M
Mandingo
Guest
Its originally from the OVT program but I revised it to something I thought I'd feel more comfortable with.
Day 1: Chest and Back
A1. Bench press 5x5 201 no brk
A2. Decline dumbbell flies 5x5 602 2 min brk
B1. Incline bench press 5x5 201 no brk
B2. Cable Crossovers 5x5 602 2 min brk
C1. Lat pulldown 5x5 201 no brk
C2. Rear delt lat raise (bent lateral) 5x5 602 2 min brk
D1. Bent barbell row 5x5 201 no brk
D2. Seated cable/machine row 5x5 602 2 min brk
Day 2: Legs and Abs
A1. Barbell squat 5x5 201 no brk
A2. Calf Raises 5x5 602 2 min brk
B1. Lunges 5x5 201 no brk
B2. Leg curl 5x5 602 2 min brk
C1. Deadlift 5x5 201 no brk
C2. Cable kickback 5x5 602 2 min brk
D1 Barbell ab rollout 5x5 201 no brk
D2 Cable crunch 5x5 602 2 min brk
Day 4: Biceps and Triceps
A1. Barbell curl 5x5 201 no brk
A2. Dumbbell curl 5x5 602 2 min brk
B1. Preacher curl 5x5 201 no brk
B2. Hammer curl 5x5 602 2 min brk
C1. Dips 5x5 201 no brk
C2. Decline skull crushers 5x5 602 2 min brk
D1. Lying triceps extension 5x5 201 no brk
D2. Cable pressdown 5x5 602 2 min
Day 6: Anterior/Medial Deltoid and Posterior Deltoid
A1. Military press 5x5 201 no brk
A2. Incline lateral raise 5x5 602 2 min
B1. Alt.dumbbell shoulder press /sit 5x5 201 no brk
B2. Cable front raise 5x5 602 2 min
C1. Seated cable row to neck 5x5 201 no brk
C2. Incline rear delt raise 5x5 602 2 min
Day 1: Chest and Back
A1. Bench press 5x5 201 no brk
A2. Decline dumbbell flies 5x5 602 2 min brk
B1. Incline bench press 5x5 201 no brk
B2. Cable Crossovers 5x5 602 2 min brk
C1. Lat pulldown 5x5 201 no brk
C2. Rear delt lat raise (bent lateral) 5x5 602 2 min brk
D1. Bent barbell row 5x5 201 no brk
D2. Seated cable/machine row 5x5 602 2 min brk
Day 2: Legs and Abs
A1. Barbell squat 5x5 201 no brk
A2. Calf Raises 5x5 602 2 min brk
B1. Lunges 5x5 201 no brk
B2. Leg curl 5x5 602 2 min brk
C1. Deadlift 5x5 201 no brk
C2. Cable kickback 5x5 602 2 min brk
D1 Barbell ab rollout 5x5 201 no brk
D2 Cable crunch 5x5 602 2 min brk
Day 4: Biceps and Triceps
A1. Barbell curl 5x5 201 no brk
A2. Dumbbell curl 5x5 602 2 min brk
B1. Preacher curl 5x5 201 no brk
B2. Hammer curl 5x5 602 2 min brk
C1. Dips 5x5 201 no brk
C2. Decline skull crushers 5x5 602 2 min brk
D1. Lying triceps extension 5x5 201 no brk
D2. Cable pressdown 5x5 602 2 min
Day 6: Anterior/Medial Deltoid and Posterior Deltoid
A1. Military press 5x5 201 no brk
A2. Incline lateral raise 5x5 602 2 min
B1. Alt.dumbbell shoulder press /sit 5x5 201 no brk
B2. Cable front raise 5x5 602 2 min
C1. Seated cable row to neck 5x5 201 no brk
C2. Incline rear delt raise 5x5 602 2 min