Training Phase: Quads Specialisation Shoulders and Arm Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Machine reverse fly 5 10 30X1 60 B1 Smith machine millatary press 4 8 60X0 45 B2 Db bent over laterals 4 12 6011 45 C1 Side laterals 5 10 3011 60 Last 4 sets are dropsets D1 One arm tricep extension 4 12 3012 45 Contract hard D2 One arm high cable curl 4 12 3012 45 Contract hard Weight 1 Weight 2 Weight 3 Weight 4 Legs Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 One leg seated leg curl 5 10 30X1 0 One extra set A2 One leg step ups 4 15 2010 60 B1 Hack squat - 3 drops each 4 12 4010 60 All out!! C1 Deficit Deadlifts 4 15 4010 75 Really squeeze glute D1 Lying leg curl 6 6 4012 30 Strict tempo eight 2 Weight 3 Weight 4 Back and Calves Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Wide grip pull ups 6 6 30X0 0 A2 Narrow grip pull ups 6 10 60X0 60 B1 One arm cable row 4 12 3012 45 B2 Cable pullover 4 12 3011 45 C1 Barbell rows 6 10 40X0 60 D1 Standing calf raise 2+ lots 2010 90 10reps, 10sec rest up to heaviet weight then do 4 drop eight 2 Weight 3 Weight 4 Arms Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Alternating db curl 4 12 3011 45 A2 Flat bench tricep extensions 4 12 3111 45 B1 Bicep pullups 5 6 60X1 60 B2 Db close grip press 5 6 41X0 60 C1 Machine curl 4 10 3010 45 C2 Machine tricep extension 4 12 3110 45 D1 Low cable curl 3 12 3010 45 D2 Overhead tricep extension 3 15 3110 45 eight 2 Weight 3 Weight 4 Chest and Abs Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Flat db press 4 10 50X0 45 A1 Ab crunch with feet on bench 4 20 45 B1 Incline barbell press 4 12 31X0 45 B2 Crunch on ball 4 20 45 C1 Machine press 4 10 4010 45 C2 Leg raise 4 15 45 D1 Machine fly 3 12 5012 45 Lock shoulders down eight 2 Weight 3 Weight 4 Quads Exercise Sets Reps Tempo Rest Notes Week 1 Week 2 A1 Lunges 4 12 2010 0 A2 Hack squat 4 12 4010 0 A3 Leg press 4 12 4010 90 B1 Sissy squat 4 12 3110 15 B2 Back Squat 4 12 3010 60 D1 Leg extensions 3 12 3013 0 D2 Bottom half squat 3 25 2010 60 eight 2 Weight 3 Weight 4 Week 3 Week 4 Week 3 Week 4 Week 3 Week 4 drop set immediately Week 3 Week 4 Week 3 Week 4 Week 3 Week 4.