Day 14

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

  

C. Superset

Four sets of,

28 method curls (7 Regular, 7 Slow, 7 Top Half, 7 Bottom Half)

Push-Down x 20

  

D. Giant Set

Three sets of,

Preacher Curl x 12 close, 12 wide 

Bench Dip x 20 

Hammer Curl x 12 

Day 4 (Squat Every Day) Arms Emphasis

A. Warm-Up

3 min bike

100 walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

  

C. Superset

Four sets of,

28 method curls (7 Regular, 7 Slow, 7 Top Half, 7 Bottom Half)

Push-Down x 20

  

D. Giant Set

Three sets of,

Preacher Curl x 12 close, 12 wide 

Bench Dip x 20 

Reverse Curl x 12 

Day 128

A. Max Effort

Bench Press (1RM)

B. Accessory Work

DB Bench Press 2 x MAX

C. Superset

4 sets of,

Seated Row x 12
rest 30s
BPA x 15
rest 60s

D. Vanity Work

Three sets of,

Preacher Curl x 8
rest 30s
Bulgarian Split Squat 1 1/2 reps x 12 (Each leg)
rest 60s

Day 91

A. Max Effort Movement

Strict Chin up (3 x MAX reps)

B. Horizontal Push/Pull Superset

DB Single Arm Bench Press (4 x 12-15)

Rest 30s

Underhand Grip Seated Row (4 x 12)

Rest 30s

C. Accessory Work

Incline DB Squeeze Press (3 x 10)

Rest 30s

Decline DB Pull Over (3 x 10)

Rest 30s

D. Vanity Work

Close Grip Preacher Curls (3 x 8-12)