This is a 4 day split with 1 day off each week. The routine begins again on the 6th day. If you feel you need an extra rest day take it!! Day 1- Chest & Biceps Day 2- Back & rear delts Day 3- Shoulders & Triceps Day 4- Legs Day 5- Optional Rest Day OR abs, calves(optional cardio) Day 6- REPEAT Take Extra Rest As Needed or continue routine if no rest is needed

The drop set is a technique in which you perform an exercise until failure, then immediately reduce (drop) the weight and continue for more reps until you reach failure. Examples: 15,12,10 drop 10 This means on the third set complete 10 reps, drop the weigh and complete 10 more reps without resting in between You may also see several drop sets on an exercise like this: 4 sets of 10 drop 5 Meaning each set consists of 10 reps followed by a drop and 5 reps

A cluster set is a set that's broken down into several mini sets, with short intra-set rest periods between them. The weight is re-racked or put down during these short rest periods, allowing the muscles to recover before the next mini set. An exercise may have several cluster sets. Example 1: 10-5-5 20 seconds This means you complete 10 reps, rest 20 seconds, complete 5 reps, rest 20 seconds, then complete 5 reps Example 2: 5x4 15 seconds Here you would complete 5 mini sets of 4 reps with 15 seconds in between

A superset is when you perform one set of an exercise and then immediately switch to another exercise and do another set without resting in between. The reps may be different or may be the same for the 2 exercises

Whenever you see an F or failure for a given set this means you do as many reps as you can until you cannot perform anymore while maintaining good form.

Whenever you see the same reps for all the sets (6,6,6,6) this means the weight is remaining the same for all 4 sets. The idea is to pick a weight that is difficult for the given rep range and allow for enough rest in between sets in order to be able to complete the given reps with the same weight.

In a pyramid set you want to increase the weight and decrease the reps for each set. Example: 12,10,8 Set 1 – 30 lbs x 12 reps Set 2 – 40 lbs x 10 reps Set 3 – 50 lbs x 8 reps Reverse Pyramid: In a reverse pyramid you want to decrease the weight and increase the reps with each set Example: 8,10,12 Set 1 – 50 lbs x 8 reps Set 2 – 40 lbs x 10 reps Set 3 – 30 lbs x 12 reps