Meet Cycle Six

Week One

Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2! to e"phasis tri!s#
$lat Bench DB %lys 12-12-12
&ncline DB $lys 12-12-12 '/ (5- )5 lbs#
*eated DB Press 12-12-12
+ateral ,aised 12-12-12#
-ricep Push Do'ns '/cable- 12-12-12-12
Day 2 +ight Day
*.uats- 5x8 up to 28/
+eg Press )x8
+at Pull Do'ns $ront- )x12
DB-,o's- )x12
0lt# DB curls )x12
Day ( 1eavy Day
Bench Press- 12x1(5, 12x155,12x185,12x2//, 12x225,P, Move grip in about 11/2! to e"phasis
tri!s#
$lat Bench DB $lys-8-8-8
&ncline DB Bench 8-8-8
Decline *2ull 3rushers 12-12-12-12 up to 1// lbs# 4
-ricep Push Do'ns '/cable- 12-12-12
Day ) 1eavy
*.uats- 12x1(5,12x185,12x225,12x25/,12x28/,P, 666%ocus on depth, use light 'raps, no suit
*ti%% +eg Deadli%ts 72nees Bent8 12-1/-8 Do these 'hile standing on a 1// lb# Plate '/%eet a little
closer than shoulder 'idth# -oes pointed out 'ards, heels about (-) inches apart# 9nees slightly
bent#
:ne ar" DB ,o's- 12-12-12-12-1eavy, use straps i% you have the";;;
*traight Bar 3urls- 15-12-12-12
1i <ary, & "ade a s"all =u"p on bench this 'ee2 assu"ing that you "ight continue to use the
chains# 0t this point o% the cycle, the chains 'ould be a good change in pace and a good
experi"ent# & reco""end continuing the chains %or a 'hile longer# &" not sure, but the chain
concept is a +ouis *i""ons idea %ro" the 'est side barbell club in :hio# & have a lot o% respect
%or his ideas# +ets see 'hat happens# 0lso, & put in so"e good "ornings %or so"e extra bac2
'or2# &% you li2e the", & 'ould li2e to drop the sti%% legs %or a "onth or t'o and do so"ething
di%%erent in that perspective# & 'ould chec2 'ith so"e experienced li%ters on techni.ue# <o real
slo' and use a snug belt# &!ve done the" 'ith "y %eet si"ilar to a sti%% leg dead except the bar is
on "y shoulders instead o% in "y hands# &!ve also done the" %ro" a s.uats stance "aybe even a
tad closer# $ro" there & 'ould begin "y decent as i% going into a s.uat# :nce & hit a 1/) s.uat, &
stop the decent o% "y hips and go into a good "orning lo'ering the bar until "y torso is parallel
'ith the %loor or so"e 'here close# >ou can also do the" 'ith your chin up li2e a s.uat or 'ith
you chin do'n against your chest# ?ach one 'or2s a di%%erent area# +ouis *i""ons is very big
on these also# <ive the" a try, let "e 2no' 'hat you thin2# 1ave a good 'ee2--i":
Week Two

Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2! to e"phasis tri!s#
$lat Bench DB %lys 12-12-12
&ncline DB $lys 12-12-12 '/ (5- )5 lbs#
*eated DB Press 12-12-12
+ateral ,aised 12-12-12#
-ricep Push Do'ns '/cable- 12-12-12-12
Day 2 +ight Day
*.uats- 5x8 up to 285
+eg Press )x8
+at Pull Do'ns $ront- )x12
DB-,o's- )x12
0lt# DB curls )x12
Day ( 1eavy Day
Bench Press- 12x1(5, 12x155,12x185,12x2/5, 12x2(/, Move grip in about 11/2! to e"phasis
tri!s#
$lat Bench DB $lys-8-8-8
&ncline DB Bench 8-8-8
Decline *2ull 3rushers 12-12-12-12 up to 1// lbs# 4
-ricep Push Do'ns '/cable- 12-12-12
Day ) 1eavy
*.uats- 12x1(5,12x185,12x225,12x25/,12x2@/,P, 666%ocus on depth, use light 'raps, no suit
*ti%% +eg Deadli%ts 72nees Bent8 12-1/-8 Do these 'hile standing on a 1// lb# Plate '/%eet a little
closer than shoulder 'idth# -oes pointed out 'ards, heels about (-) inches apart# 9nees slightly
bent#
<ood Mornings 12-1/-8
:ne ar" DB ,o's- 12-12-12-12-1eavy, use straps i% you have the";;;
*traight Bar 3urls- 15-12-12-12
1i <ary, &!ve been do'n 'ith the $lu this 'ee2# ,eally 2ic2ed "y butt# 1ope this gets to you in
ti"e# & did not hear anything on your s.uats %ro" last 'ee2 so & assu"ed they 'ent o2# Dropping
sti%% legs out and relying on good "ornings %or lo' bac2# 1o' are you li2ing those any'ay4 &"
sending 'ee2s (,),5 as you re.uested, report bac2 as you are able# Merry 3hrist"as--i":
Week Three

Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2! to e"phasis tri!s#
$lat Bench DB %lys 12-12-12
&ncline DB $lys 12-12-12 '/ (5- )5 lbs#
*eated DB Press 12-12-12
+ateral ,aised 12-12-12#
-ricep Push Do'ns '/cable- 12-12-12-12
Day 2 +ight Day
*.uats- 5x8 up to 285
+eg Press )x8
+at Pull Do'ns $ront- )x12
DB-,o's- )x12
0lt# DB curls )x12
Day ( 1eavy Day
Bench Press- 12x1(5, 12x185,8x2//, 12x2)/, Move grip in about 11/2! to e"phasis tri!s#
$lat Bench DB $lys-8-8-8
&ncline DB Bench 8-8-8
Decline *2ull 3rushers 12-12-12-12 up to 1// lbs# 4
-ricep Push Do'ns '/cable- 12-12-12
Day ) 1eavy
*.uats- 12x1(5,12x185,12x225,12x25/,12x(//,P, 666%ocus on depth, use light 'raps, no suit
<ood Mornings 12-1/-8-8
:ne ar" DB ,o's- 12-12-12-12-1eavy, use straps i% you have the";;;
*traight Bar 3urls- 15-12-12-12

Week Four

Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2! to e"phasis tri!s#
$lat Bench DB %lys 12-12-12
&ncline DB $lys 12-12-12 '/ (5- )5 lbs#
*eated DB Press 12-12-12
+ateral ,aised 12-12-12#
-ricep Push Do'ns '/cable- 12-12-12-12
Day 2 +ight Day
*.uats- 5x8 up to 285
+eg Press )x8
+at Pull Do'ns $ront- )x12
DB-,o's- )x12
0lt# DB curls )x12
Day ( 1eavy Day
Bench Press- 12x1(5, 12x185,12x2//, 1/x22/ 12x2)5, Move grip in about 11/2! to e"phasis
tri!s#
$lat Bench DB Bench $lys-8-8-8
&ncline DB Bench 8-8-8
Decline *2ull 3rushers 12-12-12-12 up to 1// lbs# 4
-ricep Push Do'ns '/cable- 12-12-12
Day ) 1eavy
*.uats- 12x1(5,12x185,12x225,12x25/,12x(/5,P, 666%ocus on depth, use light 'raps, no suit
<ood Mornings 12-1/-8-8
:ne ar" DB ,o's- 12-12-12-12-1eavy, use straps i% you have the";;;
*traight Bar 3urls- 15-12-12-12

