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Joe Ohrablo's Non-Linear Periodization

Day One - Legs with a quad focus. This means I do bothquadsandhamstrings, but Ido more for quads then hams.

Day Two -Chest, side and rear delts. And lowerabs. I limit how much shoulderpressing I do because I no longer wish to build my front delts, and want to emphasizemy medial and posterior deltoids.

Day Three -Backandcalves. Day Four - Off. Day Five - Legs with ahamstringfocus. I do more for hams then I do for quads. Day Six - Arms. Day Seven -Traps, side and rear delts, calves and abs. Day Eight - Off.

The week to week structure of the actual workouts change. I have been training 20 years

and it is crucial I train instinctively. However, this is how each week could look:

Power Week - 8 Day Cycle

CTF = Last set close to failure. F = Last set to failure. A = All sets close to failure, or to failure.

Day One - Power

Legs - Quad Focus

Exercise Sets Rep Goal

Squat* 5-6 5

Hack Squat 4 10 (CTF)

Leg Extension 4-5 10 (F)

Reverse Hack Squat 5 8 (CTF)

Single Leg Curl 3 10 (CTF or F)

Notes

http://www.muscleandstrength.com/exercises/quads.htmlhttp://www.muscleandstrength.com/exercises/quads.htmlhttp://www.muscleandstrength.com/exercises/hamstrings.htmlhttp://www.muscleandstrength.com/exercises/hamstrings.htmlhttp://www.muscleandstrength.com/exercises/hamstrings.htmlhttp://www.muscleandstrength.com/exercises/chest.htmlhttp://www.muscleandstrength.com/exercises/chest.htmlhttp://www.muscleandstrength.com/exercises/chest.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/back.htmlhttp://www.muscleandstrength.com/exercises/back.htmlhttp://www.muscleandstrength.com/exercises/back.htmlhttp://www.muscleandstrength.com/exercises/calf.htmlhttp://www.muscleandstrength.com/exercises/calf.htmlhttp://www.muscleandstrength.com/exercises/calf.htmlhttp://www.muscleandstrength.com/exercises/hamstrings.htmlhttp://www.muscleandstrength.com/exercises/hamstrings.htmlhttp://www.muscleandstrength.com/exercises/hamstrings.htmlhttp://www.muscleandstrength.com/exercises/traps.htmlhttp://www.muscleandstrength.com/exercises/traps.htmlhttp://www.muscleandstrength.com/exercises/traps.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/hack-squat.htmlhttp://www.muscleandstrength.com/exercises/hack-squat.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/reverse-hack-squat.htmlhttp://www.muscleandstrength.com/exercises/reverse-hack-squat.htmlhttp://www.muscleandstrength.com/exercises/single-leg-curl.htmlhttp://www.muscleandstrength.com/exercises/single-leg-curl.htmlhttp://www.muscleandstrength.com/exercises/single-leg-curl.htmlhttp://www.muscleandstrength.com/exercises/reverse-hack-squat.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/hack-squat.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/traps.htmlhttp://www.muscleandstrength.com/exercises/hamstrings.htmlhttp://www.muscleandstrength.com/exercises/calf.htmlhttp://www.muscleandstrength.com/exercises/back.htmlhttp://www.muscleandstrength.com/exercises/abs.htmlhttp://www.muscleandstrength.com/exercises/chest.htmlhttp://www.muscleandstrength.com/exercises/hamstrings.htmlhttp://www.muscleandstrength.com/exercises/quads.html

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* After many warm ups I work up to 5 or 6 sets x 5 reps with the last few sets pushed

hard.

Day Two - Power

Chest, Side Delts, Rear Delts and Abs

Exercise Sets Rep Goal

Dumbbell Bench Press* 5 5

Incline Hammer Strength Press 4 8 (F)

Incline Dumbbell Flye 3 10 (F)

Side Lateral 3 12 (A)

Rear Machine Lateral 3 12 (A)

Notes

* After a few warm up sets 5 x 5 last two sets close to or failure.

