Set Program
Resume:
PerfectBodySystem.com Advanced Body Shaping Program
DAY 1
PLANNED
CHEST SETS REPS SET 1 SET 2 SET 3 SET 4
WEIGHT
Bench press (per 13-week plan)*
Flat dumbbell press 3 5
Incline dumbbell press 4 10
Chest flys 4 10
Pull overs 3 12
PLANNED
BICEP SETS REPS SET 1 SET 2 SET 3 SET 4
WEIGHT
Standing dumbbell curl drop sets*** (3 x 10) 3 30
Hammer curls 3 12
Reverse curls 4 8
Concentration curl 4 8
* 13-week bench routine provided after you send me your 1-time max via email. I will send back to you your bench schedule. My 13-
week plan is guaranteed to increase your 1-time max by 30 lbs every 13 weeks.
*** Drop sets are when you do 3 sets of the desired reps in a row without rest, which represents 1 set. Rest. Repeat again till number
of sets is reached. For example: 25 lbs 10 reps, 20lbs 10 reps, 15lbs 10 reps is one set, so 30 reps total for each set
PerfectBodySystem.com Advanced Body Shaping Program
DAY 2
PLANNED
BACK SETS REPS SET 1 SET 2 SET 3 SET 4
WEIGHT
Pull downs (front) 3 10
Pull downs (behind neck) 3 10
Dumbbell rows (single arm) 4 10
Seated rows 4 10
Rear delts (cable or dumbbell) 3 15
Pull overs 3 12
PerfectBodySystem.com Advanced Body Shaping Program
DAY 3
PLANNED
SHOULDERS SETS REPS SET 1 SET 2 SET 3 SET 4
WEIGHT
Arnold presses** 4 8
Side laterals 4 10
Front raises (single arm) 4 10
Upright rows 4 8
Shrugs 4 15
** Arnold press - Grasp dumbbells; palms facing body, dumbbells at shoulder height. Raise dumbbells to a full arm extension while
twisting them so that at the top your palms are facing the mirror. Lower to original position and repeat.
PLANNED
TRICEPS SETS REPS SET 1 SET 2 SET 3 SET 4
WEIGHT
Push downs 4 10
Skull crushers 4 8
Kick backs (single arm) 3 10
Dips 4 20
PerfectBodySystem.com Advanced Body Shaping Program
DAY 4
PLANNED
LEGS SETS REPS SET 1 SET 2 SET 3 SET 4
WEIGHT
Dumbbell squats 4 10
Leg extensions 4 12
Leg curls 4 12
Standing lunges (alternate leg) 3 10
Calf raises (machine of choice) 4 20
PerfectBodySystem.com Advanced Body Shaping Program
DAY 1
PLANNED
CHEST SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Bench press (per 13-week plan)*
Flat dumbbell press 3 5
Incline dumbbell press 4 10
Chest flys 4 10
Pull overs 3 12
PLANNED
BICEP SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Standing barbell curls 4 10
Incline bench curls 4 8
Hammer curls 4 10
Reverse grip chin ups 4 6
* 13-week bench routine provided after you send me your 1-time max via email. I will send back to you your bench schedule. My 13-
week plan is guaranteed to increase your 1-time max by 30 lbs every 13 weeks.
PerfectBodySystem.com Advanced Body Shaping Program
DAY 2
PLANNED
BACK SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Behind the neck pull ups 1 4
Bent over rows (barbell) 4 10
Dumbbell rows (single arm) 4 12
Rear delts (cable or dumbbell) 3 15
Pull overs 3 12
PerfectBodySystem.com Advanced Body Shaping Program
DAY 3
PLANNED
SHOULDERS SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Seated dumbell press 4 10
Seated side laterals 4 10
Front raises 4 10
Upright rows 3 10
Shrugs 4 20
TRICEPS SETS REPS PLANNED SET 1 SET 2 SET 3 SET 4
WEIGHT
Push downs with bar 4 12
Push downs with rope 4 8
French curls 3 10
Dips with weight on lap 4 20
PerfectBodySystem.com Advanced Body Shaping Program
DAY 4
LEGS SETS REPS PLANNED SET 1 SET 2 SET 3 SET 4
WEIGHT
Dumbbell squats - touch ground when possible 4 20
Leg extensions 4 12
Leg curls 4 12
Step ups on bench with weight in hands - alternate legs 3 10
Calf raises (machine of choice) 4 20
PerfectBodySystem.com Advanced Body Shaping Program
DAY 1
PLANNED
CHEST SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Bench press (per 13-week plan)* 3 5 85
Flat dumbbell press 3 5 40
Incline dumbbell press 4 8 30
Chest flys 4 12 15
Pull overs 4 12 45
PLANNED
BICEP SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Standing barbell curls 4 8 60
21's 3 21 40
Hammer curls 4 10 20
Concentration Curls 4 10 15
* 13-week bench routine provided after you send me your 1-time max via email. I will send back to you your bench schedule. My 13-
week plan is guaranteed to increase your 1-time max by 30 lbs every 13 weeks.