Week Five

Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2! to e"phasis tri!s#
$lat Bench DB %lys 12-12-12
&ncline DB $lys 12-12-12 '/ (5- )5 lbs#
*eated DB Press 12-12-12
+ateral ,aised 12-12-12#
-ricep Push Do'ns '/cable- 12-12-12-12
Day 2 +ight Day
*.uats- 5x8 up to 285
+eg Press )x8
+at Pull Do'ns $ront- )x12
DB-,o's- )x12
0lt# DB curls )x12
Day ( 1eavy Day
Bench Press- 12x1(5, 1/x185,1/x2//, 8x22/ 1/x25/, Move grip in about 11/2! to e"phasis
tri!s#
$lat Bench DB $lys-8-8-8
&ncline DB Bench 8-8-8
Decline *2ull 3rushers 1/-1/-1/-1/
-ricep Push Do'ns '/cable- 12-12-12
Day ) 1eavy
*.uats- 12x1(5,1/x185,1/x225,8x2A5,1/x(1/,P, 666%ocus on depth, use light 'raps, no suit
<ood Mornings 12-1/-8-8
:ne ar" DB ,o's- 12-1/-1/-1/-1eavy, use straps i% you have the";;;
*traight Bar 3urls- 12-1/-1/-1/
1i <ary, 1appy Be' year;;; :ur 1olidays 'ere very nice and relaxing %or the "ost part# $eeling
healthy and glad to be bac2 to the reg# routine# +oo2ing %or'ard to another Blessed year# Chat is
the exact date o% the "ay "eet4 0ny idea4 1ere is the ne' nu"bers %or the 'ee2# Probably going
do'n to 8s next 'ee2# 1ave a good one--i"o
Week Six

Day 1- light day
Bench Press- )x8 up to225 , Move grip in about 11/2! to e"phasis tri!s#
$lat Bench DB %lys 1/-1/-1/
&ncline DB $lys 1/-1/-1/ '/ (5- )5 lbs#
*eated DB Press 12-1/-1/
-ricep Push Do'ns '/cable- 12-12-12-12
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- )x8
DB-,o's- )x8
0lt# DB curls )x1/
Day ( 1eavy Day
Bench Press- 12x1(5, 1/x185,1/x2//, 8x22/ 1/x25/, Move grip in about 11/2! to e"phasis $lat
Bench DB $lys-8-8-8
&ncline DB Bench 8-8-8
Decline *2ull 3rushers 1/-1/-1/-1/
Dips 12-1/-1/-1/ Ceighted
Day ) 1eavy
*.uats- 12x1(5,1/x185,1/x225,8x2A5,1/x(25,P, 666%ocus on depth, use light 'raps, no suit
<ood Mornings 12-1/-8-8
:ne ar" DB ,o's- 12-1/-1/-1/-1eavy, use straps i% you have the";;;
*traight Bar 3urls- 12-1/-1/-1/

1i <ary, & 'as loo2ing at our ti"e %ra"e %or the May "eet and decided to pic2 up the pace a little#
& didn!t thin2 you 'ould "ind# &!ve cut bac2 the light days and really bee%ed up the heavy days#
-he inclines, B1P, and Dips on heavy is a lot o% shoulder 'or2# Be very care, 'e don!t need a
shoulder in=ury at this point# &% 'e 'ere going to leave so"ething out, & 'ould drop dips# +ast
cycle 'e did dips all the 'ay through the cycle, but didnt %ocus "uch on shoulder 'or2 because o%
the indirect 'or2 they 'ere getting already# 0lso, add deads a little early as 'ell# Dse %ull gear on
s.uats# 1ave a good 'ee2--i"o
Week Seven

Day 1- light day
Bench Press- )x8 up to225 , ,eg# <rip
*eated DB Press 12-1/-1/
-ricep Push Do'ns '/cable- 12-1/-1/-1/
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- )x8
0lt# DB curls (x1/
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,8x2/5, 8x2(5,8x285 ,egular <rip
&ncline Bench 5x2/5, 5x225, 5x2)5
Behind -he 1ead Press- 5x115,5x1(5,5x1)5
*2ull 3rushers 1/-8-8-8
Dips 1/-8-8 Ceighted
Day ) 1eavy
*.uats- 12x1(5,1/x185, 8x225,8x2A5,8x((5, 8x(A5 666$ull <ear;;;;
Deadli%ts 5x225, 5x2A5, 5x((5, 5x (85
*eated 3able ,o's- 1/-8-8-8 1eavy
*traight Bar 3urls- 1/-8-8

