SS – 1
Camber bar press down
into
Camber bar curl 

SS – 2
Dip machine
Into
Bicep preacher curl 

Quad Set – 3
Rope press down
Into
Standing overhead rope ext ends together
Into
Rope hammer curl
Into
Standing cable drag curl both arms at same time 

SS – 4
Jay bell single arm ext
Into
Jay bell hammer curl
2 rounds only 

Meal 1 – Pre Training Meal
2 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – cream of rice
100g blueberries
Total War Pre Workout / Intra workout 
Water only 

Meal 2 – Post training
150g – Cream of Rice
73g –Isotope (weight)
20g – Raw honey 

Meal 3
224g – Grass Fed Sirloin steak cooked
50g – avocado
350g – Jasmine Rice 

Meal 4
224g – Chicken cooked
280g – Jasmine rice cooked
75g – Asparagus cooked 

Meal 5
224g – beef cooked
280g – jasmine rice cooked
75g – asparagus 

Meal 6
20g – almond butter
100g – cream of rice
73g – Isotope vanilla 

Exercise 1 – Straight sets 

Lateral raise aiming for 15-20 reps per set. Challenging sets 

3 sets 

Additional set added – quad drop set aiming for 8 reps per drop, 4 drops total. 

Exercise 2 – Straight sets 

Barbell upright row 

4×15 (partner only rest) 

Exercise 3 – Straight sets 

Seated front delt emphasis overhead fly. 

3×15

Exercise 4 – Superset 

Cable high to low rest delt fly 

Into 

Seated machine lateral raise 

3 sets of 10-12 + 10 partials on each. 

Exercise 5 – Bottom Half Machine press 

Stretch partial emphasis 

3 sets to failure at stack 

Meal 1 – Pre Training Meal
2 Whole Eggs
250g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – cream of rice
Total War Pre Workout
Intra workout
Water only 

Meal 2 – Post training
150g – Cream of Rice
73g – Isotope (weight)
20g – Raw honey 

Meal 3
224g – Grass Fed Sirloin steak cooked
50g – Avocado
350g – Jasmine Rice 

Meal 4
2 Whole Eggs
194g – beef
350g – Jasmine Rice cooked 

Meal 5
224g – Chicken cooked
280g – Jasmine rice cooked
75g – Asparagus cooked 

Meal 6
32g – almond butter
73g – Isotope whey
100g – cream of rice 

Exercise 1 – Straight sets (speed emphasis) 

Cable Camber Bar Pullover

– Exaggerated motion using a bit of body english staying up and leaning over as the weight moves to hit the back top to bottom 

3 x 15 

Exercise 2 – Straight sets 

Single Arm Dorian Low Row stabilizing body away from machine with opposite arm and same leg as you are doing the rowing with

3 x 10-12 

Exercise 3 – Superset 

Hammer Neutral Grip High Row Seated using the standard Hammer Row 

INTO 

Hammer High Row using a neutral grip keeping legs back almost as if you are doing an incline pulldown with Chest staying fixed into pad. 

3 Rounds x 12 – 10 on each 

Exercise 1 – Straight sets (speed emphasis) 

Cable Camber Bar Pullover

– Exaggerated motion using a bit of body english staying up and leaning over as the weight moves to hit the back top to bottom 

3 x 15 

Exercise 2 – Straight sets 

Single Arm Dorian Low Row stabilizing body away from machine with opposite arm and same leg as you are doing the rowing with

3 x 10-12 

Exercise 3 – Superset 

Hammer Neutral Grip High Row Seated using the standard Hammer Row 

INTO 

Hammer High Row using a neutral grip keeping legs back almost as if you are doing an incline pulldown with Chest staying fixed into pad. 

3 Rounds x 12 – 10 on each 

Meal 1 
3 Whole Eggs
194g Ground Bison Cooked
150g – Cream of rice cooked
Total War Pre Workout
Intra workout

Meal 2 
120g – Cream of Rice
20g – Raw honey
73g –Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
350g – Jasmine Rice
50g Avocado 

Meal 4 
2 Whole Eggs
194g – Ground Bison
350g – Raw Egg Whites cooked 

Meal 5 
224g – Chicken Cooked
350g – Jasmine rice cooked
70g – Avocado
75g – Asparagus cooked 

Meal 6
65g – Peanut Butter Chocolate Isotope
20g – Almond Butter
130g – Cream of rice

Exercise 1 – Straight sets 

Standing Alternating DB Curl 

Working up to 3 hard sets at the same weight within the 10-15 rep range 

Exercise 2 – straight sets 

Incline Supinated Bicep Curl 

We used a slight incline here with the goal of really keeping shoulders pinned back against the pad. 

On these reps we cut out all momentum and did both full ROM reps as well as partials out of the stretched position. 

3 working sets in the 10-12 rep range plus 3-5 partials. 

