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Chest/Shoulders/Triceps

Flat Barbell Bench Press
4 sets of 6
(1:2:1:0)

Slight Incline Dumbbell Press
15,12,10 drop 12 drop 15

Flat Machine Press
4 sets of 6 drop 12
6 rep sets- (1:2:1:0)
12 rep sets- (1:4:1:0)

Cable Cross Over
(Pronated grip)
12,10,8
(1:0:1:2)

*Slight Incline Dumbbell Fly Into Hex Press
3 sets of 8

Seated Barbell Shoulder Press
3 sets of 6
(1:2:1:0)

Barbell Upright Row
15,12,10 drop 12 drop 15

Dumbbell Side Lateral
4 sets of 6 drop 12
6 rep sets- (1:2:1:0)
12 rep sets- (1:4:1:0)

Reverse Pec Deck Rear Delt Fly
12,10,8,8
(1:0:1:2)

Double Arm Overhead Dumbbell Extension
4 sets of 6
(1:2:1:0)

Tricep Cable Press Down
(Outside shoulder width grip)
15,12,10,10 drop 12 drop 15

Decline Bench Skull Crusher
4 sets of 6 drop 12
6 rep sets- (1:2:1:0)
12 rep sets- (1:4:1:0)


FREQUENTLY ASKED QUESTIONS

We do not save The Daily Pump! Each workout is posted for 24 hours. Screen shot your favorites! A key to the workouts is listed below

Exercises marked with * are posted in video form on my Instagram: @smith.julian 

All hand placement or leg stance is neutral or shoulder width unless otherwise noted

Drop = Drop Set:
Example one: 12,10,8 drop 8- This means on the last set complete 8 reps, drop to a lighter weight, then complete 8 more reps, no in between rest.
Example two: 3 sets of 6 drop 12- This means you do three sets of the posted drop set. So 6 drop 12, three times.

Failure: example 3 sets F 
This means there are no set number of reps, go until failure

Superset or Compound Set: example 4 sets of 10/15
Complete 10 reps of the first exercise, then 15 of the following exercise within the same set, no rest

Pyramid Sets (12,10,8,8): Anytime you see a pyramid set, regardless of the number of reps, you should always try to increase the weight each set as the reps go down!

Straight Sets (8,8,8,8): Anytime you see straight sets, regardless of the number of reps, it is going to be more tempo based, so moving up in weight each sets isn't necessary! If you do all the required sets at the same weight, that's totally fine

Rest Time Between Sets:
4-12 rep range = 30-45 seconds rest between sets
15+ rep range = 45-60 seconds rest between sets

TIME UNDER TENSION RATIOS: (also see video below)

1st number: How long the negative portion of rep should take
2nd number: How long you should pause on the stretch
3rd number: How long the positive portion of rep should take
4th number: How long you should pause on the contraction

Negative is always the stretch
Positive is always the contraction

example:  Hack Squat (4:0:1:0)
4 seconds on the negative, no pause on the stretch
1 second on the positive, no pause on the contraction

example:  Pec Deck Fly (4:2:1:2)
4 seconds on the negative, 2 second pause on the stretch
1 second on the positive, 2 second pause on the contraction


FAQ VIDeoS

CURRENT Split

As of March 15th 2019

Chest/Shoulders/Triceps

Quads/Hamstrings/Glutes

Lats/Traps/Biceps

Calves/adductors/Abductors

Abs/Forearms/Neck


@SMITH.JULIAN

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