*orry <ary, & dropped the ball this 'ee2# 1ere is the ne' nu"bers# Don!t 'orry about bench# 0ll
the extra 'or2 is hitting shoulders pretty hard, but your body 'ill ad=ust# Be care%ul 'ith
shoulders# - -i":
Week Eight

Day 1- light day
Bench Press- )x8 up to225 , ,eg# <rip
*eated DB Press 12-1/-1/
-ricep Push Do'ns '/cable- 12-1/-1/-1/
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- )x8
0lt# DB curls (x1/
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,8x2/5, 8x2)5,8x2@/ ,egular <rip
&ncline Bench 5x 185,5x2/5, 5x2(5
Behind -he 1ead Press- 5x115,5x125,5x1(5
*2ull 3rushers 1/-8-8-8
Dips 1/-8-8 Ceighted
Day ) 1eavy
*.uats- 12x1(5,1/x185, 8x225,8x(25, 5x(A/, 8x)1/ 666$ull <ear;;;;
Deadli%ts 5x225, 5x2A5, 5x((5, 5x (@5
*eated 3able ,o's- 1/-8-8-8 1eavy
*traight Bar 3urls- 1/-8-8

1i <ary, good =ob on last 'ee2s 'or2out# *.uats are loo2ing very strong# <etting do'n to 5s,
heavier iron is on the 'ay# Chat did you do %or bench4 1o' are the shoulders doing and the
elbo's# 0re you doing the dips and s2ull crushers4 1ave a good 'ee2, --i":
Week Nine

Day 1- light day
Bench Press- )x8 up to225 , ,eg# <rip
*eated DB Press 12-1/-1/
-ricep Push Do'ns '/cable- 12-1/-1/-1/
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- )x8
0lt# DB curls (x1/
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,5x225, 5x2A5, 5x(//, 5x(2/ ,egular <rip
&ncline Bench 5x 185,5x2/5, 5x2)5
Behind -he 1ead Press- 5x115,5x125,5x1)/
*2ull 3rushers 8-5-5-5
Dips 1/-8-8 Ceighted
Day ) 1eavy
*.uats- 12x1(5, 8x225,5x((5, 5x)//, 5x)(/ 666$ull <ear;;;;
Deadli%ts 5x225, 5x((5, 5x (A5, 5x)1/
*eated 3able ,o's- 5-5-5-5 1eavy
1a""er 3urls 8-8-8

1i <ary, sorry about the prev# e"ail# & did not see the bench results until & opened the next one#
Cas last 'ee2 a bad 'ee2 %or bench or is your strength level do'n at this point# 0re you losing
'eight again or doing so"e extra activity that pulled you do'n4 &t could be the addition o% the
inclines and shoulders# Chat are your thoughts4 --i"o
Week Ten
Day 1- light day
Bench Press- )x8 up to225 , ,eg# <rip
*eated DB Press 12-1/-1/
-ricep Push Do'ns '/cable- 12-1/-1/-1/
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- )x8
0lt# DB curls (x1/
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,5x225, 5x2A5, 5x2@5, 5x(15 ,egular <rip
&ncline Bench 5x 185,5x2/5, 5x2)/
Behind -he 1ead Press- 5x115,5x125,5x15/
*2ull 3rushers 8-5-5-5
Dips 1/-8-8 Ceighted
Day ) 1eavy
*.uats- 12x1(5, 8x225,5x((5, 5x)//, (x)25, 5x)5/ 666$ull <ear;;;;
Deadli%ts 5x225, 5x((5, 5x (A5, 5x)2/
*eated 3able ,o's- 5-5-5-5 1eavy
1a""er 3urls 8-8-8

