Supreme Workout

every other week

Calisthenics|Compound|Isolation
Monday

Sets

Reps

Shoulder Press
3
6-8
Lat. Raises (All Varieties)
4
12 - 15
Pull/Chin Ups
Dips (All Varieties of Grips, Inc. Chest)
Incline Bench (Holding Bar Parallel to Lower Chest 4
8 - 10
Incline Flyes (Heavy)
4
8 - 10
Face Pulls
4
12 - 15

Tuesday

Incline Bench
Flat Bench
Weighted Chin Ups
Chest Dips (Weighted)
Incline Flyes (Heavy)
Seated DB Curls

3
3

6-8
6-8

12 - 15
10 - 12

Wednesday

Deadlift
3
5-6
Bent over Barbell Row
3
6-8
One Arm Row
4
12
Close Grip Pull Downs
4
12 - 15
Chin Ups (Holding Lower Chest Parallel to Bar every Rep)
Seated Rows
4
8 - 10
Straight Arm Pull Down
4
12 - 15

Thursday

Incline DB Press
Lat. Raises (All Varieties)
Pull/Chin Ups
Dips (All Varieties, Inc. Chest)

4
4

8 - 10
12 - 15

Friday

Incline Bench
Incline DB Press
Chest Dips
Weighted Chin Ups
Incline Flyes (Heavy)

3
3

6-8
8 - 10

6-8

Saturday and Sunday Either Rest or do entirely Calisthenics;

no added weight