Day Three - Power

Back and Calves

Exercise Sets Rep Goal

Deadlift* 6-7 Singles

Hammer Strength

Row 4 8 (CTF or F)

Pull Up 3 Failure

http://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/hammer-strength-bench-press.htmlhttp://www.muscleandstrength.com/exercises/hammer-strength-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/machine-row.htmlhttp://www.muscleandstrength.com/exercises/machine-row.htmlhttp://www.muscleandstrength.com/exercises/machine-row.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/machine-row.htmlhttp://www.muscleandstrength.com/exercises/machine-row.htmlhttp://www.muscleandstrength.com/exercises/deadlifts.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/hammer-strength-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.html

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Leg Machine Calf

Press 6 10 (F)

Notes

* Deadlifts after many warm up sets 6 or 7 sets mostly work with singles last few sets

very tough and close to fail.

Day Five - Power

Legs - Hamstring Focus

Exercise Sets Rep Goal

Romanian Deadlift* 5-6 5

Wide StanceLunge 3 12 (F)

Seated Leg Curl 3 10 (F)

Smith Machine Squat 4 10 (CTF)

Leg Extension 4 10 (F)

Notes

* After a few warm up sets I'll do 5 or 6 sets x 5 last set x fail.

Day Six - Power

Arms

Exercise Sets Rep Goal

EZ Bar Curls 5 5 (F)

http://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttp://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttp://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/walking-barbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/walking-barbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/walking-barbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-squat.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-curl.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-squat.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/walking-barbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.htmlhttp://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttp://www.muscleandstrength.com/exercises/45-degress-calf-press.html

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Incline Dumbbell Curl 3 10 (F)

Dumbbell Hammer Curl 3 10 (F)

Close Grip Dumbbell Bench Press 5 5 (F)

Tricep Push Down 3 10 (F)

DumbbellSkull Crusher 3 15 (F)

Day Seven - Power

Traps, Side Delts, Rear Delts, Calves and Abs

Exercise Sets Rep Goal

Barbell Shrug 5 5 (F)

Side Lateral* 4 10

Dumbbell Reverse Flye On Incline Bench 4 12 (F)

Calf Press Machine 5 8 (F)

Standing Calf Raise 3 10 (A)

Rope Crunch 3 25

Lying Leg Raise(Butt off bench) 3 25

Barbell Roll Out 3 30

Notes

* Fail on last 2 sets.

http://www.muscleandstrength.com/exercises/incline-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-hammer-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-hammer-curl.htmlhttp://www.muscleandstrength.com/exercises/close-grip-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/close-grip-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/barbell-shrug.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly-on-incline-bench.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly-on-incline-bench.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/cable-crunch.htmlhttp://www.muscleandstrength.com/exercises/cable-crunch.htmlhttp://www.muscleandstrength.com/exercises/lying-bench-leg-raise.htmlhttp://www.muscleandstrength.com/exercises/lying-bench-leg-raise.htmlhttp://www.muscleandstrength.com/exercises/abdominal-barbell-rollouts.htmlhttp://www.muscleandstrength.com/exercises/abdominal-barbell-rollouts.htmlhttp://www.muscleandstrength.com/exercises/lying-bench-leg-raise.htmlhttp://www.muscleandstrength.com/exercises/cable-crunch.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly-on-incline-bench.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/barbell-shrug.htmlhttp://www.muscleandstrength.com/exercises/ez-bar-skullcrusher.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/close-grip-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/standing-hammer-curl.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-curl.html

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Intense Week - 8 Day Cycle

Please remember I change the dynamic of the intense weeks every time I come to them, so

this is one week of workouts.

CTF = Last set close to failure. F = Last set to failure. A = All sets close to failure, or to failure.

Day One - Intense

Legs - Quad Focus

Exercise Sets Rep Goal

Leg Extension* 5 15

Front Squat 5 10 (F)

Leg Press** 5 10

Smith Machine Squat*** 2-3 15-20

Good Mornings 5 10

Single Leg Curl**** 3 12-15

Notes

* Fail on last 1 to 2 drop sets x fail.

