Hello All,

So check it out. This is what I am going to be working on for my next 6 week Cycle. The volume will increase meaning I need to eat more so I don’t destroy myself.  kcal per day will probably be at 2400. Which is what I need to eat in order to main my weight approximately.  If I am hungry, I will eat. Just to keep it simple. In general there is only 1 heavy day and the rest of the week is moderate workouts. The fifth day is just going to be technique work. If you notice there is much more emphasis on the Upper Body. Every workout day there is some form of back exercise.  I will also squat and deadlift 2x per week vs just 1 time. The focus here will be more back work and pressing movements. There will be very little cardio done through out these 6 weeks. Probably 5-8 minutes of walking on incline. Subject to change.

Day 1 (Heavy Sunday)
High Bar Squat:
4 sets of 6

Bench Press: Going to be doing some Flat Bench Pressing.
4 sets of 6

Sumo Deadlift:
1 set of 6, 6 sets of 1

Barbell Row:
3 sets of 10

Dumbbell Row:
3 sets of 10

Day 2: Extra Work (Moderate Sets of 6-10 reps)
Incline Dumbbell Press:
2 sets of 10

Dips:
3 sets of 12-20

Pull Ups:
65 Reps

Cable Rows:
2 sets of 10

Lat Pulldown:
2 sets of 10

Day 3 
Clean and Press: Clean the weight up, then press for 4 reps. So its really just OHP but cleaning the weight up.
6 sets of 4

Good Morning:
4 sets of 6

RDL:
4 sets of 6

Day 4: Extra Work (Moderate Sets of 6-10)
Incline Dumbbell Press:
2 sets of 10

Dips:
3 sets of 12-20

Pull Ups:
65 Reps

Cable Rows:
2 sets of 10

Lat Pulldown:
2 sets of 10

Day 5  (work at about 80% of Day 1)
High Bar Squat:
6 sets of 4

Bench Press:
6 sets of 4

Sumo Deadlift:
6 sets of 4

Barbell Row:
3 sets of 10

Dumbbell Row:
3 sets of 10

That is all! 🙂

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