The Contrast

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

Monday, October 31, 2016

Push

Overhead Press
135lbs

Overhead Press
80% 110lb 5x3

Incline Bench ss with/
Upper chest Flys 
5x8-12

Scott Press
5x8-12

Push Up Variations 
5x8-12

3 Tricep Movements 
4x8-12

Legs

Deads
480lbs



80% 5x3

Heavy Front Squats

Squat Machine
5x8-12

Leg Press
5x8-12

Leg Ext
Leg Curls
Calf Raise
3x12-15

Friday, October 28, 2016

Pull

Pull Ups
25lbs 10x6

Lat Pulldowns
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Thursday, October 27, 2016

Push

Incline Bench
205lbs

Incline Bench
60% 125lbs 5x8

Incline Hammer Press
5x8-12

Shoulder Hammer
5x8-12

Dips ss with/
Upper Chest Fly
5x8-12

3 Tricep Movements
4x8-12

Tuesday, October 25, 2016

Legs

Squats
325-345lbs

Squats
80% 5x3

Heavy Sumo Deads

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Extensions
4x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15

Monday, October 24, 2016

Pull

Rack Pulls
525lbs



T Bar Rows
4x8-12

Low Hammer Pulls
4x8-12

Cable Rows
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Sunday, October 23, 2016

Push

Overhead Press
150-160lbs

Overhead Press
90% 5x1

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

Arnold Press
5x8-12

Push-Up Variations
5x8-12

2 Tricep Movements
4x8-12

Friday, October 21, 2016

Legs

Deads
475lbs



90% 425lbs 5x1

Heavy Front Squat
255lbs

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Thursday, October 20, 2016

Pull

Chin Ups
25lbs 10x5

Lat Pull Downs
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
5x8-12

Rear DeltFlys
3x8-12

3 Bicep Movements
4x8-12

Wednesday, October 19, 2016

Push

Incline Bench
190lbss

Incline Bench
70% 145lbs 5x5

Incline Hammer Bench
5x8-12

Shoulder Hammer
5x8-12

Dips ss with/
Upper Chest Flys
5x8-12

3 Tricep Movements
4x8-12

Monday, October 17, 2016

Legs

Squat

Squat
95% 5x1

Heavy Sumo Deads

Leg Press
8x8-12

Squat Machine
4x8-12

Leg Extensions
5x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15

Sunday, October 16, 2016

Pull

Rack Pulls
520lbs

T Bar Rows
4x8-12

Lower Hammer Pulls
4x8-12

Cable Rows
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Saturday, October 15, 2016

Push

Overhead Press
150

Overhead Press
70% 105lbs 5x5

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

Arnold Press
5x8-12

Push Up Variations 
5x8-12

3 Tricep Movements 
4x8-12

Thursday, October 13, 2016

Legs

Deads
465lbs

70% 5x5

Heavy Front Squat
260lbs

Leg Press
5x8-12

Lunges
4x8-12

Split Lunges
4x8-12

Leg Ext.
Leg Curls
Calf Raises
3x12-15

Wednesday, October 12, 2016

Pull

Chin Ups/Pull Ups
10x10

Lat Pulldowns
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Tuesday, October 11, 2016

Push

Incline Bench
210-215lbs

Incline Bench
80% 5x3

Incline Hammer Bench
5x8-12

Incline Hammer Shoulder
5x8-12

Dips ss with/
Upper Chest Flys
5x8-12

3 Tricep Movements
3x8-12


Monday, October 10, 2016

Legs

Squats
315lbs

Squats
70% 225lbs 5x5

Sumo Deads
435lbs

Stiff Leg Deads
4x8-12

Leg Press
5x8-12

Split Squats
4x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15


Saturday, October 8, 2016

Pull

Rack Pulls
515lbs



T Bar Rows
4x8-12

Low Hammer Pulls
4x8-12

Cable Rows
4x8-12

Lat PullOvers
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Friday, October 7, 2016

Legs

Squats
345lbs

80% Squats
275lbs 5x3

Heavy Sumo Deads
430lbs

Stiff Leg Deads
4x8-12

Leg Press
5x8-12

Split Squats
4x8-12

Leg Curls
4x8-12

Calf Raise
3x12-15

Push

Overhead Press
150lbs

Overhead
80% 5x3

Incline Bench ss with
Upper chest flys
5x8-12

Arnold Press
5x8-12

Push Up Variations
5x8-12

3 Tricep Variations
4x8-12

Tuesday, October 4, 2016

Pull

Chin Ups/Pull Ups
10x9

Lat Pull Downs
5x8-12

Hammer High Pulls
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Monday, October 3, 2016

Push

Heavy Incline Bench Press
205lbs

Incline Bench Press
90% 185lbs 5x1

Incline Dumbbell Bench
5x8-12

Seated Hammer Shoulder Press
5x8-12

Dips ss with/
Upper Chest Flys
5x8-12

3 Tricep Movements
4x8-12

Saturday, October 1, 2016

Legs

Deads
460lbs



80% 5x3
370 6x3

Heavy Front Squat
275lbs

Leg Press
5x8-12

Lunges
4x8-12

Split Lunges
4x8-12

Leg Curls
Leg Exts
Calf Raise
3x12-15

Pull

Rack pulls
510lbs

Barbell Rows
4x8-12

Low Hammer Pulls
4x8-12

Cable Rows
4x8-12

Lat PullOvers
4x8-12

Upright Rows
4x8-12

3 Bicep Movements 
4x8-12

Push

Overhead Press
145lbs

Overhead Press
90% 135lbs 5x1

Incline Bench ss with
Incline Flys
5x8-12

Arnold Press
5x8-12

Push Up Variations
5x8-12

Tricep Movements
4x8-12