Exercise 3 – Straight sets 

Machine Single Arm Machine

Working full stretch through peak contraction on each rep + 3 forced partials on each side. 

3 working sets in the 10-12 rep range plus 3 forced reps.

Exercise 4 – Straight sets 

DB Single Arm Curl on Standing Preacher Machine 

Again here we are trying to fully lengthen the bicep so an easy way to do this is to contract your tricep in the fully extended position. 

2 sets of 15 on each arm 

Triceps

Exercise 1 – Straight sets 

Incline Skull Crusher 

Pyramid up in weight, all sets performed to failure around the ranges listed. 

30/25/20/15 

Exercise 2 – straight sets 

Single Arm Alternating DB Overhead Ext 

Going through a full stretch / Pause / Drive into 3/4 through range of motion. 

3 working sets in the 10-12 rep range plus 3-5 partials. 

Exercise 3 – Rope Tri-Sets 

Bending over at 45 Degree – Rope Extension starting with rope at forehead, splitting rope ends at bottom. No body movement here

INTO 

Traditional Standing Rope Extension splitting rope at full extension while keeping arms into sides throughout 

INTO 

Standing High Pulley overhead Extension with back towards stack. Keep rope ends together here. 

All three movements done to failure of FULL REPS only at same weight

3 Rounds 

Exercise 4 – Straight sets 

Cable Single Arm Reverse Extension 

2 sets of 15 on each arm 

Forearms Circuit 

Reverse Cambered Barbell Curl x 15 

Barbell Behind The Back Forearm curl x 15 

Hammer DB Curl with hands slightly pronated x 15 

3 Rounds 

Meal 1
3 Whole Eggs
200g – Egg Whites
90g – Cooked 95/5 Sirloin
130g – Cream of rice cooked
Total War Pre Workout
Intra workout  

Meal 2 
120g – Cream of Rice
20g – Raw honey
73g –Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice
50g Avocado 

Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
75g – Cream of rice 

Meal 5
224g – Chicken Cooked
210g – Jasmine rice cooked
50g – Avocado
75g – Asparagus cooked 

Meal 6
65g – Peanut Butter Chocolate Isotope
20g – Almond Butter
80g – Cream of rice

Exercise 1 – Straight sets 

Standing Hamstring Curl 

Working up to 3 hard sets at the same weight within the 12-15 rep range 

Last set will be an alternated rest pause set completing 3 attempts at the same weight for both legs – left / right / left / right / left / right

Exercise 2 – Tri Set 

Adduction

INTO

Abduction

INTO 

Long Stride walking lunges 

sets of 15 – 20 on each going through a full range of motion and emphasizing pauses in the stretched position and peak contractions on the machine sets. 

3 Rounds  

Exercise 3 – Straight sets 

DB RDL 

Working up to 3 hard sets in the 15 – 20 rep range. The emphasis here was training from a stretched position with knees slightly bent throughout. 

Exercise 4 – Straight sets 

Lying Hamstring Curl 

Rest Pause sets in the higher rep range. Aiming for 25-30 total reps through three attempts at the same weight. Traditional DC style approach here. 

Exercise 5 – Straight sets 

Abs – 3 sets of lower ab and 3 sets of upper ab movement each. 

Here we are working on peak contractions to simulate what is done on stage through an ab n thigh movement. 

Meal 1
3 Whole Eggs
200g – Egg Whites
90g – Cooked 95/5 Sirloin
130g – Cream of rice cooked
Total War Pre Workout
Intra workout  

Meal 2
120g – Cream of Rice
73g –Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice
50g Avocado 

Meal 4
2 Whole Eggs
350g – Raw Egg Whites cooked
80g – Oats 

Meal 5
224g – Chicken Cooked
210g – Jasmine rice cooked
50g – Avocado
75g – Asparagus cooked 

Meal 6
2 Whole Eggs
350g – Raw Egg Whites cooked
80g – Cream of rice 

Exercise 1 – Superset 

Standing Lateral Raises INTO Standing Wide grip Upright row

This is a great superset for the medial delts 

Going as heavy as possible within the realm that it is a superset. 

12 reps on each 3 rounds

Exercise 2 – Superset 

Incline Camber Bar Supinated Front Raise using a close grip INTO Incline Camber Bar Pronated Front raise with a wide grip 

12 reps on each and then doing top half partials to failure keeping tension primarily on the working muscle being primarily the front deltoid. 

Exercise 3 – Straight sets 

Seated Belt driven Shoulder press. 

Here we did as many full reps as possible followed by as many bottom half partials as we can do as long as we could get half way through the ROM. 

3 working sets around 15-25 reps per set with full reps as well as added partials 

Exercise 4 – Straight sets 

Seated Reverse Pec Deck 

Holding peak contraction on each rep. 

3×12-15 + stretch partials on each rep 

Exercise 5 – Straight sets 

Pronated Lateral Raises 

Here you are going to keep your palms facing back throughout. This done correctly is a shorter range of motion, Start with the DB’s ends on your glutes and drive laterally from that position. You will realistically only be able to get about halfway up before other muscles take over. 

