foot position) 4x20 rest while working hamstrings
Superset 2 Glute Ham Raise/Hyperextensions 4x15 3 sec. eccentric rest while working quads
Superset 3 Stiff Legged Deadlift 4x12 rest while doing other exercise
Superset 3 Bodyweight Sissy Squat 4x12 rest while doing other exercise
Superset 4 Standing Calf Raises 4x20 1 min.
Superset 4 Seated Calf Raises 4x20 1 min.

Shoulders + Arms
DB Shoulder Press 4x12, last set drop set until failure 1 min.
Superset 1 DB Rear Delt Fly 4x15 30 sec.
Superset 1 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x8, light x12, repeat for 5 mins. 1 min.
Rear Delt Fly Machine 3x12-15 1 min.
Superset 2 EZ Bar Skullcrusher 4x12 rest while doing other exercise
Superset 2 Supinated DB Curl 4x10-12 rest while doing other exercise
Superset 3 French Press 3x12 rest while doing other exercise
Superset 3 Straight Bar Curl 3x10-12 rest while doing other exercise
Superset 4 Straight Bar Tricep Extension 5x12-15, last set until failure rest while doing other exercise
Superset 4 Hammer Curl 4x8 heavy, last set until failure rest while doing other exercise
Seated Tricep Press Down 2xfailure

Chest/Back
(Pre-exhaustion) Seated Cable Row, bent neutral grip bar 2x12-15 30 sec.
(Pre-exhaustion) Pec Deck 2x12-15 30 sec.
Lat Pulldown 3x12 1 min.
Superset 1 DB Incline Chest Press 2x4-6, followed by 3x12, last set until failure 30 sec.
Superset 1 Smith Machine Row 2x8 heavy, followed by 2x12-15 30 sec.
Superset 2 Converging Chest Press 4x10-12, 3 sec. eccentric 30 sec. to 1 min.
Superset 2 DB Pullover 4x10-12, 3 sec. eccentric 30 sec. to 1 min.
Superset 3 Shoulder Height Cable Fly 3x15, last set until failure 1 min.
Superset 3 Pronated Grip Chest Supported Row 3x10-12, last set until failure 1 min.
Burnout Dips 2 x failure 1 min.
Burnout Lat Pulldown 1 x failure

Legs
(Pre-exhaustion) Quad Extension 2x12-15 30 sec.
(Pre-exhaustion) Kneeling Hamstring Curl 2x12-15 30 sec.
Superset 1 Quad Extension 5x20 2 sec. hold at top 2 min. rest
Superset 1 Kneeling Hamstring Curl 4x15 2 sec. eccentric 2 sec. concentric 2 min. rest
Superset 2 Leg Press (low, narrow foot position) 4x20 rest while working hamstrings
Superset 2 Lying Hamstring Curl 4x15 3 sec. eccentric 3 sec. concentric rest while working quads
Single Leg Smith Machine Lunge 3x15-20 2-3 min.
Superset 3 Standing Calf Raises 4x20 1 min.
Superset 3 Seated Calf Raises 4x20 1 min.

Shoulders + Arms
Seated Overhead Press 4x10-12, 3 sec. eccentric 1-2 min.
Superset 1 "21's" Supinated Bicep Curl 2 sets rest while doing other exercise
Superset 1 "21's" Tricep Rope Extension 2 sets rest while doing other exercise
Superset 2 DB Rear Delt Fly 4x15 30 sec.
Superset 2 Lateral Raise 3x12 30 sec.
Lateral Raise Dropset heavy weight x8, light x12, repeat for 5 mins. 1 min.
Superset 3 EZ Bar Skullcrushers 4x12 rest while doing other exercise
Superset 3 EZ Bar Curl 4x10-12 rest while doing other exercise
Superset 4 Single Arm Tricep Cable Kickback 3x12 rest while doing other exercise
Superset 4 Hammer Curl 3x12-15 2 sec. hold at top rest while doing other exercise

Abs
Hanging Leg Raises 4x12 30 sec. to 1 min.
Hanging L Holds 4x20-30 seconds 30 sec. to 1 min.
Lying Leg Raises 3x15-20 30 sec. to 1 min.
Vacuums 3-5xfaillure, lying, bent over, or standing up 30 sec. to 1 min.
Traps
Smith Machine Shrug sets of 15-20, 2 second hold at top 30 sec. to 1 min.
DB Shrug sets of 15-20, 2 second hold at top 30 sec. to 1 min.

Abs and Traps can be added on any day, but should not be done more than 2x per week.
Pre-exhaustion sets should be with a light weight and be slow, controlled reps.
After the six week training cycle has been completed a deload week should be taken and then the cycle can restart.
Instead of aiming to constantly be moving more weight you should focus on getting a better contraction. Increase weight after you develop a continous good, contraction.