Intensication type workouts – 3 Day Split, 5 day rotation. Melissa Harper

Chest, Back & Arms

Day 1: Lower body (Quads)
Day 2: Upper body
Day 3: Off
Day 4: Lower body (Deadlift)
Day 5: Off

Video	Sets	Reps	Comment
Barbell Bench Press	5	6, 4, 4, 4, 6,	A1- Barbell bench Press Wide grip Tempo 40X0 Rest 100 seconds
Body Weight Row	5	8,6,6,4,4	A2- Underhand Grip Chin-up Tempo 40X0 Rest 100 seconds
Seated Dumbbell Shoulder Press	3	6-8	B1- Dumbbell Pronating Shoulder Press Tempo 31X1 Rest 90 seconds
Close-Grip Seated Row	3	6-8	B2- Close Grip Seated row, thumbs off handle Tempo 2011 Rest 90 seconds
Barbell Skull Crusher	3	6, 6, 6, 8,	C1- 45o Incline Barbell Triceps Extensions. Tempo 2210 Rest 90 seconds
Standing Hammer Curls	3	6, 6, 6, 8,	C2- Seated Low Incline Hammer Curl. Tempo 4010 Rest 90 seconds

Day 1: Lower body (Quads)
Day 2: Upper body
Day 3: Off
Day 4: Lower body (Deadlift)
Day 5: Off

Video	Sets	Reps	Comment
Barbell Cyclists Squat (Quad Squat)	6	6-8	BB Pendulum Front squat, sit very upright. Tempo 40X0 Rest 100 seconds
Lying Leg Curl (Hamstrings)	6	6-8	A2- Standing One leg curl Tempo 2111 Rest 100 seconds
Bulgarian Squat	3	6-8	B1- Barbell rear foot elevated split squat. Tempo 3020 Rest 90 seconds
Good Mornings	3	7-9	B2-Barbell Seated Good Mornings. Tempo 3010
One Leg Calf Raise	3	10-12	C1-One leg Calf Raises. Tempo 1210 Rest 75 seconds
Low Cable Pull-In	3	10-12	C2-Low Cable pull in with Twist. Tempo 2111 Rest 75 seconds

Day 1: Lower body (Quads)
Day 2: Upper body
Day 3: Off
Day 4: Lower body (Deadlift)
Day 5: Off

Video	Sets	Reps	Comment
Trap Bar Deadlift	5	6,6,4,4,4	A-Trap Deadlifts Tempo 40X0 Rest 120 seconds
Pause Rack Deadlift 3210 tempo	4	7-9	B-Paused 1/2 Rack deadlift Tempo 3210 Rest 100 seconds
45 Degree Hyper Extension	3	12-15	C1-45 Degree Hyperextension. Tempo 2020 Rest 75 seconds
Standing Calve Raise	3	12-15	C2- Standing Calve Raises Tempo 21X1 Rest 75 seconds