Exercise 6 – Superset 

Bi lateral Hammer Shrugs x 15 

INTO 

Seated Low Row pulling high for mid trap emphasis rope rows x 15 

Finished up with 6 sets of ab work we are alternating ab and calves training every day. 

Meal 1
3 Whole Eggs
200g – Egg Whites
90g – Cooked 95/5 Sirloin
150g – Oats raw measure
Pre Workout
Intra workout 

Meal 2 
120g – Cream of Rice
73g –Isotope (weight)

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice 

Meal 4
250g – Raw Egg Whites cooked
4 slices food for life bread 

Meal 5 
224g – Ground Sirloin
140g – Jasmine rice cooked
75g – Asparagus cooked 

Meal 6
3 whole eggs
250g whites
100g oats
Onions and pepper if you want 

Training Back

1. Close grip Lat pulldown

Triple Accumulation set

10 + ADD weight 10 + ADD weight 10 + ADD weight as many as possible

Aiming to only hit failure on last add set. Using a total of 4 weights = 1 set

2 sets

2. Chest supported DB RDL 1 Arm

Really focusing on pulling to waist and keeping momentum out of movement

4×8-12 straight heavy sets

Working up to a max set of 12 and maintaining weight for all sets

3. Superset

Seated low row

Into

Seated hammer high row

4 x 10-15

4. Lat pulldown tri set

To chin

Behind head

45 degree fixed position upper back pulldown

3 sets x 10 on each – 1 min rest after all 3 movements complete

5. Hyper extension

10 reps with 10 second hold on last rep – 10 second break

Continuing this until 100 reps are complete

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice

Meal 6
2 whole eggs
400g whites
Onions and pepper if you want

Exercise 1 – Tricep Superset

Rope Tricep Press downs Splitting rope ends at bottom
INTO
Rope leaning Tricep Extension overhead keeping rope ends together throughout\
Aiming for 15-20 reps at each weight

Exercise 2 – Cambered Bar skull Crushers

21’s Method
7 stretch reps over head
7 Full reps and lockout
7 Top end reps with slow eccentrics

3 true working sets.

Exercise 3 -Super Set

Cross Body Cable Horizontal Extension
INTO
Single arm underhand extension

Exercise 4 – Machine Dips

1 strip set

Starting at a max weight for 10 reps and doing a drop set at as many weights as possible aiming to get 10-8 reps on each for and run the entire stack in this manner dropping 1-2 plates per time.

1 Working set

Biceps

Exercise 1 – Bicep Superset

Cambered Bar wide grip Curl
INTO
Cambered Bar Close Grip Curl
Aiming for 15-20 reps at each weight

Exercise 2 – DB Supinated Curl

21’s Method
7 stretch reps over head
7 Full reps and lockout
7 Top end reps with slow eccentrics

3 true working sets

Exercise 3 – Preacher Curl

2 strip set

Starting at a max weight for 10 reps and doing a drop set at as many weights as possible aiming to get 10-8 reps on each for and run the entire stack in this manner dropping 1-2 plates per time.

2 Working set

———————————

Forearm Giant Set

DB curl supinated
DB curl Pronated
Hammer Rope Curl

20 reps on each – lighter weight with hard contraction

3 rounds

Meal 3
224g – Grass Fed Sirloin steak cooked
280g – Jasmine Rice

Meal 6
2 whole eggs
400g whites
Onions and pepper if you want

Training Shoulders 

Machine Lateral Raises – Used primarily as a warm up
***we will return to this later in training

Exercise 2 – DB Raise modified muscle rounds ( Leo coasta method)

The goal here is to complete 6 sets of 10 at the same weight with 15 second breaks between each attempt. You really have to be locked in mentally here in order for this to be effective as you do not want your rep speed to slow down.

This is a great way to accomplish a lot of work and blood volume in a short amount of time when energy stores are low. Not for the faint of heart or those who have a weak stomach!

Exercise 3 – Seated behind the head Military Press

Favorite Movement of Dallas, he genetically has good shoulders but this has been a primary movement in his arsenal for a long time.

Work up to one max effort set at 315 all out

Second set do a double drop from 315 – 225 – 135 max reps at each set. With 135 doing Bottom half partials only until failure.

2 true working sets.

Exercise 4 -Super Set

DB Upright Row
INTO
DB Neutral Grip Front raise both arms at same time.

Work on killing all momentum and really moving the weight through the medial delt on upright rows and front delts on the front raises.

10-12 reps each

Exercise 5 – Tri Set

Rear Delt Peck Deck
INTO
DB Side shrugs from hip
INTO
Smith Barbell Shrugs from front.
3 rounds aiming for 12-15 reps on each

Exercise 6 – Machine Lateral Raise

1 strip set