** Feet low superset with 10 reps feet high.

*** Feet directly under bar and so close feet almost touch. 2 to 3 sets x 15 to 20 reps.

**** Back and forth between legs no rest fail on all x 12 to 15.

Day Two - Intense

http://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/front-squat.htmlhttp://www.muscleandstrength.com/exercises/front-squat.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-squat.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-squat.htmlhttp://www.muscleandstrength.com/exercises/good-mornings.htmlhttp://www.muscleandstrength.com/exercises/good-mornings.htmlhttp://www.muscleandstrength.com/exercises/single-leg-curl.htmlhttp://www.muscleandstrength.com/exercises/single-leg-curl.htmlhttp://www.muscleandstrength.com/exercises/single-leg-curl.htmlhttp://www.muscleandstrength.com/exercises/good-mornings.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-squat.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/front-squat.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.html

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Chest and Shoulders (No Front Delts)

Exercise Sets Rep Goal

Incline Dumbbell Bench Press 5 10 (F)

InclineHammer Strength Press* 4 12 (F)

Low Cable Crossover 4 15 (F)

PartialSide Lateral** 5 10 (A)

Rear Machine Lateral *** 4 12 (F)

Lying Dumbbell Reverse Flyeon Incline

Bench 2 10 (A)

Side Laterals**** 1 Fail

Notes

* After last set x fail, I'll do 3 to 4 rest pause sets all to failure.

** Heavy lock arm partial laterals superset with light full range laterals 5 rounds 10 on

all and fail on all.

*** After fail 2 to 3 drop sets.

**** 1 set x fail x 10 drop x fail drop x fail.

Day Three - Intense

Bakc and Calves

Exercise Sets Rep Goal

Barbell Row 5 10 (F)

http://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/hammer-strength-bench-press.htmlhttp://www.muscleandstrength.com/exercises/hammer-strength-bench-press.htmlhttp://www.muscleandstrength.com/exercises/hammer-strength-bench-press.htmlhttp://www.muscleandstrength.com/exercises/cable-crossovers-bent-over.htmlhttp://www.muscleandstrength.com/exercises/cable-crossovers-bent-over.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/lying-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/lying-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/lying-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/cable-crossovers-bent-over.htmlhttp://www.muscleandstrength.com/exercises/hammer-strength-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.html

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Decline BenchPullover 4 10 (F)

Pull Up* 4 Failure

Cable Row(Wide Grip) ** 3 10 (F)

Close Grip Reverse Lat Pull Down*** 3 15-20

Standing Calf Raise 5 15 (F)

Leg Press Calf Raise**** 4 20 (F)

Notes

* Use different grips.

** Fail on last drop set after failure.

*** Focus on stretch and contraction not so much failure.

**** After failure hold in the stretch position like "DC" (Doggcrapp) calf stretches to

failure.

Day Five - Intense

Legs - Hamstring Focus

Exercise Sets Rep Goal

Reverse Hack Squat 6 10 (F)

Good Mornings 4 10 (F)

Single Leg Curl 4-5 10 (F)

Smith Machine Squat* 4 10 (F)

http://www.muscleandstrength.com/exercises/barbell-pullover.htmlhttp://www.muscleandstrength.com/exercises/barbell-pullover.htmlhttp://www.muscleandstrength.com/exercises/barbell-pullover.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/underhand-close-grip-lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/underhand-close-grip-lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttp://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttp://www.muscleandstrength.com/exercises/reverse-hack-squat.htmlhttp://www.muscleandstrength.com/exercises/reverse-hack-squat.htmlhttp://www.muscleandstrength.com/exercises/good-mornings.htmlhttp://www.muscleandstrength.com/exercises/good-mornings.htmlhttp://www.muscleandstrength.com/exercises/single-leg-curl.htmlhttp://www.muscleandstrength.com/exercises/single-leg-curl.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-squat.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-squat.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-squat.htmlhttp://www.muscleandstrength.com/exercises/single-leg-curl.htmlhttp://www.muscleandstrength.com/exercises/good-mornings.htmlhttp://www.muscleandstrength.com/exercises/reverse-hack-squat.htmlhttp://www.muscleandstrength.com/exercises/45-degress-calf-press.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/underhand-close-grip-lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/barbell-pullover.html

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Adductor Machine 3 Failure

Notes

* Pause at bottom, and very close to failure.

