The Contrast

The Contrast
Lift Big, Sing Big, Look Great Doing It.

Tuesday, September 27, 2016

Legs

Heavy Squats
335lbs



Squats
90% 295lbs 5x1

Heavy Sumo Deads
425lbs

Stiff Leg Deadlifts
4x8-12

Leg Press
5x8-12

Split Squats
4x8-12

Leg Curls
4x8-12

Calf Raise
4x12-15

Monday, September 26, 2016

Pull

Chin/Pull Ups
10x8

Lat Pulldown
5x8-12

Hammer High Pull
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Push

Overhead Press
150lbs

Overhead
55% 80lbs 5x12

Incline Bench ss with/
Incline Flys
5x8-12

Arnold Press
5x8-12

Push Up Variations
5x8-12

3 Tricep Variations
4x8-`1

Saturday, September 24, 2016

Legs

Heavy Deadlift
455lbs

Deadlift
90% 410lbs 5x1-2

Heavy Front Squat
270lbs PR

Leg Press
5x8-12

Lunges
3x8-12

Split Lunges
3x8-12

Leg Ext.
Leg Curl
Calf Raise
3x12-15

Pull

Rack Pulls
505lbs

Barbell Rows
4x8-12

Low Hammer Pulls
4x8-12

Low Cable Pulls
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Wednesday, September 21, 2016

Push

Bench
235lbs

Bench
55% 135lbs 5x12

Incline Bench
5x8-12

Seated Hammer Shoulder Press
5x8-12

Dips ss with/
Upper Chest Flys
4x8-12

Tricep Work
3 Lifts
4x8-12

Tuesday, September 20, 2016

Legs

Squats
315lbs

Squats
235 5x6

Heavy Sumo Deads (415lbs)



Stiff Leg Deads
4x8-12

Leg Press
4x8-12

Split Squats
4x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15

Sunday, September 18, 2016

Pull

Chin Ups
95lbs

Chin Ups
BW +5lbs 5x8-12

Lat Pulldowns
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Saturday, September 17, 2016

Push

Overhead Press
145lbs

Overhead 
65% 5x8

Incline Bench ss with/
Incline Chest Flys 
5x8-12

Arnold Press
40-50lbs 4x8-12

Push Up Variations
5x8-12

3 Tricep Variations
4x8-12

Thursday, September 15, 2016

Legs

Heavy Deads
455lbs (sore lower back)

Deads
365lbs 3x5

Heavy Front Squats
235lbs

Leg Press
5x8-12

Lunges
3x8-12

Split Lunges
3x8-12

Leg Ext
Leg Curls
Calf Raises
3x12-15

Wednesday, September 14, 2016

Pull

Block Pulls
1 Heavy Set (500lbs)



Barbell Rows
4x8-12

Low Hammer Pulls
4x8-12

Low Cable Pulls
4x8-12

Lat Pullovers
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Push

Heavy Bench
235lbs



Bench press
65% 175lbs 1x8, 165lbs 3x8, 1xAMRAP

Incline Bench
5x8-12

Seated Shoulder Press
5x8-12

Weighted Dips ss with
Upper Chest flys
4x8-12

Tricep Work
3 Lifts
4x8-12

Monday, September 12, 2016

Legs

Heavy Squat
335lbs



Squat
80% 265lbs 5x4

Heavy Sumo Dead

Stiff Leg Deads
4x8-12

Leg Press
4x8-12

Split Squat
4x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15

Saturday, September 10, 2016

Pull

Weighted Chin Ups
1 Heavy Set 90lbs (2 45's)



BW 5x8-12

Lat Pulldown (Varying Grips)
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
3x8-12

Rear Delt Flys
3x8-12

Seated Incline
Standing Bicep
Upright Bicep Face Curls
4x8-12

Friday, September 9, 2016

Push

Heavy Overhead Press
155lbs



Overhead Press
75% 5x5 115lbs

Incline Barbell Bench ss with/
Upper Chest Flys
5x8-12

Arnold Press
30-45lbs 4x8-12

Push Up Variations 
5x8-12

Behind the head Skull Crushers
Nose crushers
Tricep Extensions
4x8-12

Thursday, September 8, 2016

Lower

Heavy Deads
470lbs



Deads
385lbs 5x3

Heavy Front Squat
260lbs

Hack Squat
5x8-12

Lunges
3x8-12

Split Squats
3x8-12

Leg Ext
Leg Curls
Calf Raise

Tuesday, September 6, 2016

Upper

Bench (240lbs)



75% Bench 
185lbs 5x5

Chin Ups
55lbs 1xAMRAP, BW 4x8-12

Incline Bench ss with/
Incline Chest Flys
5x8-12

Bicep/Tricep Supersets

Shoulder Supersets

Monday, September 5, 2016

Lower

Heavy Squat
315lbs



Barbell Lunges
45-155lbs 5x8-12

Stiff Leg Deadlift
145-245lbs 5x8-12

Leg Press
4x8-12

Leg Ext
Leg Curls
Calf Raise
3x12-15

DeadMill Sprints
5x30 secs

Friday, September 2, 2016

Upper

Heavy Overhead Press
145lbs

115lbs 80% 10x3



Pull Ups
50lbs 1xAMRAP, 4x8-12

Incline Bench Press
145lbs 5x6

Hammer Rows
5x8-12

Chest Fly Supersets
3x8-12

Shoulder/Tricep/Bicep Supersets

Lower

Heavy Deads
465lbs (Approx)



Deads
405lbs 5x2

Front Squat
225lbs 5x2

Leg Press
5x8-12

Lunges
3x8-12

Split Lunges
3x8-12

Leg Ext
Leg Curls
Calf Raise
3x12-15