Monday: Back + Biceps.
Biceps: Barbell Curls, 2 sets, 10 reps.
Preacher Curls, 2 sets, 10 reps.
Concentration Curl, 2 sets, 10 reps.
Back: Deadlifts, 4 sets, 8-15 reps.
Bent Barbell Rows, 5 sets, 6-15 reps.
1 Arm Dumbell Rows, 6 sets, 6-15 reps.
T-Bar Rows, 6 sets, 6-15 reps.
Seated Pulley Rows, 5 sets, 8-15 reps.
Lat Pulldowns, 5 sets, 6-15 reps.
Wednesday: Legs + Shoulders.
Legs: Squats, 4 sets, 6-30 reps.
Leg Extensions, 4 sets, 6-30 reps.
Calf Raises, 4 sets, 30 reps.
Leg Press, 6 sets, 6-30 reps.
Shoulders: Side Shoulder Raise, 5 sets, 6-15 reps.
Barbell Presses, 6 sets, 6-15 reps.
Front Shoulder Raises, 6 sets, 6-15 reps.
Friday: Chest + Triceps.
Chest: Bench Press, 6 sets, 6-15 reps.
Incline Bench Press, 6 sets, 6-15 reps.
Decline Bench Press, 6 sets, 6-15 reps.
Chest Press, 6 sets, 6-15 reps.
Dumbell Flies, 6 sets, 6-15 reps.
Dumbell Pullovers, 4 sets, 6-15 reps.
Triceps: Tricep Pushdown, 5 sets, 6-15 reps.
Tricep Extensions, 5 sets, 6-15 reps.
Dips, 4 sets, 30 reps.
Pressups, 3 sets, 50 reps. |
