GET BETTER TOGETHER

BACK DAY 2/11

A. Pull Ups

30 Reps Total

*As Many Sets Necessary*

B. Barbell Row

1x 8-10 Reps
2x 10-12 Reps

*Last Set Drop Set To Failure*

C. Rack Pulls

1x 6-8 Reps
1x 10-12 Reps

D. Meadows Rows

4x 8-12 Reps

E1. DB Pullovers

3x 12 Reps

E2. Cable Pullovers

3x Failure Sets

A. Barbell Curls

2x Warmups of 15 Reps
3x 10 Reps

C1. Pushdowns

2x 8-10 Reps
1x 15+ Reps

D1. Seated Incline Cable Curls

3x 10-12 Reps

E. Standing Single Arm

2x 15-20 Reps

B. Cable Skull Crushers

2x Warmup of 15 Reps
3x 10 Reps

C2. Wide Grip Cable Curl

2x 8-10 Reps
1x 15+ Reps

D2. Overhead DB Extensions

3x 10-12 Reps

F. Single Arm Cross Body Tricep Extensions

2x 15-20 Reps

ARM DAY 2/10

CHEST DAY 2/1

A. Incline DB Press

1x 6-10 Reps
2x 8-10 Reps

C. Seated Cable Fly

3x 10 Reps
*5 Partials at the end of each set*

E. Incline Cable Fly

3x 10 Reps
*5 partials at the end of each set*

B. Flat DB Press

1x 6-8 Reps
2x 8-10 Reps
*Last Set Drop Set To Failure*

D. Barbell Dead Stop Press

3x 8 Reps
*3 Sec Negative On Each Rep*

CORE CIRCUIT (4 Rds. 15 Reps Each)

- Leg Raises On Bench
- Reverse Crunches On Bench

A. DB Shoulder Press

1x 8-10 Reps
2x 12-15 Reps

B. Rear Delt Giant Set (2 Rounds)

B1. DB Reserve Fly (10-12 Reps)
B2. Face Pulls (10-12 Reps)
B3. Cable Reverse Fly (15+ Reps)

C. Side Delt Giant Set (2 Rounds)

C1. Upright Row (10-12 Reps)
C2. DB Side Laterals (10-12 Reps)
C3. Cable Y Raise (15+ Reps)

D. Front Delt Giant Set (2 Rounds)

D1. Chest Supported Front Raises (10-12 Reps)
D2. Barbell Front Raises (10-12 Reps)
D3. Dual Cable Front Raise (15+ Reps)

SHOULDERS & TRAPS 1/29

ARM DAY 1/27

Warm-Up

2-3x Cable Curls and Pushdowns

A. Biceps Giant Set – 3 Rounds

A1. Barbell Curls (To Forehead)
8-10 Reps

A2. Seated DB Curls
10-12 Reps

A3. Rope Hammer Curls
12-15 Reps

A4. Standing Single Arm Cable Curls
20 Reps

B. Tricep Giant Set – 3 Rounds

B1. DB Skull Crushers
8-10 Reps

B2. Straight Bar Pushdown
10-12 Reps

B3. Rope Extensions
12-15 Reps

B4. Cross Body Tricep Extensions
20 Reps

Warm Ups

3x Single Arm High Cable Row

Barbell Row

1x 8-10 Reps
2x 10-12 Reps

Rack Pulls

1x 6-8 Reps
2x 10-12 Reps

Giant Set – 3 Rounds

C1. Dual DB Row
10-12 Reps

C2. Wide Grip Seated Row
10-12 Reps

C3. Rack Pull-Ups
To Failure

C4. Cable Pullovers
To Failure

BACK DAY 1/26

ARM DAY 1/21

A. Straight Bar Pushdown (Wide)

1x 20 Reps
1x 15 Reps
1x 12 Reps
1x 10 Reps

C. DB Skull Crushers SS DB Curls

1x 15 Reps
1x 12 Reps
1x 10 Reps

E. Single Arm Cable Curls

2x 30 Reps

B. Cable Single Arm Preacher Curl

1x 20 Reps
1x 15 Reps
1x 12 Reps
1x 10 Reps

D. Overhead DB Extensions SS DB Hammer Curls

1x 15 Reps
1x 12 Reps
1x 10 Reps

F. Tricep Bench Dips

2x 40 Reps

Core Circuit (3 Rounds)

15x Weighted Cable Crunch
15x Bench Crunches
15x Bench Leg Raises

A. Pull-ups

30 Reps Total

B. Barbell Rows

1x 8-10 Reps
2x 12-15 Reps

C. Chest Supported DB Rows

1x 8-10 Reps
2x 12-15 Reps

D. Meadows Rows

3x 10 Reps
*2 Sec Pause At Bottom of Each Rep*

E.  Reverse Grip Seated Cable Row

3x 12 Reps
*Douple Drop Set On Last Set*

F. Rack Pulls

1x 6-8 Reps

BACK DAY 1/20

CHEST DAY 1/18

Incline DB Press

1x 6-8 Reps
2x 10-12 Reps

Flat DB Press

1x 6-8 Reps
2x 10-12 Reps

Dumbbell Fly

3x 12 Reps
*3 Sec. Negative / 2 Sec. Stretch*

Slight Decline DB Press

3x 10 Reps Each

Seated Cable Fly

3x 10 Normal Reps
*3 Sec. Negative / 2 Sec. Stretch*

Push-Ups

3x To Failure

DB Shoulder Press

1x 8-10 Reps
2x 12-15 Reps

Barbell Shrugs

4x 20, 15, 12, 10 Reps

Cable Face Pulls SS Cable Rear Delt Flyes

3x 12, 12. 12 Reps Each

Cable Y Raise

3x 20 Reps

DB Laterals (Palms Down) SS DB Laterals (Palms Forward)

3x 15, 12, 10 Reps

Rope Front Raises

3x 8 Reps
*1/2 Rep + Full Rep = 1*

SHOULDERS & TRAPS 1/15

ARM DAY 1/13

Cable Shade Arm Preacher Curl

1x 20 Reps
1x 15 Reps
1x 10 Reps

V Bar Pushdowns

1x 20 Reps
1x 15 Reps
1x 10 Reps

Spider Curls SS Reverse Grip Tricep Extensions

3x 12-15 Reps Each

Rope Hammer Curls SS Rope Overhead Tricep Extensions

3x 12-15 Reps Each

Barbell Curls

3x 10 Normal Reps
+ 10 Drag Curls

Body Weight Skull Crushers

3x To Failure

Pull-ups

30 Reps Total

Reverse Barbell Row

1x 10 Reps
1x 12 Reps
1x 8 Reps

Dual DB Row

1x 12 Reps
1x 10 Reps
1x 8 Reps

Wide Grip Seated Row

1x 15 Reps
1x 12 Reps
1x 10 Reps

DB Pullovers

3x 15 Reps

Rack Pulls

1x 6-8 Reps

BACK DAY 1/12

CHEST DAY 1/11

Warm Ups & Activations

3x Cable Flies to Warm-Up

Incline Barbell Press

1x 6-8 Reps
2x 10-15 Reps

Flat Barbell Press

1x 6-8 Reps
1x 10-15 Reps
1x 10-12 Reps (Dead Stop)

Standing Cable Flys

3x 12 Reps

Slight Incline DB Press

1x 8 Reps
1x 8 Reps
1x 10 Reps

Incline Cable Flys Finisher

2x 15-20 Reps
1x 15-20 Reps
(Followed By Presses to Failure)

#MFAMGBT