Remember: Use a weight heavy enough to challenge yourself, but maintain good form. One minute rest between sets in the "Strength" portion of your workout. Stretch!

#### BACK/BICEPS

**Superset:**

Perform one set of each exercise before moving onto the next set. Rest 30 seconds between exercises and 1 minute between sets.

5 X 15-20 Lat Pulldowns

5 x 8 Barbell Curl *These should be heavy. Continue to work on keeping your core engaged. Do not swing.

**Superset:**

Perform one set of each exercise before moving onto the next set. Rest 30 seconds between exercises and 1 minute between sets.

12, 10, 10, 8,6 Bent Over Row *Increase weight as reps decrease. Work your way up to 135 lbs this month.

5 x 6-8 Reverse Barbell Preacher Curl *These should be as heavy as possible with control.

**Superset:**

Perform one set of each exercise before moving onto the next set. Rest 30 seconds between exercises and 1 minute between sets.

50 Hyperextensions w/35# plate in as few sets as possible. Your goal is decrease the number of sets it takes each week.

6 x 6-8 Cross Body Hammer Curl

#### CHEST/TRICEPS

**Superset:**

5 x 6-8 Wide Grip Bench Press * Work up to 175# this month.

5 x 8-12 Incline Bench Press

**Superset:**

6 x 8-12 Wide Grip Barbell Pullover

**Superset:**

6 x 12+ Dips* Your goal is 16 per set by the end of this month.

6 x 6-8 Incline Dumbbell Bench* Hold for 1 second at the bottom of each rep.

6 x 20 Dumbbell Side Bend @35# (Work up to 45# by the end of the month.)

6 x 25 Standing Rope Crunch @ 40# (Work up to 50# by the end of the month.)

#### SHOULDERS

Take **5 sets** to work up to an **8 rep max** for Seated Shoulder Press

4 x 6-8 Two Dumbbell Clean and Jerk* Start at 40# and increase by 5# each week.

**Superset:**

5 x 12 Dumbbell Front Raise

5 x 12 Dumbbell Lateral Raise

**Superset:**

5 x 12 Lying Rear Delt Raise *Hold for 1 second at the top of each rep.

5 x 20 Barbell Shrug Behind The Back *Hold for 2 seconds at the top of each rep.

#### LEGS

5 x 25 Dumbbell Goblet Squats* Increase weight each set. This month you should work up to 4 x 25 @70#.

5 x 15 Barbell Hip Thrust@150# *Hold each rep for 2 seconds.

4 x 12-15 Smith Single-Leg Split Squat

**Superset:**

5 x 12-15 Leg Extensions

5 x 12-15 Leg Curl

5 x 15 Calf Raise

#### ARMS

**Superset:**

5 x 15+ Weighted Triceps Push-ups Your goal is to work your way up to 35# by the end of the month.

5 x 15 Alternate Hammer Curl *This is a conditioning set. Use the heaviest weights that will not require you to break up the sets of 15.

**Superset:**

6 x 12 Triceps Pushdown*Your goal is to work up 60# with good technique.

6 x 15 Hammer Curls *This is a conditioning set. Use the heaviest weights that will not require you to break up the sets of 15.

**Superset:**

5 x 15 Concentration Curls *This is a conditioning set. Use the heaviest weights that will not require you to break up the sets of 15.