Bench Press 5 × 5 × 15,12,12,10,8
Incline Dumbbell Press 5 × 15,12,12,10,8
Dumbbell Flye 5 × 15,12,12,10,8

Arnold Press 5 × 12,12,10,10,8
DB Side Raises 5 × 12,12,10,10,8
Rear Deltoid DB Raises 5 × 12,12,10,10,8

Cable Crunches 3 × 15,15,12
Weighted Knee Twist 3 × 12,12,12
Russian Twist 2 × 35sec.

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

-Lie with your head and shoulders supported by the bench and your feet flat on the floor
-Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable
-Use your pectoral muscles to reverse the movement back to the start
-Keep a slight bend in your elbows throughout and don’t arch your back

Dumbbell Flye

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

-Stand with your feet hip-distance apart, bending your knees slightly
-Hold a dumbbell in each hand, resting your arms alongside your body
-Elongate your spine and engage your core as you hinge forward at your hips
-As slowly as possible, lower the dumbbells back to the starting position

Rear Delt DB Raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- Weight among legs, knee movement towards chest and back to starting position

Weighted knee twisting

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

6 week - 3 day 
Chest & Shoulders & Abs

Ian Lambrecht

1 week - 1 day
Arms & HIIT

1 week - 2 day 
Chest & Shoulders & Abs

1 week - 3 day 
Back & HIIT & Abs

1 week - 4 day
Arms Superset & Abs

1 week - 5 day 
Leg & Calf & Abs

2 week - 1 day
Arms & Abs & HIIT

2 week - 2 day 
Chest & Shoulder & Abs

2 week - 3 day

2 week - 4 day 
Back & Abs & HIIT

2 week - 5 day
Arms Superset & Abs

2 week - 6 day 
Leg & Abs

3 week - 1 day
Isometric Arms & Abs & HIIT

3 week - 2 day 
Chest & Shoulders & Abs

3 week - 3 day 
Back & HIIT & Abs

3 week - 4 day

3 week - 5 day
Arms Superset & Abs

3 week - 6 day 
Leg & HIIT

4 week - 1 day
Arms & HIIT

4 week - 2 day 
Chest & Shoulder & Abs

4 week -  3 day

4 week - 4 day 
Superset Back & Abs & HIIT

4 week - 5 day
Arms Superset & Abs

5 week -  2 day

5 week - 3 day 
Chest & Shoulders & Abs

5 week - 5 day
Arms Superset

6 week -  2 day

6 week - 5 day
Arms Superset

6 week - 6 day 
Leg & Calf & Abs

4 week - 6 day 
Leg & Calf & Abs & HIIT

5 week - 1 day
Arms & Abs & HIIT

5 week - 4 day 
Back & HIIT & Abs

5 week - 6 day 
Leg & HIIT

6 week - 1 day
Arms & Abs & HIIT

6 week - 4 day 
Superset Back & Abs & HIIT

6 week - 3 day Chest & Shoulders & Abs

More workouts from Adam Stojaspal