THE WEEKLY WORKOUT SCHEDULE Workout 1: Wednesday Upper Strength/Hypertrophy A.

Barbell Rows, pronated 4 sets X 5-6 reps, 120-150 sec rest (P) B. Chin Ups (supinated) eccentric emphasis (5 second negative) 3 X 6-8 reps, 120 sec rest (P) C. Bench press BB 4 sets X 5-6 reps, 120-150 sec rest (P) D. Wide Grip (or V-Bar) Gironda Dips 3 X 8-10 reps, 90-sec rest E. Standing DB Shoulder press Neutral Grip 3 sets X 8-10 reps, 90-sec rest F1. Tricep Pushdown (cable) 2-3 sets X 8-10 reps, 0 rest (superset) F2. Barbell Curls 2-3 sets X 8-10 reps, 60 sec rest Workout 2: Thursday, Lower, Abs, Strength/Hypertrophy A. Squat 4 sets X 5-6 reps, 120-150 sec rest (P) B. Romanian Deadlift 4 sets X 5-6 reps, 120-150 sec rest (P) C. Barbell Dynamic Lunges 3 sets X 8-12 reps, 90-120 sec rest D. Seated Calf Raise 3 X 15-20 reps, 60 sec rest E1. Hanging Leg Raise 2-3 X 10-15 reps, 0 rest (superset) E2. Swiss ball crunch 2-3 X 12-15 reps, (P) 0 rest (superset) E3. Bicycle crunch 2-3 X 12-15 reps Workout 3: Saturday Upper, hypertrophy A. Barbell Rows, supinated 3 sets X 8-12 reps, 90 sec rest (P) B. Straight arm pulldowns 3 sets X 8-12 reps, 60 sec rest C. Bench press BB 3 sets X 8-12 reps, 90 sec rest (P) D. Incline DB Flyes 3 sets X 8-12 reps, 60 sec rest E1. Bent Over DB lateral raises 2-3 sets X 8-12 reps, 0 rest (superset) E2. Lateral raises 2-3 sets X 8-12 reps, 60 sec rest F1. Narrow grip tricep dips 2-3 sets X 8-12 reps, 0 rest (superset) (P) F2. Incline DB curls 2-3 sets X 8-12 reps, 60 sec rest Workout 4: Sunday Lower, abs, hypertrophy A. Squat 3 sets X 8-12 reps, 1 X 20 reps, 90-120 sec rest (P) B. Romanian Deadlift 3 sets X 8-12 reps, 1 X 20 reps, 90-120 sec rest (P) C. Bulgarian Split squats, eccentric emphasis (5 sec negative) 3 X 8-12 reps D. hyperextension 3 sets X 8-12 reps, 60 sec rest E. Standing Calf Raise 3 sets X 15-20 reps, 60 sec rest F1. Russian twists 3 sets X 15-20 reps, 0 rest (superset) F2. Plank hold 3 sets X 60 seconds +, 60 sec rest (P)