Weeks 1-4
Mon: Chest, Calves, Abs
:Flat Bench Press - 4 sets, 10-12
:Incline Dumbell Press - 4 sets, 10-12
:Pec-dec Flyes - 5 sets, 8-10
:Standing Calve Raises - 4 sets, 12-15
:Sitting Calve Raises - 4 sets, 12-15
:Crunches - 4 sets, 15-20
:Hanging Leg raises - 4 sets, 12-15
Tues: Biceps, Triceps, Abs
:Barbell Curls - 4 sets, 10-12
:Hammer Curls - 4 sets, 10-12
:Lateral Cable Curls - 4 sets, 12-15
:Pressdowns - 4 sets, 10-12
:Dumbell Kickbacks - 4 sets, 10-12
:Dumbell Overhead Exts. - 4 sets, 10-12
:Crunches - 4 sets, 15-20
:Hanging Leg Raises - 4 sets, 12-15
Wed: Traps, Forearms, Calves
:Sitting Dumbell Shrugs - 4 sets, 12-15
:Standing Barbell Shrugs - 4 sets, 10-12
:Wrist Curls Superset w/ Reverse Wrist Curls - 4 sets, 10-12
:Standing Calve Raises - 4 sets, 12-15
Thurs: Back, Hams, Abs
:Widegrip Pulldowns (Behind The Neck) - 4 sets, 10-12
:Sitting Cable Rows - 4 sets, 10-12
:Dumbell Rows - 4 sets, 10-12
:Deadlifts - 4 sets 8-10
:Sitting Leg Curls - 4 sets, 12-15
:Lying Leg Curls - 4 sets, 10-12
:Crunches - 4 sets, 15-20
:Hanging Leg Raises - 4 sets, 12-15
Fri: Shoulders, Quads, Abs
:Smith Machine Shoulder Press - 4 sets, 10-12
:Dumbell Front Raises - 4 sets, 12-15
:Bent Over Dumbell Lateral Raises - 4 sets, 10-12
:Leg Press - 4 sets, 10-12
:Leg Exts. - 4 sets, 12-15
:Squats - 4 sets, 8-10
:Crunches - 4 sets, 15-20
:Hangings Leg Raises 4 sets, 12-15
Sat: Biceps, Back
:One-arm Dumbell Preacher Curls - 4 sets, 10-12
:Concentration Curls - 4 sets, 10-12
:Barbell Rows - 4 sets, 8-10
:Reverse Crunches - 4 sets, 12-15
Sun: OFF |