** 21’s- Use a barbell and curl 7 reps from the top of the curl to the half way point, 7 more reps from the bottom of the curl to the half
way point, and finally 7 complete curl reps.
PerfectBodySystem.com Advanced Body Shaping Program
DAY 2
PLANNED
BACK SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Pull Downs Front 4 10 70
Dead Lifts (Dumbbells) 3 8 50
Seated Rows 4 10 100
Dumbbell rows (single arm) 4 8 40
Rear delts (cable or dumbbell) 3 15 12.5
Pull Overs 3 15 45
PerfectBodySystem.com Advanced Body Shaping Program
DAY 3
SHOULDERS SETS REPS PLANNED SET 1 SET 2 SET 3 SET 4
WEIGHT
Single Arm Dumbbell Press 4 8 20
Military Press Front - Barbell 4 8 55
Side laterals 4 10 15
Front laterals 4 10 15
Shrugs 4 20 60
TRICEPS SETS REPS PLANNED SET 1 SET 2 SET 3 SET 4
WEIGHT
Push downs with bar 4 10 40
Skull Crushers 4 8 40
Kick Backs 4 8 20
French curls 4 10 20
PerfectBodySystem.com Advanced Body Shaping Program
DAY 4
LEGS SETS REPS PLANNED SET 1 SET 2 SET 3 SET 4
WEIGHT
Step ups on bench with weight in hands - alternate legs 3 10 35
Dumbbell squats - touch ground when possible 4 20 40
Leg extensions 4 12 70
Leg curls or Bent Knee Dead Lifts 4 12 50
Calf raises - One Leg at a time (machine of choice) 4 20 50
PerfectBodySystem.com Advanced Body Shaping Program
DAY 1
PLANNED
CHEST SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Bench press (per 13-week plan)* 3 5 95
Flat dumbbell press 3 5 40
Incline dumbbell press 4 8 30
Chest flys 3 15 15
Pull overs 3 12 45
PLANNED
BICEP SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Standing barbell curls 4 8 60
Incline curls or Preacher curls 3 10 25
Hammer curls 3 10 30
Concentration Curls 3 12 15
* 13-week bench routine provided after you send me your 1-time max via email. I will send back to you your bench schedule. My 13-
week plan is guaranteed to increase your 1-time max by 30 lbs every 13 weeks.
PerfectBodySystem.com Advanced Body Shaping Program
DAY 2
PLANNED
BACK SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Pull Downs Front 3 12 70
Dumbbell Power Cleans 3 15 40
Seated Rows 3 15 100
Rear delts (cable or dumbbell) 3 15 15
Pull Overs 3 15 45
PerfectBodySystem.com Advanced Body Shaping Program
DAY 3
SHOULDERS SETS REPS PLANNED SET 1 SET 2 SET 3 SET 4
WEIGHT
Dumbell Press Drop Sets (4 dropsX10 Reps=40 Total) 4 40 30
Side laterals 4 8 15
Front laterals 4 10 15
Shrugs 4 20 60
*** Drop sets are when you do 3 sets of the desired reps in a row without rest, which represents 1 set. Rest. Repeat again till number
of sets is reached. For example: 25 lbs 10 reps, 20lbs 10 reps, 15lbs 10 reps is one set, so 30 reps total for each set
PLANNED
TRICEPS SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Push downs with bar 4 12 40
Close Grip Bench Press 4 10 45
Kick Backs 4 8 20
Dips with Weight on Lap (45 lb plate) 4 15 45
PerfectBodySystem.com Advanced Body Shaping Program
DAY 4
PLANNED
LEGS SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Step ups on bench with weight in hands - alternate legs 3 10 35
Dumbbell squats - touch ground when possible 4 8 60
Leg extensions 4 10 70
Leg curls or Bent Knee Dead Lifts 4 10 50
Calf raises (machine of choice) 4 20 50
PerfectBodySystem.com Advanced Body Shaping Program
DAY 1
PLANNED
CHEST SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Bench press (per 13-week plan)* 3 5 105
Flat dumbbell press 3 5 40
Incline dumbbell press 4 8 30
Chest flys 3 15 15
Pull overs 3 12 45
PLANNED
BICEP SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Standing barbell curls 4 8 60
Incline curls or Preacher curls 3 10 25
Hammer curls 3 10 30
Concentration Curls 3 12 15
* 13-week bench routine provided after you send me your 1-time max via email. I will send back to you your bench schedule. My 13-
week plan is guaranteed to increase your 1-time max by 30 lbs every 13 weeks.