1i <ary, good =ob on s.uats and deads last 'ee2# -he Bench is concerning though# & dropped o%%
the inclines and a" giving you a light 'ee2 on bench# & thin2 "aybe 'e have over trained your
shoulders during the %irst 8 'ee2s o% the cycle# Cith all the DB 'or2 %or chest on light and heavy
days plus dips# & thin2 that it the proble"# &ts "ay a%%ect your up co"ing "eet but you have
plenty o% ti"e to recupe by May# & also le%t o%% the dips as 'ell they hit shoulders pretty hard too# &
assu"ed that s.uats and deads 'ere %airly easy, so & up each li%t ten pounds# 1ave a good 'ee2#
Cill be out o% the o%%ice until %riday#--i":
Week Eleven

Day 1- light day
Bench Press- )x8 up to225 , ,eg# <rip
*eated DB Press 12-1/-1/
-ricep Push Do'ns '/cable- 12-1/-1/-1/
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- )x8
0lt# DB curls (x1/
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,5x225, 5x2A5, 5x2A5,
Behind -he 1ead Press- 5x@5,5x115,5x125
*2ull 3rushers 8-5-5-5

Day ) 1eavy
*.uats- 12x1(5, 8x225,5x((5, 5x)//, (x)25, 5x)5/ 666$ull <ear;;;;
Deadli%ts 5x225, 5x((5, 5x (A5, 5x)(/
*eated 3able ,o's- 5-5-5-5 1eavy
1a""er 3urls 8-8-8

Week Twelve
Meet Week- 2-21-04
ench- !"1 -e#$y
S%u#t- &12- e#$y' high on &!4' w#$ e#$y though
(e#)$- &2!- e#$y' *lenty le+t

Week Thirteen

Day 1- light day
Bench Press- )x8 up to225
*eated DB Press 12-1/-1/
-ricep Push Do'ns '/cable- 12-1/-1/-1/
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- )x8
0lt# DB curls (x1/
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,5x225, (x2A5, (x2@5, (x(2/, 5x 285 ,egular <rip
Behind -he 1ead Press- 5x115,5x1(5, 5x1)5, 5x155
3lose <rips 5x2/5, 5x225,5x2)5,5x2)5

Day ) 1eavy
*.uats- 12x1(5, 8x225,5x((5, (x)//, (x))/, (x)A5, 5x)25 666$ull <ear;;;;
Deadli%ts 5x((5, (x )//, (x))/, (x
*eated 3able ,o's- 5-5-5-5 1eavy
1a""er 3urls 8-8-8

Week Fourteen

Day 1- light day
Bench Press- )x8 up to225
*eated DB Press 12-1/-1/
-ricep Push Do'ns '/cable- 12-1/-1/-1/
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- )x8
0lt# DB curls (x1/
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,5x225, (x2A5, (x(//, (x(25, 5x 2@5 ,egular <rip
Behind -he 1ead Press- 5x115,5x1(5, 5x1)5, 5x15/
3lose <rips 5x2/5, 5x225,5x2)5,5x255

Day ) 1eavy
*.uats- 12x1(5, 8x225,5x((5, (x)//, (x))/, (x)@/, 5x)25 666$ull <ear;;;;
Deadli%ts 5x((5, (x )//, 1x))/, (x )A/
*eated 3able ,o's- 5-5-5-5 1eavy
1a""er 3urls 8-8-8

Week Fi+teen

Day 1- light day
Bench Press- )x8 up to225
+ateral ,aises 12-1/-1/
-ricep Push Do'ns '/cable- 12-1/-1/
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- (x8
0lt# DB curls (x1/
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,5x225, (x2A5, 2x(//, 2x((/, 5x (1/ ,egular <rip
Behind -he 1ead Press- 5x115,5x1(5, 5x1)5, 5x155
3lose <rips 5x2/5, 5x225,5x2)5,5x255

