Part C: Weightlifting

Every day ends with resistance training in the weight room.

Day 1: Strength Focus - Chest & Biceps

• Modified cable flys

• Face pulls

• Cable rope curls - arms in front

• BB bench press

• 5 rep pyramid set

• Pin press

• BB curls - 21s

• One-arm alternating DB slight incline press

• Reverse crunches

• Cable face pulls

• One arm preacher curls

Day 2: Metabolic Overload - Shoulders & forearms

• Modified cable lateral raises

• Int/ext cable shoulder rotators 

• BB push press

• DB forearm curls

• DB Arnold press w/ heavy lat raise

• Reverse wrist curls

• DB rear delt 

Day 3: Drop Sets - Legs, Lats, & Traps

• One-leg machine press drop 

• Leg extensions drop

• Leg curls drop

• Glute kick-back drop

• Lat pull-down drop

• Triceps trifecta  

• KB anterior tibialis dorsiflexion

• Leg press with band around knees to engage glutes

Day 4: Hypertrophy Focus - Upper chest, Traps, & Shoulders

• Low to high cable chest flys

• Low to high cable reverse flys

• Smith machine incline press - 1.5 reps

• Leaning DB shrugs 1.5 reps

• High incline shoulder press - slow negatives

• Incline chest supported DB rows + shrug burnout

• Slight incline DB chest press (explode up, down slow)

• Seated cable row (both arms pull, one-hand negative down)

Day 5: Slow burn - Arms (shoulders, biceps, triceps, & forearms)

• Front/lateral/rear delt raises - hold at top, slowly lower down

• BB Triceps triple set - French press, skull crushers, close-grip press

• Reverse forearm curls

• BB Biceps triple set - Full curl, partial curl (top), partial curl (top)

• Forearm curls

• Machine shoulder press drop set

• KB one-arm swings R & L

Day 6: Explosive Strength - Chest & Lats

• Plyo Push-ups and Pull-ups superset

• Chest press machine - explode up, slow down

• Machine row (close-grip) - contract hard, lower slowly 

• BB Bench press (pin press)

• Cable seated row drop set

• Alternating one-arm DB slight-incline bench press

• One-arm cable row R & L

Day 7: Half-Century sets - Legs & Core

• 50 reps each (rest/pause sets)

  • Machine leg extensions

  • Machine leg curls

  • Machine calf-raises

• 50 BW walking lunges

• 100 rep core workout https://youtu.be/wFElbNOzzrA?si=DQXLFwublqJICrvs 

  • Straight leg sit-ups x 20 reps

  • Elbow to opposite knee x 20

  • Reverse crunches x 20

  • Side-to-side toe-touches x 20

  • V-ups x 20

• 25-50 low back extensions STOP Doing Back Extensions Like This!