PerfectBodySystem.com Advanced Body Shaping Program
DAY 2
PLANNED
BACK SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Pull Downs Front 3 12 70
Dumbbell Power Cleans 3 15 40
Seated Rows 3 15 100
Rear delts (cable or dumbbell) 3 15 15
Pull Overs 3 15 45
PerfectBodySystem.com Advanced Body Shaping Program
DAY 3
SHOULDERS SETS REPS PLANNED SET 1 SET 2 SET 3 SET 4
WEIGHT
Dumbell Press Drop Sets (4 dropsX10 Reps=40 Total) 4 40 30
Side laterals 4 8 15
Front laterals 4 10 15
Shrugs 4 20 60
*** Drop sets are when you do 3 sets of the desired reps in a row without rest, which represents 1 set. Rest. Repeat again till number
of sets is reached. For example: 25 lbs 10 reps, 20lbs 10 reps, 15lbs 10 reps is one set, so 30 reps total for each set
PLANNED
TRICEPS SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Push downs with bar 4 12 40
Close Grip Bench Press 4 10 45
Kick Backs 4 8 20
Dips with Weight on Lap (45 lb plate) 4 15 45
PerfectBodySystem.com Advanced Body Shaping Program
DAY 4
PLANNED
LEGS SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Step ups on bench with weight in hands - alternate legs 3 10 35
Dumbbell squats - touch ground when possible 4 8 60
Leg extensions 4 10 70
Leg curls or Bent Knee Dead Lifts 4 10 50
Calf raises (machine of choice) 4 20 50
PerfectBodySystem.com Advanced Body Shaping Program
DAY 1
PLANNED
CHEST SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Bench press (per 13-week plan)* 3 5 115
Flat dumbbell press 3 5 40
Incline dumbbell press 4 8 30
Chest flys 4 12 15
Pull overs 4 10 45
PLANNED
BICEP SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Standing barbell curls 2 10,8,6 50
Single Arm Dumbell curls 4 8 25
Hammer curls 4 12 25
Concentration Curls 4 8 20
* 13-week bench routine provided after you send me your 1-time max via email. I will send back to you your bench schedule. My 13-
week plan is guaranteed to increase your 1-time max by 30 lbs every 13 weeks.
PerfectBodySystem.com Advanced Body Shaping Program
DAY 2
PLANNED
BACK SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Pull Ups 5 10 BW
Dumbbell Power Cleans 3 15 40
Single Arm Dumbbell Row 4 8 50
Rear delts (cable or dumbbell) 3 15 15
Pull Overs 4 10 50
PerfectBodySystem.com Advanced Body Shaping Program
DAY 3
SHOULDERS SETS REPS PLANNED SET 1 SET 2 SET 3 SET 4
WEIGHT
Standing Dumbbell Press 4 10 15
Side laterals 4 8 12.5
Front laterals - Both Arms at the Same Time 4 10 15
Shrugs 4 20 60
*** Drop sets are when you do 3 sets of the desired reps in a row without rest, which represents 1 set. Rest. Repeat again till number
of sets is reached. For example: 25 lbs 10 reps, 20lbs 10 reps, 15lbs 10 reps is one set, so 30 reps total for each set
PLANNED
TRICEPS SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Push downs with bar 4 12 40
Skull Crushers 4 8 40
Kick Backs 4 8 20
Dips with Weight on Lap (45 lb plate) 4 15 45
PerfectBodySystem.com Advanced Body Shaping Program
DAY 4
PLANNED
LEGS SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Dumbbell squats - touch ground when possible 4 10 50
Leg extensions 4 12 70
Leg curls or Bent Knee Dead Lifts 4 15 40
Calf raises (machine of choice) 4 20 50
PerfectBodySystem.com Advanced Body Shaping Program
DAY 1
PLANNED
CHEST SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Bench press (per 13-week plan)* 3 5 125
Flat dumbbell press 3 5 50
Incline dumbbell press 4 8 35
Chest flys 4 12 15
Pull overs 4 10 50
PLANNED
BICEP SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Standing barbell curls 4 8 60
Incline Dumbell curls 4 10 25
Hammer curls 4 10 30
* 13-week bench routine provided after you send me your 1-time max via email. I will send back to you your bench schedule. My 13-
week plan is guaranteed to increase your 1-time max by 30 lbs every 13 weeks.