Day ) 1eavy
*.uats- 12x1(5, 8x225,5x((5, (x)//, 2x)5/, 2x)A5, 2x 5//, 5x))5 666$ull <ear;;;;
Deadli%ts 5x((5, (x )//, 1x))/, 2x )8/
*eated 3able ,o's- 5-5-5-5 1eavy
1a""er 3urls 8-8-8
Week Sixteen

Day 1- light day
Bench Press- )x8 up to225
+ateral ,aises 12-1/-1/
-ricep Push Do'ns '/cable- 12-1/-1/
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- (x8
0lt# DB curls (x1/
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,5x225, (x2A5, 2x(//, 2x(//, 5x 2A5 ,egular <rip
Behind -he 1ead Press- 5x115,5x125,5x1(5, 5x1)5
3lose <rips 5x2/5, 5x225,5x2)5,5x255

Day ) 1eavy
*.uats- 12x1(5, 8x225,5x((5, (x)//, 2x)5/, 1x)@/, 2x 52/, 5x)// 666$ull <ear;;;;
Deadli%ts 5x((5, (x )25, 1x)A5, 2x 5//
*eated 3able ,o's- 5-5-5-5 1eavy
1a""er 3urls 8-8-8
Week Seventeen
Day 1- light day
Bench Press- )x8 up to225
+ateral ,aises 12-1/-1/
-ricep Push Do'ns '/cable- 12-1/-1/
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- (x8
0lt# DB curls (x1/
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,5x225, (x(//, 2x(2/, 1x()5,1x(A/, 1x(@/,1x)15, 5x(5/- Dse %ull
gear
Dp ,ight ,o's or Behind -he 1ead Press- 5x 115, 5x 1(5, 5x15/
3lose <rip Bench 5x225,5 x25/, 5x2A/


Day ) 1eavy
*.uats- 1/x1(5,8x225,5x((5, (x )//,2x)5/, 1x)A5,1x515,1x5)/,)//x5 -P, 666 $ull <ear
Deadli%ts 5x(25, (x(85 , 1x)25,1x)5/, 1x5// 1x 5(/,1x4
+at Pulls- 5-5-5
1a""er 3urls- 5-5-5

Week Eighteen
Day 1- light day
Bench Press- )x8 up to225
+ateral ,aises 12-1/-1/
-ricep Push Do'ns '/cable- 12-1/-1/
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- (x8
0lt# DB curls (x1/
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,5x225, (x(//, 2x(2/, 1x()5,1x(A/, 1x(@/,1x)2/,1x4, 5x(25- Dse
%ull gear
Dp ,ight ,o's or Behind -he 1ead Press- 5x 115, 5x 1(5, 5x15/
3lose <rip Bench 5x225,5 x25/, 5x2A5


Day ) 1eavy
*.uats- 1/x1(5,8x225,5x((5, (x )//,2x)5/, 1x)A5,1x515,1x55/,)//x5 -P, 666 $ull <ear
Deadli%ts 5x(25, (x(85 , 1x)25,1x)5/, 1x)A5
+at Pulls- 5-5-5
1a""er 3urls- 5-5-5

1i <ary, don!t 'orry about last 'ee2s li%ts, it!s been a very good cycle and your loo2ing good the
this "eet# &t!s ti"e to rest %ro" here# Bo "ore deads# -his 'ee2 is "ediu"# Dse the bench shirt
and %ull gear on s.uats# Maybe even your "eet gear i% you need to get "ore ac.uainted 'ith the"#
>ou can ta2e your gear o%% %or the do'n sets o% %ives# Ce need to tal2 about openers no' because
they 'ill deter"ine 'hat the next t'o 'ee2s 'ill be# -hese heavy nu"bers are 'hat & esti"ated
"ight be your openers on bench and s.uats# Chat are your plans %or opener!s any'ay4 My
opinion 'ould be s.- )8/, 52/, and go %or bro2e on the (
rd
- 5(/-5)/# :n Bench- (8/, )1/, (
rd

