Joe DeMattio —100% Natural

prepping for my contest, no time to post.

~The Five Day/18 week/Tri-Phase Split~

       -PHASE A-
Day 1: Chest & Abs
Day 2: Back
Day 3: OFF
Day 4: Shoulder & Abs
Day 5: Arms & Calves
Day 6: Legs & Abs
Day 7: OFF

       -PHASE B-
Day 1: Chest & Triceps
Day 2: Calves & Abs
Day 3: OFF
Day 4: Back & Biceps
Day 5: Legs & Abs
Day 6: Shoulders
Day 7: OFF

       -PHASE C-
Day 1: Back & Biceps
Day 2: Shoulders & Abs
Day 3: OFF
Day 4: Chest & Triceps
Day 5: Legs & Abs
Day 6: Arms & Calves
Day 7: OFF

*Repeat Phases A – C

Chest Workout A
Flat BB Bench Press
Hammer Grip Inclined DB Bench Press
Inclined DB Flyes
High-Pulley Cable crossovers

Chest Workout B
Inclined BB Bench Press
Flat DB Bench Press
Inclined Peck Deck Press
Flat Bench Cable Flyes

Chest Workout C
Hammer Grip Flat DB Bench Press
Inclined BB Bench Press
Straight-Arm DB pullovers
Parallel Bar Dips

Back Workout A
Pull-Ups
Bent Over Rows
Rope Pulls
Seated Straight-bar Cable rows

Back Workout B
Inverted Rows
Dead Lifts
Lat Pull-downs
Bent Over Double DB Rows

Back Workout C
Hammer Grip Pull-ups
T-Bar Rows
Good Mornings
Seated V-Bar Cable Rows

Shoulder Workout A
Military Press
DB Side Lateral Raises
Front Plate Raises
BB Shrugs
DB Shrugs

Shoulder Workout B
Seated DB Shoulder Press
1-Arm Behind The Back Cable Raises
Reverse Peck Deck
Bent Over DB Raises
Behind The Back BB Shrugs

Shoulder Workout C
Push Presses
Seated Front DB Raises
Seated Side DB Raises
Seated Inclined DB Shrugs
Behind The Back BB Shrugs

Arms Workout A
Barbell Curls (Biceps)
Close-Reverse-Grip Bench Press (Triceps)
Cable Curls (Biceps)
Straight Bar Pushdowns (Triceps)

Arms Workout B
DB Curls (Biceps)
Skull Crushers (Triceps)
Cable Preacher Curls (Biceps)
Rope Pushdowns (Triceps)

Arms Workout C
Lying DB Curls (Biceps)
Lying Cross The Chest Extensions (Triceps)
Reverse-Grip EZ-Bar Curls (Biceps)
Kickbacks (Triceps)

Calves Workout A
Donkey Calve Raises
Seated Calve Raises

Calves Workout B
Standing Calve Raises
Donkey Calve Raises

Calves Workout C
Seated Calve Raises
Standing Calve Raises

Legs Workout A
Squats
Stiff Legged Dead lifts
Leg Extensions
Leg Curls

Legs Workout B
Leg Press
Front Squats
DB Stationary Lunges
Goblet Squats

Legs Workout C
Leg Press
Reverse DB Lunges
Single Leg Curls
Single Leg Extensions

Abs Workout A
Hanging Leg Raises
Torso Twists
Declined Crunch

Abs Workout B
Cable Crunches
V-Ups With A Twist
Back Extensions

Abs Workout C
Back Extensions
Hanging Leg Raises
Decline Reverse Crunches

~Pyramid Training~

*Week #: Rep # for that weeks exercises
Examples:
-Week 2 will have 3 sets per exercise with 14 reps for the first set, 12 for the second set, and 10 for the third set.
-Week 14 will have 5 sets per exercise with 6 reps for the first set, 8 reps for the second set, 10 reps for the third set, Etc…

Week 1: 14, 12
Week 2: 14, 12, 10
Week 3: 14, 12, 10, 8
Week 4: 12, 10, 8, 6, 4
Week 5: 4, 6, 8, 10, 12
Week 6: 4, 6, 8, 10, 12
Week 7: 4, 6, 8, 10
Week 8: 4, 6, 8
Week 9: 4, 6
Week 10: 14, 12
Week 11: 14, 12, 10
Week 12: 14, 12, 10, 8
Week 13: 14, 12, 10, 8, 6
Week 14: 6, 8, 10, 12, 14
Week 15: 4, 6, 8, 10, 12
Week 16: 4, 6, 8, 10
Week 17: 4, 6, 8
Week 18: 4, 6