PerfectBodySystem.com Advanced Body Shaping Program
DAY 2
PLANNED
BACK SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Front Cable Pull Downs 4 12 80
Single Arm Dumbbell Row 4 8 50
Rear delts (cable or dumbbell) 3 15 15
PerfectBodySystem.com Advanced Body Shaping Program
DAY 3
SHOULDERS SETS REPS PLANNED SET 1 SET 2 SET 3 SET 4
WEIGHT
Seated Dumbbell Press 4 25 15
Side laterals 4 15 12.5
Front laterals - Both Arms at the Same Time 4 15 15
Shrugs 4 35 70
*** Drop sets are when you do 3 sets of the desired reps in a row without rest, which represents 1 set. Rest. Repeat again till number
of sets is reached. For example: 25 lbs 10 reps, 20lbs 10 reps, 15lbs 10 reps is one set, so 30 reps total for each set
PLANNED
TRICEPS SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Push downs with bar 4 10 50
Skull Crushers 4 8 40
Kick Backs 4 8 20
Reverse Grip Push Downs - Cable Machine 3 15 45
PerfectBodySystem.com Advanced Body Shaping Program
DAY 4
PLANNED
LEGS SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Dumbbell squats - touch ground when possible - Or 45 Degree 4 15 50
Leg Press
Leg extensions or Step ups 4 10 70
Leg curls or Bent Knee Dead Lifts 4 15 40
Calf raises (machine of choice) 3 20 50
PerfectBodySystem.com Advanced Body Shaping Program
DAY 1
PLANNED
CHEST SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Bench press (per 13-week plan)* 3 3 135
Flat dumbbell press 3 5 50
Incline dumbbell press 4 8 35
Chest flys 4 12 15
PLANNED
BICEP SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Standing barbell curls - Drop Sets X3 3 10 30
Hammer curls 4 10 30
Reverse Curls 4 8 30
* 13-week bench routine provided after you send me your 1-time max via email. I will send back to you your bench schedule. My 13-
week plan is guaranteed to increase your 1-time max by 30 lbs every 13 weeks.
PerfectBodySystem.com Advanced Body Shaping Program
DAY 2
PLANNED
BACK SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Front Cable Pull Downs 3 10 80
Cable Pull Downs - Behind Neck 3 10 80
Dumbbell Rows (Single Arm) 3 10 50
Seated Rows 3 10 100
Rear delts (cable or dumbbell) 3 15 15
Pull Overs 3 12 50
PerfectBodySystem.com Advanced Body Shaping Program
DAY 3
SHOULDERS SETS REPS PLANNED SET 1 SET 2 SET 3 SET 4
WEIGHT
Arnold Press 4 8 30
Side laterals 4 10 15
Front laterals - Single Arm at one Time 4 10 15
Upright Rows 4 8 70
Shrugs 4 15 70
*** Drop sets are when you do 3 sets of the desired reps in a row without rest, which represents 1 set. Rest. Repeat again till number
of sets is reached. For example: 25 lbs 10 reps, 20lbs 10 reps, 15lbs 10 reps is one set, so 30 reps total for each set
PLANNED
TRICEPS SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Push downs with bar 4 10 50
Skull Crushers 4 8 40
Kick Backs 3 10 25
Dips 4 20 BW
PerfectBodySystem.com Advanced Body Shaping Program
DAY 4
PLANNED
LEGS SETS REPS WEIGHT SET 1 SET 2 SET 3 SET 4
Dumbbell squats - touch ground when possible - Or 45 Degree 4 10 50
Leg Press
Leg extensions or Step ups 4 12 70
Leg curls or Bent Knee Dead Lifts 4 15 40
Standing Lunges - Alternate Legs 3 10 50
Calf raises (machine of choice) 4 20 50
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