8 Weeks To More Strength and Size

Before starting any program always consult with your doctor first.

Day 1 Chest:

• Dumbbell Press (incline, prone, decline) 4 sets of 8 reps

Immediately followed by pushups 4 sets of 20 reps

All 3 positions, in any order.

Day 2 Back:

• T-Bar style rows using barbell and inner grip handle. 4 sets of 8 reps
• Immediately followed by wide grip horizontal pull ups 4 sets of 15 reps

• Lat pull under grip. 4 sets of 8 reps
• Double handle cable row w/step 4 sets of 8 reps

 Day 3 Quads / Hamstrings:

• Front Squat with barbell 4 sets of 8 reps
• Split jumps with dumbbells 4 sets of 20 reps
• Deadlifts with barbell 4 sets of 8 reps

• Side step ups with dumbbells 4 sets of 20 reps
• Squat Jumps 4 sets of 20 reps

 

Day 4 Shoulders:

• Barbell Cleans (waist to shoulders and press) 4 sets of 8
• Seated Shoulder Press with dumbbells 4 sets of 8
• Upright row with dumbbells 4 sets of 8
• Front and side lateral combination seated. 4 sets of 8 each direction

 

Day 5 Biceps and Triceps:

• Dumbbell Bicep Curl 4 sets of 8
• Superset Dumbbell Tricep Kickback 4 sets of 8
• Rope Bicep Cable Curls 4 sets of 8
• Superset Rope Tricep Extensions 4 sets of 8

 

 

Perform 100 jumping jacks then 5×50 yard sprints. Perform 5 sets on the 5th day.

Rest day is on day 6.

THIS IS AN 8 WEEK PROGRAM