ModelEdit

Take all the supplements you normally take. Don't forget the protein shake at the end of your workout. You're going to need it...

100% Effort is needed to do this workout! This workout is not for pussies!

Day One, UpperPower:

• 3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement.

Day Two, Lower Power:

• 2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Three, OFF

Day Four, Hypertrophy Shoulders/Back/Traps:*

• 4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.
• 1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.

Day Five, Hypertrophy Legs/Calves:*

• 2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

Day Six, Hypertrophy Chest/Arms:*

• 3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.
• 3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.
• 1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.

Day Seven, OFF

Andrew's A-bomb Workout Edit

Monday: Upper Power -5x5 or 3x5 for all lifts

• Barbell Bench Press
• Barbell Rows
• Military Press
• Incline Bench
• Barbell Shrugs
• weighted crunches 3 sets

Tues: Lower Power -5x5 or 3x5 for all lifts(5x5 on bulk cause recovery is better, 3x5 on cut)

• Back Squat
• Stiff Leg Deadlift, Or Romanian DL
• 6-8 sets of Standing Calf, little higher reps, I like to do 6-8 on heavy days
• Weighted crunches
• lower abdominals
• oblique machine

Wednesday: Abs and Cardio

Thursday: Hypertrophy Chest/Arms (For hypertrophy days I never go to failure, always stop about 2 reps before failure)

• DB Incline Bench 3x8-12
• Barbell Close Grip Bench 3x8-12
• DB Flat Bench 2x8-12
• (Preacher Curls 3x8-12 super setted with
• Bench French Press 3x8-12)
• (Push Downs 3x8-12 super setted with
• DB Hammer Curls 3x8-12)
• (Machine Curl 3x8-12 supersetted with
• Machine Dips 3x8-12)
• Cable Crossovers 3x8-12
• chest machine
• Decline medicine ball situps

Friday: Hypertrophy Shoulders/Back/Traps (For hypertrophy days I never go to failure, always stop about 2 reps before failure)

• (DB Shoulder Press 3x8-12 super setted with DB Front Raise 3x8-12)
• (One Arm DB Row 3x8-12 super setted with
• Arnold Press 3x8-12)
• (Lat Pull Down (Wide Grip) 3x8-12 super setted with
• Shrugs 3x10-15)
• (Lat Pull Down (Close grip, palms facing in) 2x8-12 super setted with
• Upright Row 2x10-15)
• Medicine ball situps
• Knee/leg raises

Saturday: Hypertrophy Legs/Calves (For hypertrophy days I never go to failure, always stop about 2 reps before failure)

• (Leg Press or Hack Squat 5x8-12 super setted with
• Standing Calf Raise 5x10-15)
• Leg Extensions 5x10-15 super setted with
• Sitting Leg Curls 5x10-15 super setted with
• Sitting Calf Raise 4x8-12
• Crunches
• lower abs
• Oblique machine

Sunday: Off (Cardio if you want)