Day Six - Intense

Arms

Exercise Sets Rep Goal

Incline Bench Dumbbell Curls 5 10 (F)

One ArmDumbbell Preacher Curl* 4 10 (F)

Rope Hammer Curl** 4 20 (F)

Tricep Push Down 5 10 (F)

Smith Machine Close Grip Bench Press 5 10 (F)

Rope Tricep Press Down*** 3-4 10 (F)

Notes

* On flat side 4 sets x 10 plus partial failure on last set.

** Fail on last and 1 to 5 drops.

*** Fail on last with 3 drops.

Day Seven - Intense

Traps, Side Delts, Rear Delts, Calves and Abs

Exercise Sets Rep Goal

http://www.muscleandstrength.com/exercises/hip-adduction-machine.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/rope-cable-curl.htmlhttp://www.muscleandstrength.com/exercises/rope-cable-curl.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/rope-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/rope-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/rope-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/rope-cable-curl.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/hip-adduction-machine.html

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Dumbbell Shrug 5 15 (F)

Smith Machine

Reverse Upright

Row

5 10 (F)

Side

Lateral/Rear

LateralSuperset 5 15 (CTF)

Side Lateral* 1 Failure

Hammer

Calf/Standing

Calf

RaiseSuperset

** 5 10/25 (F)

Medicine

Ball Reverse

Crunch 4 25

DeclineCrunch 3 30

Jackknifeholding

Body Bar 4 20-30

Plank 2 Failure

Notes

* One set to fail on laterals using rest pause and goal is 30 reps. I use a weight where

I will fail x 10. I do one set like that for rear delts also. ** Standing calf raises with noweight. 10 on press and 25 standing, 5 rounds fail on all if possible.

Notes

On power weeks I rest 60 to 120 seconds between work sets and on intense weeks Irest 40 to 60 seconds.

http://www.muscleandstrength.com/exercises/dumbbell-shrugs.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-upright-row.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-upright-row.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-upright-row.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-upright-row.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/floor-crunch-legs-on-bench.htmlhttp://www.muscleandstrength.com/exercises/floor-crunch-legs-on-bench.htmlhttp://www.muscleandstrength.com/exercises/floor-crunch-legs-on-bench.htmlhttp://www.muscleandstrength.com/exercises/bench-jack-knife.htmlhttp://www.muscleandstrength.com/exercises/bench-jack-knife.htmlhttp://www.muscleandstrength.com/exercises/hover.htmlhttp://www.muscleandstrength.com/exercises/hover.htmlhttp://www.muscleandstrength.com/exercises/bench-jack-knife.htmlhttp://www.muscleandstrength.com/exercises/floor-crunch-legs-on-bench.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/swiss-ball-crunch.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-upright-row.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-upright-row.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-upright-row.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-shrugs.html

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On power weeks I always throw in one exercise in the 8 to 10 range and one 10 to 15for extra hypertrophy.

In the off-season on power weeks I will always push for more weight, pre-contest themindset is to simply work in that low rep range with a weight that I feel ok with on that

particular day.

In the off-season (and sometimes pre-contest) I will go back to hitting everything oncea week to aid with recovery.

Intermediate Muscle Building Workout

Monday - Chest, Shoulders and Triceps

Chest

Exercise Sets Reps

Dumbbell Bench Press 3 10, 10, 8 (adding weight)

Incline Dumbbell Bench Press 3 10

Chest Dip 3 MAX

Triceps

Exercise Sets Reps

Lying Tricep Extension 3 8-10

One Arm Dumbbell Extension 3 10

Tricep Extension 3 10

Shoulders

Barbell Front Raise 4 12

Dumbbell Lateral Raise 4 15, 12, 8, 8 (adding weight)

Notes

None.

Tuesday - Back and Biceps

Back

Exercise Sets Reps

http://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/lying-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/lying-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/barbell-front-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/barbell-front-raise.htmlhttp://www.muscleandstrength.com/exercises/tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/one-arm-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/lying-tricep-extension.htmlhttp://www.muscleandstrength.com/exercises/chest-dip.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-bench-press.html

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Wide Grip Pull Up 3 MAX

Lat Pull Down 3 10

Straight Arm Lat Pull Down 3 10

Machine Reverse Fly 3 10

Upright Row 3 8-10

Biceps

Exercise Sets Reps

Standing Barbell Curl 3 8-10

Preacher Curl 3 10

Incline Dumbbell Curl 3 10

Notes

None.

