The Contrast

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

Wednesday, November 30, 2016

Legs

Deads
460lbs

Deads
80% 5x3

Front Squats
265-285lbs

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Tuesday, November 29, 2016

Pull

Pull Ups
30lbs 10x6

Lat Pull Downs
5x8-12

High Hammer Pull Downs
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x8-12

3 Bicep Movements
4x8-12

Monday, November 28, 2016

Push

Incline Bench
210-215lbs



Incline Bench
60% 5x8

Cable Incline
5x8-12

Cable Hammer
5x8-12

Dips ss with/
Upper Chest
5x8-12

Tricep Movements
4x8-12

Saturday, November 26, 2016

Legs

Squats
325-335lbs

Squats
80% 5x3

Heavy Sumo Deads

Squat Machine
5x8-12

Leg Press
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Friday, November 25, 2016

Pull

Rack Pulls
540-545lbs

T Bar Rows
4x8-12

Low Hammer Pulls
4x8-11

Low Cable Rows
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

Bicep Movements
4x8-12




Push

Overhead Press
150-160lbs

Overhead Press
90% 5x1

Incline Bench ss with
Upper Chest Flys
5x8-12

Scott Press
5x8-12

Push Up Variations 
5x8-12

3 Tricep Variations
4x8-12

Tuesday, November 22, 2016

Legs

Deads
475lbs

90% (425lbs) 5x1

Front Squats
265lbs

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curls
Calf Raises
3x12-15

Pull

Pull Ups
30lbs 10x5

Lat Pull Downs
5x8-12

High Hammer Pull Downs
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x12-15

3 Bicep Movements
4x8-12

Sunday, November 20, 2016

Push

Incline Bench
210-215lbs

Incline Bench
70% 5x5

Hammer Incline
5x8-12

Hammer Shoulder
5x8-12

Dips ss with/
Upper Flys
5x8-12

3 Tricep Movements
4x8-12

Friday, November 18, 2016

Legs

Heavy Squats
335lbs

Squats
90% 295lbs 5x1

Heavy Sumo Deads
425lbs

Squat Machine
5x8-12

Smith Lunge
5x8-12 (each leg)

Leg Ext
Leg Curls
Calf Raises
3x8-12

Thursday, November 17, 2016

Pull

Trap Machine Rack Pulls
540-545lbs

T Bar Rows
4x8-12

Low Hammer Pulls
4x8-12

Low Cable Rows
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12


Wednesday, November 16, 2016

Push

Overhead Press
150-165lbs

Overhead Press
60% 5x8

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

Scott Press
5x8-12

Push Up Variations
5x8-12

3 Tricep Movements
4x8-12

Monday, November 14, 2016

Deads

Deads
405lbs

Deads
60% 5x8

Heavy Front Squats

Squat Machine
5x8-12

Leg Press
5x8-12

Leg Ext.
Leg Curls
Calf Raise
3x12-15

Sunday, November 13, 2016

Pull

Pull Ups
25lbs 10x8

Lat Pull Downs
5x8-12

High Hammer Pull Downs
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x12-15

3 Bicep Movements
4x8-12

Saturday, November 12, 2016

Push

Incline Bench
210lbs

Incline Bench
80% 170lbs 5x3

Hammer Incline
5x8-12

Hammer Shoulder
5x8-12

Dips ss with/
Upper Chest Flys
5x8-12

3 Tricep Movements 
4x8-12

Thursday, November 10, 2016

Legs

Squats
315-345lbs

Squats
60% 5x8

Heavy Sumo Deads

Squat Machine
5x8-12

Leg Press
5x8-12

Calf Raise
3x12-15

Wednesday, November 9, 2016

Pull

Rack Pulls
535lbs



T Bar Rows
4x8-12

Low Hammer Pulls
4x8-12

Low Cable Rows
4x8-12

Lat Pull Overs
4x8-12

Upright Rows
4x8-12

3 Bicep Movements
4x8-12

Tuesday, November 8, 2016

Push

Overhead Press
160lbs 



Overhead Press
70% 5x5

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

Scott Press
5x8-12

Push Up Variations
5x8-12

3 Tricep Movements
4x8-12

Monday, November 7, 2016

Legs

Deads
485lbs



Deads
70% 340lbs 5x5

Heavy Front Squats
250lbs

Squat Machine
5x8-12

Leg Ext
Leg Curls
Calf Raise
3x12-15

Saturday, November 5, 2016

Pull

Pull Ups
25lbs 10x7

Lat pulldowns
5x8-12

High Hammer Pulls
5x8-12

Lateral Raises
5x8-12

Rear Delt Flys
3x12-15

3 Bicep Movements 
4x8-12

Friday, November 4, 2016

Push

Incline Bench
205lbs

Incline Bench 
90% 195 1x1 185lbs 4x1

Hammer Incline
5x8-12

Hammer Shoulder
5x8-12

Dips ss with/
Upper Chest Flys 
5x8-12

3 Tricep Movements 
4x8-12


Legs

Squat
315-345

Squat
70% 5x5

Heavy Sumo Deads

Leg Press
5x8-12

Squat Machine
5x8-12

Leg Ext.
Leg Curl.
Calf Raise
3x12-15

Tuesday, November 1, 2016

Pull

Rack Pulls
530lbs



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