What up Steem! How we doin'?!
This is a chest and back workout I would have a healthy and already relatively active client perform as 1 of their 3 lifting days. I would not recommend that you perform a program like this if you are on a 5-day lifting split.
I would absolutely not recommend this for anybody within the sedentary population (someone who is not physically active whatsoever or has not been for over 6 months), or with current or recent injuries (within 6 months).
This is a relatively advanced program. Also, you'll need to know how to deadlift properly. If you cannot deadlift properly, please start light and watch a few tutorials first, this really will help you out in the long run. Also, you can of course ask me for tips too :)
Each set is described as "x(#)" so if it says "bench press - x10 x10 x8" for example, it simply means set 1 is 10 reps, set 2 is 10 reps, and set 3 is 8 reps. Also note, when reps decrease, the weight is meant to be increased.
"S.S." means superset, as in, to be performed immediately after the above exercise. "S.S.1." and so on would indicate which set the the prescribed exercise is to be performed after. "S.S.1" would be performed immediately after set 1.
If there are any questions please do not hesitate to ask! Hope you enjoy/hope it kicks your ass!
CHEST
Incline Bench Press (Preferably w/Dumbbells) - x12 x10 x8
s.s. Pullups x8 (If you can't perform a pullup, use lat pulldown machine, 12 reps)
BACK
Deadlift - x10 x8 x8
s.s.1. Close Grip Pushup x15
s.s.2. Wide Grip Pushup x15
s.s.3. Pushup x15
HAMSTRINGS
Romanian Deadlift - x10 x10 x10
s.s. Barbell Shrug x15
Single Leg Balance Ball Leg Curl - x10
Any Leg Curl Machine - x10 x10
Bi's & Tri's (Perform as circuit 2x)
EZ Bar Curl x20
Standing Overhead Tricep Extention(w/EZ Bar) x20
EZ Bar Reverse Grip Curl x20
Standing Overhead Tricep Extention(w/EZ Bar) x20
CORE
Crunch x50
Side Crunch x30ea (Each)
Superman x20
Russian Twist x30ea
Crunch w/Legs Straight Up In Air x50
Superman Hold 45sec
That's it! NOW STRETCH!