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Selected: Experienced, Maximise, 4 days

Program:   2 x 2 Day Split
Day 1 and 3: Thighs, (Calves), Back, Biceps
Day 2 and 4: Chest, Shoulders, Triceps, (Forearms), Abs

Day 1 of 4: Hard Thighs, Light Back, Hard Biceps

No. Exercise Detail
1 Squat 3 Pyramid sets of 6 -10 Near Failure reps
2 Lying Leg Curl 3 Straight sets of 10 - 12 Near Failure reps
3 Leg Extension 3 Straight sets of 10 - 12 Near Failure reps
4 Abduction Machine 3 Straight sets of 10 Near Failure reps
5 Dumbbell Bent Over Row 3 Pyramid sets of 10 Comfortable reps
6 Dumbbell Curl 3 Pyramid sets of 10 - 12 To Failure reps
7 Preacher Curl then EZ Bar Curl 3 Pre-exhaust sets of 10 To Failure reps

Day 2 of 4: Light Chest, Hard Shoulders, Light Triceps, Forearms, Hard Abs

No. Exercise Detail
1 Bench Press 3 Pyramid sets of 10 Near Failure reps
2 Behind Neck Press 3 Pyramid sets of 6 -10 Forced reps
3 Dumbbell Lateral Raise then Dumbbell Shoulder Press 3 Pre-exhaust sets of 10 To Failure reps
4 Dumbbell Rear Lateral Raise 3 Straight sets of 10 - 12 To Failure reps
5 Cable Pushdown 3 Pyramid sets of 10 - 12 To Failure reps
6 Reverse Curl 3 Pyramid sets of 10 - 15 To Failure reps
7 Crunch then Leg Raise 3 Pre-exhaust sets of 10 - 20 To Failure reps
8 Twisting Crunch 3 Straight sets of 15 - 30 To Failure reps
9 Side Bend 3 Straight sets of 10 - 15 Comfortable reps

Day 3 of 4: Light Thighs, Calves, Hard Back, Light Biceps

No. Exercise Detail
1 45 Degree Leg Press 3 Pyramid sets of 10 Comfortable reps
2 Standing Calf Raise 3 Straight sets of 10 - 15 Near Failure reps
3 Bent Over Row 3 Pyramid sets of 6 -10 To Failure reps
4 Chins 3 Straight sets of 8 - 12 Near Failure reps
5 Back Extension 3 Straight sets of 10 - 12 Comfortable reps
6 Dumbbell Curl 3 Pyramid sets of 10 - 12 To Failure reps

Day 4 of 4: Hard Chest, Light Shoulders, Hard Triceps, Light Abs

No. Exercise Detail
1 Bench Press 3 Pyramid sets of 6 -10 Forced reps
2 Incline Bench Press 3 Pyramid sets of 10 Near Failure reps
3 Dumbbell Fly then Dumbbell Bench Press 3 Pre-exhaust sets of 10 To Failure reps
4 Dumbbell Shoulder Press 3 Pyramid sets of 10 Near Failure reps
5 Cable Pushdown 3 Pyramid sets of 6 -10 Forced reps
6 French Press then Close Grip Bench Press 3 Pre-exhaust sets of 10 To Failure reps
7 Crunch 3 Straight sets of 15 - 30 To Failure reps

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