Day 01
Monday
TIME FRAME TRAINING WARMUP PUMP: 1-2 SETS
Band Pushdowns (side to side): 2 minutes max reps Band Face Curls: 2 minutes max reps Dumbbell Laterals Raises: 2 minutes max reps
3-5 SETS
5 Angled Band Skullcrushers 15 reps each
Neck Chin Nose Forehead Bench
Superset with:
5 Angle Regular Bicep Curls 15 reps each
Close Curls Regular Curls Elbows-out Curls Hammer Curls Close Hammer Curls Elbows Out
SHOULDER BURNER: 3 SETS
Military Press: 20 reps Front Raises: 20 reps Arrows: 20 reps
Day 02
Tuesday
TIME FRAME TRAINING WARMUP PUMP: 1-2 SETS
Overhead Band Pushdowns: 2 minutes max reps Band Hammer Curls: 2 minutes max reps Dumbbell Arnold Press: 2 minutes max reps
3-5 SETS
BAND/DB DROP SETS 20/30 PUMP-SETS
Dumbbell Curls /Band Face Curls Dumbbell Skulls /Banded Skulls
3 SETS
Rep Progression: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps
Military Press Neutral Press
ISOMETRIC FINISHER: 3 SETS
Band Pushdowns: 20 reps & 30 second hold Close Dumbbell Curls: 20 reps & 30 second face curl holds
Day 03
Wednesday
DOUBLE DESCENDING LADDER: 20-1
Band Pushdowns Overhead Presses Bicep Curls Banded Bicep Face Curls
*20-20-20-20, 19-19-19-18, etc.
3-5 SETS
Face Down Press: 10-20 reps Band Face Pulls: 20 reps Arrows: 20 reps
TIME FRAME TRAINING: 2 SETS
3 Minutes Max Reps
Elbows-out Neck Press Crossbody Hammer Curls
2 SETS
Concentration Curl Rep Progression 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps
Hammer & Regular
Day 04
Thursday
BAND GVT
Tri-set 20 reps of both exercises, then 10 seconds rest 10 sets
Band Pushdowns: 20 reps Band Face Curls: 20 reps Facepulls: 20 reps
REP PROGRESSION: 3-5 SETS
3-Way Rep Progression 1-1-1 2-2-2 3-3-3 to 5/6 reps
Rollbacks Elbow-Out Press Close Grip 3/4 pump
DOUBLE REP LADDER SPLIT REPS
Biceps & Shoulder Reps Ladder: 20-1
Laterals & Frontals Hammer Double - Cross Body Single
Day 05
Friday
TIME FRAME TRAINING WARMUP PUMP: 2 SETS
Overhead Band Pushdowns: 2 minutes max reps Band Hammer Curls: 2 minutes max reps Dumbbell Arnold Press: 2 minutes max reps
3-5 SETS
Band/Dumbbell Drop Sets 20/30 Pump-sets
Face Down Press / Band Face Pulls Hammer Curls / Banded Hammer Curls
3 SETS
Rep Progression: 1-1, 2-2, 3-3, 4-4, 5-5, 6-6 reps
Seated Curls Arnold Press
BAND GVT
Superset 20 reps of both exercises, then 10 seconds rest 10 sets
Overhead Band Press from Bottom Stiff Arm Pulldowns
Day 06
Saturday
1000 REP BAND ARMS
Band Pushdowns: 100 reps
Band Face Curls: 100 reps
Band Face Pulls: 100 reps
Band Overhead Presses (top anchor): 100 reps
Band Upright Rows: 100 reps
Band Hammer Curls: 100 reps
Band Overhead Press (bottom anchor): 100 reps
Band Military Press: 100 reps
Band Skulls: 100 reps
Band Elbow Out Press: 100 reps
Day 07
Sunday
ALL TIME FRAME TRAINING
3 SETS (18 MINUTES)
Band Pushdowns (side to side): 2 minutes max reps Band Face Curls: 2 minutes max reps Dumbbell Lateral Raises: 2 minutes max reps
3 SETS (18 MINUTES)
Overhead Band Pushdowns: 2 minutes max reps Band Hammer Curls: 2 minutes max reps Dumbbell Arnold Press: 2 minutes max reps
3 SETS (12 MINUTES)
Elbow-out Neck Press: 2 minutes Cross Body Hammer Curls: 2minutes