WEEKS 3, 4, 5 (and WEEKS 16, 17,

18)
Monday (chest, shoulders, biceps):
Wide-grip neck press (6"6)
Side laterals (6"6)
Drag curl/incline dumbbell curl(4"8+4"8)
Incline walk (12 minutes)
Tuesday (triceps, back, forearms):
Rope pull-down(6"6)
Lat pull-down (6"6)
Reverse curl (4"15)
Incline walk (12 minutes)
Wednesday (upper legs, calves):
Back squat (3"20)
Calf press in leg press machine/Standing calf raise (3"20+3"20 specialization superset)
Incline walk (12 minutes)
Thursday (chest, shoulders, biceps):
Wide-grip dips (6"6)
Side swings (6"6 each side)
Drag curl/incline dumbbell curl (4"8+4"8)
Incline walk (12 minutes)
Friday (triceps, back, forearms):
Kick-backs (6"6)
Bent over rows (6"6)
Wrist curl (3"15)
Incline walk (12 minutes)
Saturday (upper legs, calves):
Deadlifts (3"20)
Calf press in leg press machine/Standing calf raise (3"20+3"20 specialization superset)
Incline walk (12 minutes)
Sunday:
Rest
For accelerated fat loss: every day, go for a 20 to 30 minute incline walk, either on a treadmill
or on a hill outside, at least 5 hours separate from your workout. So if you perform your workout
in the mornings, go for a walk later in the day; if you perform your workout at night, go for a
walk in the morning immediately after waking up and eating breakfast. Read more about walking
for accelerated fat loss.
WEEKS 7, 8, 9 (and weeks 20, 21,
23)
Monday (triceps, back, biceps):
Rope pull-down (6"8)
Lat pull-down (6"8)
Preacher curl(6"8)
Incline walk (10 minutes)
Tuesday (chest, shoulders, calves):
Perform this workout twice today once earlier in the day, and again at least 5 or
more hours later.
Wide-grip neck press/incline dumbbell press (4"8+4"8)
Side laterals/dumbbell side swings (4"8+4"8)
Calf press in leg press machine (3"20)
Incline walk (10 minutes)
Wednesday (upper legs, forearms):
Back squat (3"20)
Reverse curl (3"15)
Incline walk (10 minutes)
Thursday (triceps, back, biceps):
Close-grip dips (6"8)
Bent over rows (6"8)
Drag curl (6"8)
Incline walk (10 minutes)
Friday (chest, shoulders, calves):
Same as Tuesday
And same as Tuesday, do this workout twice today once in the morning, and once 5 or
more hours later
Saturday (upper legs, forearms):
Deadlifts (3"20)
Wrist curl (3"15)
Incline walk (10 minutes)
Sunday:
Rest
For accelerated fat loss: every day, go for a 20 to 30 minute incline walk, either on a treadmill
or on a hill outside, at least 5 hours separate from your workout. So if you perform your workout
in the mornings, go for a walk later in the day; if you perform your workout at night, go for a
walk in the morning immediately after waking up and eating breakfast. Read more about walking
for accelerated fat loss.
Follow every other week as-is (it will match up with
the original plan).