How’s this look. I did a lot of research on it at their forum. Of course, after every exercise you do a 30 second static hold, then you do the 60 seconds of extreme stretching (except for calves)
Day 1-
Incline barbell: 15 RP, 8 reps set #1.
Shoulder dumbbell: 15-20 RP, 8-10 set #1.
Skullcrushers: 15-30 RP, 8-10 set #1.
Pulldowns: 15-20 RP.
Barbell rows: 10-12 reps straight.

Day 3-
Barbell curls: 15-20 RP, 8 reps set #1.
Hammer curls: 12-18 straight.
Seated calves: 12 straight. 10 second hold at stretch.
Leg curls: 20-25 RP.
Squats: 4-8 reps straight. 20 reps straight.

Day 5-
Flat bench: 15 RP, 8 reps set #1.
Military press: 15 RP, 8 reps set #1.
Dips: 15-20 RP.
Pull-ups: 15-20 RP.
Deadlifts: 1 set of 6-8, 1 set of 3-4.

Day 7-
Preacher curls:15-20 RP
Reverse grip: 12-18 reps straight.
Donkey calf: 12 straight. 10 second hold at stretch.
Hack squats: 4-8 reps. 20 reps straight.
Stiffleg deads: Sets of 6 adding 10 pds. until I can’t.

Day 9-
Incline dumbbell: 15-20 RP.
Behind the neck barbell: 15 RP.
Close grip bench: 11-15 RP.
Pulldowns: 15-20 RP.
Cable Rows: 15-18 RP.

Day 11-
Incline dumbbell curls: 15-20 RP.
Barbell wrist curls: 12-18 straight.
Seated calves: 12 reps. 10 second hold at stretch.
Front quad press: 6-8 reps. 20 reps straight.
Standing leg curls: 20-30 RP.

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