Transformer Training 變形金剛訓練 (Fou trainer)

Dave老大人真好，為了要讓我變成雷神索爾（誤）開了課表給我ＸＤ，但是看名稱是要變成柯博文嗎？LOL

Day 1 back and hamstrings

lat pulldown 3x8, 1 drop set
horizontal row 3x8, 1 drop set

DB row 3x8l/r, 1 drop set
leg curl on the functional trainer 3x8l/r, 1 drop set if you can do it
straight leg deadlift 3x10, 1 drop set
hip ext 3xmax

Day 2 chest and bi's
bench press 3x8, 1 drop set
incline bench 3x8, 1 drop set
cable flies 3x8, 1 drop set
seated DB curls 3x8, 1 drop set
EZ curl bar 3x8, 1 drop set
cable curl 3x8-10, 1 drop set

Day 3 quads
cable machine leg extensions 3x8l/r
barbell squats 3x8, 1 drop set
jump squats 3x20

Day 4 Shoulders and triceps
seated DB rear delt flies 3x8, 1 drop set
seated DB side laterals (flies) 3x8, 1 drop set
standing DB front raises 3x8
barbell military press 3x10
EZ curl bar skullcrushers 3x8
cable pushdowns 3x8, 1 drop set
behind the head cable tri ext 3x8, 1 drop set

Day 5
your choice, abs and/or cardio, kettlebell, etc.

Day 6-7
rest or abs and cardio

Focus on squeezing the muscles on every rep, rest only :40-:45 between sets.
On drop sets, do 3-4 drops Ex: 50, 40, 30, 20 or 40, 30, 20. Get at least 5 reps on each drop, if you can't get that then go lighter.
Lower the weight SLOWLY, eccentric should be :04 on every rep.
Ask questions if you have them and give feedback right here!!!

GET ON IT!