Every exercise is done as 2x Failure (or close to). Feel free to substitute exercises that you may feel don't fit your training style for others, as well as changing the order of the workouts to fit your needs. Remember to use a controlled tempo throughout these lifts (I use a 3/1 second tempo) as well as pushing the weight high enough to achieve failure around the 8-15 rep range. When doing these lifts, mainly focus on the squeeze and the mind-muscle connection. This will help you feel the movement that you're doing rather than just going through the motion. For any other tips, DM me on Instagram @connorgfit.
Incline Smith Press ( Drop-set last set )
Flat dumbbell press
Cable Flys ( Drop-set last set )
Straight bar pushdowns
Cross body cable extensions
Rear delt fly
Lat raises
Traditional Lat Pulldowns
Barbell / Dumbbell / Cable Rows
Cable Lat Pullovers
Dumbbell / Barbell / Cable Bicep Curls
Preacher / Cable Hammer Curls
Walking lunges
Goblet / Traditional Barbell Squats
Barbell / Machine Hip Thrust
Quad Extensions