)15/)2/# Deads- )8/, 52/, (
rd
- 5(/E # Chat you thin2#

Week Nineteen

Day 1- light day
Bench Press- )x8 up to225 , ,eg# <rip
+ateral ,aises 8-8-8
-ricep Push Do'ns '/cable- 1/-8-8
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- (x8
1a""er curls (x8
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x185,5x225, (x(//, (x(25, (x(5/, 5x285- Dse %ull gear
Dp ,ight ,o's 5x 115, 5x 1(5, 5x15/
3lose <rip Bench 5x225,5 x25/, 5x25/

Day ) 1eavy
*.uats- 1/x1(5,8x225,5x(25, (x )//,(x)25, (x)5/, (15x5 -P, 666 $ull <ear ;;;;;;
+at Pull do'ns- 5-5-5
1a""er 3urls- 5-5-5



,i -#ry' . ho*e you get the$e in ti/e $orry it$ 0een # cr#1y week2 Next week$ work out$
will 0e the $#/e exce*t )oing $ingle$ in$te#) o+ )ou0le$2 ./ $en)ing thi$ week #n) next with
to)#y3$ e/#il2 ,ow #re you +eeling #0out the /eet $o +#r4 5ou $houl) 0e )oing # lot o+
/ent#l *re* $tu++ #t thi$ *oint2 6 lot o+ vi$u#li1#tion #n) *r#cticing $%u#t$ #n) w#lkout$ #t
ho/e2 T#lking your $el+ through the techni%ue #$ you go2 Not to the *oint o+ +#tigue though2
7u$t rehe#r$e # +ew $ingle$ once or twice # )#y2 8et /e know th#t thi$ c#/e through2 ,#ve #
goo) week2- Ti/O
Week Twenty

Day 1- light day
Bench Press- )x8 up to225 , ,eg# <rip
+ateral ,aises 8-8-8
-ricep Push Do'ns '/cable- 1/-8-8
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- (x8
1a""er curls (x8
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x225, 5x(//, 2x(25, 2x(5/, 2x(85, 5x2A5- Dse %ull gear
Dp ,ight ,o's 5x 115, 5x 1(5, 5x15/
3lose <rip Bench 5x225,5 x25/, 5x25/

Day ) 1eavy
*.uats- 1/x1(5,8x225,5x(25, (x )//,2x)25, 2x)5/, 2x)@/, (85x5 666 $ull <ear ;;;;;;
+at Pull do'ns- 5-5-5
1a""er 3urls- 5-5-5

Week Twenty One

Day 1- light day
Bench Press- )x8 up to225 , ,eg# <rip
+ateral ,aises 8-8-8
-ricep Push Do'ns '/cable- 1/-8-8
Day 2 +ight Day
*.uats- 5x8 up to 285
+at Pull Do'ns $ront- (x8
1a""er curls (x8
Day ( 1eavy Day
Bench Press- 1/x1(5, 8x225, 5x(//, 2x(25, 2x(5/, 2x(85, 5x2A5- Dse %ull gear
Dp ,ight ,o's 5x 115, 5x 1(5, 5x15/
3lose <rip Bench 5x225,5 x25/, 5x25/

Day ) 1eavy
*.uats- 1/x1(5,8x225,5x(25, (x )//,2x)25, 2x)5/, 2x)@/, (85x5 666 $ull <ear ;;;;;;
+at Pull do'ns- 5-5-5
1a""er 3urls- 5-5-5

Week Twenty Two
Week &91904
Day 1- -uesday- light day
*.uats- 5x5 up to 285
Bench Press- 5x5 up to225 , ,egular <rip
+ateral ,aised 8-8-8#
-ricep Push Do'ns '/cable- 1/-8-8