Monday: Chest / light Triceps
Flat Bench: 5 sets, reps 10,8,8,6,4
Incline Bench: 5 sets, reps 10,8,8,6,4
Decline Bench:4 sets, reps 10,10,8,8
Incline Dumbbell flys: 4 sets, reps 10,8,8,6
Pec Dec Flys: 5 sets, reps 10,10,8,6,15
One Arm Pushdowns: 3 sets, reps 10,10,10
Bench Dips: 2 sets till failure
Tuesday: Back / Light Biceps
Weighted Pull Ups: 4 sets, reps 8,8,6,4
Lat Pull Down (wide grip): 3 sets, reps 10,8,6
Lat Pull Down (close grip): 3 sets, reps 10,8,6
Cable Rows: 5 sets, reps 10,10,8,8,6
T Bar Rows:4 sets, reps 8,8,6,4
Incline Dumbbell Curls: 3 sets, reps 10,10,10
Light Preacher Curls: 3 sets, reps 15,12,10
Wednesday: Quads / Calves
Squats: 5 sets, reps 10,8,8,6,4
Hack Squats: 4 sets, reps 10,10,8,8
Leg Ext: 4sets, reps 10,10,10,10
Leg Press: 5 sets, reps 10,8,6,4,4
Calf Raises:5 sets, reps 15,10,10,10,15
Thursday: Shoulders / Traps
Behind the Head Press: 5 sets, reps 10,8,6,4,20
Front Raises: 3 sets, reps 10,10,10
Lat Raises: 4 sets, reps 10,10,8,8
Rear Delt Machine: 4 sets, reps 10,10,8,8
Barbell Shrugs: 5 sets, reps 15,10,10,8,15
Dumbbell Shrugs: 4 sets, reps 10,10,10,10
Friday: Arms Bis / Tris (Hard):
Straight Bar Curls: 4 sets, reps 10,10,8,8
Preacher Curls: 5 sets, reps 10,8,8,6,6
Cable Curls: 4 sets, reps 10,10,8,6
Hammer Curls: 4 sets, reps 10,10,10,10
Weighted Dips: 4 sets, reps 10,8,6,4
Skull Crushers: 4 sets, reps 10,10,10,10
Behind the Head Ext: 4 sets, 20,15,10,10
Rope Pushdowns: 5 sets, reps 10,8,8,6,15
Saturday: Hamstrings / calves
Leg Curls: 4 sets, reps 10,10,10,10
Single Leg Curls:4 sets, reps 10,10,8,8
Lunges: 3 sets on each leg 10,10,10
Standing Calf Raises: 5 sets, reps 15,12,10,10,15
Seated Calf Raises:5 sets,reps 10,10,10,10,10 |
