This is your home page, here you will find your current exercise program, you nutrition plan, links to pages that will be useful for you.

Click on the exercise to be taken to the exercise description.

We are going to do a 3 day split.  Workout at least 3 days per week, if you do more on any given week just continue on the day 1, day 2, day 3 schedule.

• Lat Pulldown
  • 4 working sets
    • Heavy Weight
• High Rows
  • 4 working sets
    • Heavy Weight
• Seated Cable Row
  • 4 working sets
    • Heavy Weight
• Hammer Strength One Arm Row
  • 3 working sets
    • Heavy Weight
• Cable Deadlifts
  • 2 working sets
    • Medium/heavy weight
• Standing Dumbbell Curls
  • 2 working sets
    • Heavy weight
• Incline Dumbbell Curls
  • 2 working sets
    • Medium weight

• Cable Flys
  • 3 warm-up sets
    • light-medium weight
• Incline Dumbbell Press
  • 1 warm-up & 3 working sets
    • Heavy
• Flat Dumbbell Press
  • 3 Working Sets
    • Heavy
• Standing Cable Press
  • 3 working sets
    • Heavy weight
• Dips / Weighted Dips / Assisted Dips
  • 3 working sets
    • to failure
• Close Grip Tricep Press
  • 3 sets of 12 reps
    • Heavy weight
• Tricep Rope Pushdown
  • 3 sets of 12 reps
    • Heavy weight

• Next exercise you will be supersetting the two.  Do a set of behind the neck shoulder press with the weighted bars, then when you finish immediately grab dumbbells for lateral raises.  Then rest after the lateral raises.  Do 3 sets of the superset.

  • Behind the Neck Standing Shoulder Press
    • Start with just the bar and go up to 25 lbs on each side
  • Lateral Raises
    • Start with 15 LB dumbbells