Athlean-x Routine 5q6n58

CHEST 1. Barbell Bench Press - 4 sets of 12,10,8,6 reps. Horizontal chest cable or band crossover for 15 reps 2. Incline DB Bench Press - 4 sets of 12,10,8,6 reps. Low to high cable or band crossover for 15 reps 3. Weighted Dips - 4 sets of 12,10,8,6 reps High to low cable or band crossover for 15 reps 4. Weighted Pushups - 3 sets to Failure Band crossover pushup for 15 reps with band on each arm.

BICEPS

1. Cheat Curls - To Failure immediately into Barbell Drag Curl - To Failure-3 sets 2. Weighted Chins - To Failure immediately into Pulsed Contraction Chin Curls To Failure 3 sets 3. Incline Dumbbell Curls - 3 sets to failure 4. Dumbbell Curl Trifecta - 2 sets of 8 on each arm for each exercise Cross supination (Emphasizes the long head of the biceps) Cross pronation (Emphasizes the brachialis ) No Money curls (Emphasizes the short head of the biceps )

SHOULDERS 1. Warmup with Overhead Banded Press - 2 sets of 15 with 3 second holds each rep. 2. OHP or Handstand pushups - 4 sets of 12,8,6,6 reps Finish with one set of dumbbell and band overhead presses for neuromuscular re-education x 15 reps 3. Delt Stretch cable pull - 2-3 sets of 7 reps in each direction for rear, middle and front delts 4. DB Cheat Laterals - 3 sets to failure on each arm Immediately into a DB Push Press to failure on each arm 5. Cable or Banded Face Pulls - 3 sets of 15.

BACK TRAINING 1. 2. 3. 4. 5. 6.

Deadlift x 10,8 Weighted Chin x 4RM, 8RM Deadlift x 6,6 BW Wide Grip Pullups x F,F Barbell Dead Rows (12RM) - 2-3 x 8-10 Alternating 1 Arm High Cable Row OR Rocking Pulldown - 2-3 x 10-12 Hyper Y/W Combo - 2 x 14-20 (alternate Y/W each rep) Barbell/Dumbell Shrug Finisher - 1 x F

LEG WORKOUT

(Bar Hang for 30 sec between squat sets to decompress the spine) 1. Barbell squat 4 x 5RM-5RM-10RM- 25RM 2. Barbell Hip thrust 4 x 25 ,10 ,5 ,5 3. DB Bulgarian hi/Low Split Squat 2 x 10RM-12RM- finish with an explosive plyo hops Lunge extension with a band. 4. DB Goblet adducter lunge 2 x 10-12RM each leg. 5. Out Leg muscles extender

Tricep

1. Overhead Tricep Pushaway with Drag 4 x 12,10,5,5 RM OR Barbell/DB lying Tricep Extension 3 x 12, 10, 8 RM 2. Tricep Kickback 2 sets to failure. 3. Tricep Push Down 3 x 12, 10, 5 4. Close Grip DB or bench Press with underhand grip 3 x 12-10-8

Forearms 1. PRONE WRIST CURLS - 2 x 12-15RM 2. WRIST CURL LADDER - 2 x LADDER FAILURE i. REVERSE WRIST ROLLS x 1,2,3,4, etc seconds ii. REVERSE BARBELL CURLS x 1,2,3,4 etc reps 3. RADIAL / ULNAR DEVIATION - 2 x 12-15RM 4. SUPINATION / PRONATION - 2 x 12-15RM 5. CLIP GRIP COMBO - 2 x SUPERSET TO FAILURE i. CLIP SQUEEZES TO FAILURE ii. CLIP SQUEEZE WRIST ROCKS TO FAILURE 6. DEAD ARM HANG BURNOUT x 1 MINUTE