Trust ProSource to fill all your supplement needs! Orders placed before 3pm EST ship same day. Want to speak to a customer representative? Our phones are open M-F 9-5. Click here for more information.
|
![]() |
Follow us on
![]() ![]() for a chance to win this product! |
Day 1: Thighs & Calves
|
||||
Bodypart
|
Type
|
Exercise
|
Sets
|
Reps
|
Thighs | Mass | Sumo Squat (feet wide) | 5 | 15, 12, 10, 8, 6 |
Mass | Leg Press | 4 | 15, 12, 10, 8 | |
Mass | Romanian Deadlift | 4 | 15, 12, 10, 8 | |
Lean | Hack Squat | 3 | 12, 12, 12 | |
Lean | Leg Extension | 3 | 15, 15, 15 | |
Lean | Seated Leg Curl | 3 | 15, 15, 15 | |
Calves | Mass | Leg Press Calf Raise | 5 | 20, 15, 12, 10, 10 |
Lean | Seated Calf Raise | 4 | 25, 25, 20, 20 | |
Interval | Treadmill Sprints | 12 | 1 min. sprint/ 2 min. steady pace |
|
Day 2: Back & Shoulders
|
||||
Bodypart
|
Type
|
Exercise
|
Sets
|
Reps
|
Back | Mass | T-Bar Row | 5 | 15, 12, 10, 8, 6 |
Mass | Deadlift | 4 | 12, 10, 8, 6 | |
Mass | Pulldown to Front | 4 | 12, 10, 8, 6 | |
Lean | Pull-Up | 3 | To failure | |
Lean | Seated Row | 3 | 15, 15, 15 | |
Shoulders | Mass | Dumbbell Upright Row | 5 | 15, 12, 10, 8, 6 |
Mass | Seated Arnold Press | 5 | 15, 12, 10, 8, 6 | |
Lean | Cable Lateral Raise | 4 | 15, 15, 12, 12 | |
Lean | Reverse Pec-Deck Flye | 3 | 15, 15, 15 | |
Lean | Standing Barbell Press | 3 | 12, 12, 12 | |
Cardio | Steady-State | Elliptical or Bike | -- | 30-40 min. |
Day 3: Rest
|
||||
Day 3: Chest, Traps & Core
|
||||
Bodypart
|
Type
|
Exercise
|
Sets
|
Reps
|
Chest | Mass | Incline Barbell Press | 5 | 15, 12, 10, 8, 6 |
Mass | Flat-Bench Dumbbell Press | 4 | 12, 10, 8, 6 | |
Mass | Decline Barbell Press | 4 | 12, 10, 8, 6 | |
Lean | Cable Crossover | 3 | 15, 15, 15 | |
Lean | Dip (lean forward) | 3 | To failure | |
Forearms | Mass | Behind-the-Back Wrist Curl | 4 | 20, 15, 12, 10 |
Lean | Reverse Dumbbell Curl | 2 | To failure | |
Core | Lean | Back Extension | 3 | To failure |
Lean | Hanging Leg Raise | 3 | To failure | |
Lean | Decline Twisting Crunch | 3 | To failure | |
Cardio | Interval | Treadmill or Bike | 15 | 30-sec. sprint/ 1-min. steady pace |
Day 5: Traps, Triceps & Biceps
|
||||
Bodypart
|
Type
|
Exercise
|
Sets
|
Reps
|
Traps | Mass | Barbell Shrug | 4 | 15, 12, 10 |
Lean | Incline Dumbbell Shrug | 3 | 15, 15, 15 | |
Triceps | Mass | Decline French Press | 4 | 15, 12, 10, 8 |
Mass | 2-Hand Overhead | |||
Dumbbell Extension | 4 | 12, 10, 8, 6 | ||
Lean | Cable Rope Pressdown | 3 | 15, 15, 12 | |
Lean | Close-Grip Push-Up | 2 | To failure | |
Biceps | Mass | Standing EZ-Bar Curl | 4 | 15, 12, 10, 8 |
Mass | Spider Preacher-Bench Curl | 4 | 12, 10, 8, 6 | |
Lean | Incline Dumbbell Curl | 3 | 15, 15, 12 | |
Lean | Concentration Curl | 3 | 15, 15, 12 | |
Day 6: Rest/45-Minute Cardio Session of Your Choice
|
||||
Day 7: Repeat Day 1 (and Continue Pattern from There)
|
||||