Wednesday - Legs

Quads, Glutes and Hamstrings

Exercise Sets Reps

Squat 4 10,10,8,8

Dumbbell Lunge 3 8 on each leg

45 Degree Leg Press 3 12

Leg Curl 3 15

Leg Extension 3 15

Calves

Exercise Sets Reps

Standing Calf Raise 5 10,8,8,8,6 (heavy)

Seated calf Raise 5 15 (light)

Notes

http://www.muscleandstrength.com/exercises/wide-grip-pull-up.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/straight-arm-lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/straight-arm-lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/machine-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/machine-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/seated-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/standing-calf-raise.htmlhttp://www.muscleandstrength.com/exercises/leg-extension.htmlhttp://www.muscleandstrength.com/exercises/leg-curl.htmlhttp://www.muscleandstrength.com/exercises/45-degree-leg-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lunge.htmlhttp://www.muscleandstrength.com/exercises/squat.htmlhttp://www.muscleandstrength.com/exercises/incline-dumbbell-curl.htmlhttp://www.muscleandstrength.com/exercises/preacher-curl.htmlhttp://www.muscleandstrength.com/exercises/standing-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/upright-row.htmlhttp://www.muscleandstrength.com/exercises/machine-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/straight-arm-lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/lat-pull-down.htmlhttp://www.muscleandstrength.com/exercises/wide-grip-pull-up.html

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None.

Thursday - Chest, Triceps and Shoulders

Chest

Exercise Sets Reps

Barbell Bench Press 4 10, 10, 8, 6

Dumbbell Flys 3 10

Cable Crossovers 3 10

Triceps

Exercise Sets Reps

Close Grip Bench Press 4 10, 10, 8, 6

Lying Dumbbell Extension 3 10

Tricep Kickback 3 10

Shoulders

Seated Dumbbell Press 4 10, 10, 8, 8

One Arm Cable Lateral

Raise 3 12

Notes

Every second week superset bench press and dumbbell flys.

Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the

movement.

Friday - Back and Biceps

Back

Exercise Sets Reps

Seated Row 4 10

Bent Over Barbell Row 3 10

Bent Over Row 3 12

http://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/cable-crossovers.htmlhttp://www.muscleandstrength.com/exercises/cable-crossovers.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/lying-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/lying-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/tricep-kickback.htmlhttp://www.muscleandstrength.com/exercises/tricep-kickback.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/one-arm-cable-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/one-arm-cable-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-row.htmlhttp://www.muscleandstrength.com/exercises/bent-over-barbell-row.htmlhttp://www.muscleandstrength.com/exercises/seated-row.htmlhttp://www.muscleandstrength.com/exercises/one-arm-cable-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/one-arm-cable-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/exercises/tricep-kickback.htmlhttp://www.muscleandstrength.com/exercises/lying-dumbbell-extension.htmlhttp://www.muscleandstrength.com/exercises/close-grip-bench-press.htmlhttp://www.muscleandstrength.com/exercises/cable-crossovers.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-flys.htmlhttp://www.muscleandstrength.com/exercises/barbell-bench-press.html

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Smith Machine Upright Row 3 8-10

Biceps

Exercise Sets Reps

Cable Curl 4 8-10

Concentration Curl 3 10

Reverse Barbell Curl 3 10

Notess

None.

WEEKEND - REST AND RECOVER

http://www.muscleandstrength.com/exercises/smith-machine-upright-row.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-upright-row.htmlhttp://www.muscleandstrength.com/exercises/cable-curl.htmlhttp://www.muscleandstrength.com/exercises/cable-curl.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/reverse-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/reverse-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/reverse-barbell-curl.htmlhttp://www.muscleandstrength.com/exercises/concentration-cur.htmlhttp://www.muscleandstrength.com/exercises/cable-curl.htmlhttp://www.muscleandstrength.com/exercises/smith-machine-upright-row.html