Brad's Weight Lifting Program"

WEEKS 1- 4

Monday (Shoulders conjugate/Traps heavy)

Seated dumbbell press
4 x 6-8 reps

Upright rowing
3 x 10-12 reps

Seated incline lateral raise
3 x 10-12 reps

Arnold press
3 x 8-10 reps

Lateral raise
1 x 100 reps (take pauses if needed)

Barbell power shrugs
5 x 5 reps

Tuesday (Quads/Hams/Biceps/Triceps)

Back squat
1 x 15 reps, 1 x 12 reps, 1 x 8 reps , 1 x 20

Romanian deadlift
1 x 12 reps, 1 x 10 reps, 1 x 8 reps, 1 x 15 reps

Barbell curl
3 x 6-8 reps

Close-grip decline press
3 x 6-8 reps

Preacher curl
3 x 10-12 reps

Decline dumbbell triceps extension
3 x 10-12 reps

Hammer curl3 x 12-15 reps

Cable triceps extension
3 x 12-15 reps

Thursday (Traps conjugate/Shoulders heavy)

Barbell shrugs
4 x 6-8 reps

Haney shrugs (behind the back shrugs in the Smith machine)
3 x 10-12 reps

Upright rowing
3 x 10-12 reps

Standing calf machine shrugs
3 x 8-10 reps

Rear delt machine
1 x 100 reps

E. Military press
5 x 5

Saturday (Chest/Back)

Incline bench press
3 x 6-8 reps

Bent over barbell rowing
3 x 6-8 reps

Flat dumbbell bench press
3 x 10-12 reps

Lat pulldown
3 x 10-12 reps

Decline bench press
3 x 12-15 reps

Seated rowing
3 x 12-15 reps
* NOTE: Abdominal work is performed after every workout. Alternate between
these two:

ABS WORKOUT 1

Kneeling cable crunch
3 x 12-15 reps

Machine crunch (use a 505 tempo)
3 x 6-8 reps

Swiss ball crunch
3 x max

ABS WORKOUT 2

Eagle sit-up
3 x max

Roman chair Russian twist
3 x 12-15 reps

High pulley woodchop
3 x 12-15 reps per side

WEEKS 5-8

Monday (Upper chest conjugate/Biceps heavy)

Incline bench press
4 x 6-8 reps

Low-incline dumbbell press (stop short of lockout)
3 x 10-12 reps

Incline cable flies
3 x 10-12 reps

Low-pulley crossover
3 x 8-10 reps

Bench press
1 x 100 reps (take pauses if needed)

Barbell curl5 x 5 reps

Tuesday (Quads/Hams)

Back squat
1 x 15 reps, 1 x 12 reps, 1 x 8 reps, 1 x 20 reps

Romanian deadlift
1 x 12 reps, 1 x 10 reps, 1 x 8 reps, 1 x 15 reps

Leg press
3 x 10-12 reps

Gironda leg curl (leg curl with an elevated torso, as in a push-up
position)
3 x 10-12 reps

Leg curl
1 x 100 reps

Thursday (Biceps conjugate/Upper chest heavy)

Barbell curl
4 x 6-8 reps

Reverse preacher curl
3 x 10-12 reps

Hammer curl
3 x 10-12 reps

Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1
arm)
3 x 5-6 reps per side

Preacher curl
1 x 100 reps

High incline dumbbell press
5 x 5

Saturday (Back/Triceps)

Barbell rowing
3 x 6-8 reps

Fat-man pull-ups
3 x max reps

Weighted chins
3 x 6-8 reps

Lat pulldown
3 x 10-12 reps

Decline EZ-bar triceps extension
5 x 6-8 reps

Rope triceps extension
5 x 12-15 reps

* NOTE: Abs work is still performed after every workout in an alternate
fashion.

WEEKS 9-12

Monday (quadriceps/hamstrings)

Back squat
1 x 10 reps, 1 x 8 reps, 1 x 6 reps, 1 x 8, 1 x 10
B1. Leg press
3 x 10-12 reps
B2. Leg extension
3 x 10-12 reps
C. Romanian deadlift
1 x 10 reps, 1 x 8 reps, 1 x 6 reps, 1 x 8 reps, 1 x 10 reps

Tuesday (Shoulders/Back)

Upright rowing
1 x 10 reps, 1 x 8 reps, 1 x 6 reps, 1 x 8 reps, 1 x 10 reps

Seated incline dumbbell lateral raise
4 x 12-15 reps

Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm

Barbell rowing
1 x 10 reps, 1 x 8 reps, 1 x 6 reps, 1 x 8 reps, 1 x 10 reps

Lat pulldown
1 x 10 reps, 1 x 8 reps, 1 x 6 reps, 1 x 8 reps, 1 x 10 reps

Haney shrugs
3 x 12-15 reps

Thursday (Biceps/Triceps)

Preacher curl
4 x 8-10 reps

Alternate dumbbell curl
4 x 10-12 reps per arm

Reverse barbell curl
4 x 12-15 reps

Close-grip bench press
4 x 8-10 reps

Lying barbell triceps extension
4 x 10-12 reps

Rope triceps extension
4 x 12-15 reps

Saturday (Chest/Shoulders)

Decline dumbbell press
3 x 8-10 reps

Dips
3 x max reps

Cable crossover
3 x 12-15 reps

Seated dumbbell press
4 x 8-10 reps

Standing lateral raise
4 x 10-12 reps

Front dumbbell raise
4 x 12-15 reps

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises