MONDAY

Legs
Exercise

Perf

Sets

Reps

Exercise

Perf

Sets

Reps

Front Squats

STD

3**

12

Activation Leg Curls

PSR

2**

3-3-3-3-3

Back Squats

STD

2**

10

Activation Leg Curls

NEG

2***

10+3

Stiff Leg Deadlift

STD

3**

10

Back Squats

ELECT 1

10+1
Seated Calf Raise

STD

AFAP

100

Leg Press

STD

2**

10
3**** 8 to 10

NEG

10+3

Standing Calf Raise

(knees locked)

STD

Leg Press

Exercise

Perf

Sets

Reps

Exercise

Perf

Sets

Reps

DB Bench Press

STD

3**

10

BB Curls

PSR

2*

3-3-3-3-3

Incline Bench

STD

2**

10

BB Curls

NEG

10+3

Incline Bench

NEG

10+3

BB Preacher Curls

STD

2**

10

Decline Bench

STD

2**

10

BB Preacher Curls

NEG

10+2

Decline Bench

NEG

10+3

STD

3**

8 to 10

DB Pullover

STD

3**

10

Standing 1-Arm
Concentration Curls

Exercise

Perf

Sets

Reps

Exercise

Perf

Sets

Reps

Romanian Deadlift

STD

3**** 12

Dragon Flags

ELECT 2***

Landmines

ELECT 3***

TUESDAY

Chest and Biceps

WED

Core
6

Stretch for 30minutes N/A

N/A

N/A

Reps

Exercise

Perf

Sets

Reps

10/side

THURSDAY

Shoulders, Upper Traps and Triceps

Exercise

Perf

Sets

Push-Press

ELECT 4***

10

BB Shrugs

STD

10

Seated Military Press

STD

2**

10

BB Shrugs

NEG

2***

10+3

Weighted Dips

DROP

3**** 10+3

Seated Miliary Press

NEG

10+3
Floor Press

NEG

10+3

Overhead DB Tricep
Extension

STD

10

BB Half Upright Row

STD

2**

10

BB Half Upright Row

NEG

10+3

10+3

PSR

Overhead DB Tricep
6-4-3-3-3 Extension

NEG

Seated Side Laterals

Exercise

Perf

Sets

Reps

Exercise

Perf

Sets

Reps

Close-grip Pulldowns

STD

3**

10

Pullups (wide grip)

NEG

AMAP+3

Close-grip Pulldowns

NEG

10+3

Bentover Side Laterals STD

2**

10

Rev-Grip Bentover Row STD

2***

10

Rev Pec-Dec

NEG

10+3

Rev-Grip Bentover Row NEG

10+3

2**

10

Prone Incline Front

Laterals

ELECT 2

Pulldowns

FRIDAY

Back

* = 30s rest between sets

** = 30s to 1 min

STD

*** = 1 to 3 min
**** = 3 to 5 min

AMAP = as many as possible

AFAP = as few as possible

6 to 10

For information on PSR, ELECT and NEG, download the free Shockwave Protocol Ebook at
http://shockwaveprotocol.com/