Rap_Rocky 
"Cut down to 200lbs."
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Monday:
Chest
DB Chest Press – 3 x 10, 8, 6 & 1 x 20
Seated Military Press
Chest Flyes Machine
Triceps Extension
Cable Crossovers
Lat Pull-down
Decline Chest Press
T-Row Machine
Weighted Crunches
Tuesday:
Leg Muscles
Leg Extensions – 3 x 10, 8, 6
Biceps Curl
Leg Press
Lying Hamstring Curl
Calf Raises
Hanging Knee Raises
Squat Machine
Decline Leg Press
Barbell Deadlifts (2 sets)
Box Jump Squats
Crunches
Wednesday:
Calisthenics , Plyometrics, Cardio
Thursday:
Arm Muscles
Overhead Cable Curls – 3 x 10, 8, 6
Dip machine
Rope Attachment Crunches
Bicep lat Pull-down
Tricep Extension
Seated Bicep Curl Machine
Close grip Bench Press
Incline Bench DB Curls
Skull Crushers
Leg Extensions
Oblique Crunches
Friday:
Back/Shoulder
Romanian Deadlifts – 3 x 10, 8, 1 x 20
T-Row Machine
Seated Chest Press
Wide Grip Rows
DB Overhead Press
Shrug Machine
Weighted Back Extensions
DB Front Raises
Squats
Saturday & Sunday - Rest |
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