day 1 chest abs
day 2 quads
day 3 back abs
day 4 shoulders traps
day 5 hamstrings calves
day 6 arms*
day 7 off
* although day 6 is reserved for arm training, sergio hasnt trained them specifically in more than a year.
day 1 chest+abs
incline db press 4 sets 10,8,8,5
decline db press 4 sets 10,8,8,6
flat bench db press 4 sets 10,8,8,5
cable cross 3 sets 10,10,8
pec deck flye 3 sets 10,8,8
machine fly 8 sets 10,8,7
weighted sit ups 3 sets to failure
trunk rotation 3 sets to failure
side bend 3 sets to failure
day 2 quads
squat 5 sets 10,8,7,6,5
leg press 4 sets 10,8,7,6
hack squat 3 sets 10,8,8
leg extension 4 sets 10,10,8,8
day 3 back+abs
deadlift 5 sets 10,8,8,6,5
wide grip pull up 5 sets 10,8,8,7,6
lat pulldown 5 sets 10,8,8,7,6
db row 4 sets 10,8,6,5
seated row 4 sets 10,8,8,6
hammer strength row 4 sets 10,8,8,6
straight arm pulldown 3 sets 10,10,8
hanging leg raise 3 sets to failure
trunk rotation 3 sets to failure
side bend 3 sets to failure
day 4 shoulders+traps
oh db press 4 sets 10,8,8,6
db front raise 4 sets 10,10,8,8
one-arm leaning db lateral raise 3 sets 10,8,8
seated db lateral raise 3 sets 10,10,8
reverse pec deck flye 4 sets 10,8,8,7
barbell shrug 4 sets 10,10,8,8,
db shrug 3 sets to failure
day 5 hamstrings+calves
stiff-leg deadlift 4 sets 10,8,8,7
seated leg curl 4 sets 10,10,8,8
lying leg curl 4 sets 10,10,8,8
tri-set*
donkey calf raise 3 sets to failure
seated calf raise
calf raise
weighted sit up 3 sets to failure
hanging knee raise 3 sets to failure
trunk rotation 3 sets to failure
side bend 3 sets to failure
* sergio performs each exercise to failure and moves immediately to the next exercise in the tri-set
