Day 1 [upper]
Incline DB's - 5x5
BB row - 5x5
Military Press - 5x5
Low row - 3x10
Rear delt rows - 3x10
Close Grip bench - 5x5
DB hammer curls - 3x10
Day 2 [lower]
Back squat - 5x5
Leg Press - 5x12-->4
Hamstring curls - 5x5
Calves - 3x10
+cardio (25min)
+Ab circuit
Day 3 [upper]
BB bench press - 5x5
Pull-ups - 5x5
DB Shoulder Press - 5x5
DB Flys - 3x10
DB Laterals/upright rows - 3x10
Cheat curls - 5x5
Bar Pushdowns - 3x10
Day 4 [lower]
Deadlift - 5x5
Front Squat - 5x5
Hamstring Curl - 3x10
Calves - 3x10
+cardio (25min)
+Ab circuit
+ Cardio (HIIT) 8x30sec sprints/60sec recovery - on Day 5
Notes -
* 5x5 will usually indicate 5 sets of 5 including ramping sets, only last set will be a true 'working set'.
* Occasionally, I may veer away from the layout of the program during a particular session and blast a compound exercise for more sets than prescribed.
* Attempting to increase, or at the very least fighting to maintain strength, in the big compound movements will be of the upmost importance.
Aiming to beat the size achieved last year:
Natural Aesthetics - Dream and Achieve
Ross
