Monday- Back/Traps
Deads- 4 sets 15,10,8,5-6 reps
BB rows- 4 sets 12,10,6,6
Seated row- 4 sets 15,12,8,8
HS upper back- 4 sets 15,12,10,8
Shrugs- 5 sets 15,12,10,8,6
Tuesday- Chest/ Abs
Flat DB- 5 sets 15,10,8,6,4
Incline BB- 5 sets 15,10,8,6,4
Dips/flys- 4 sets 10-15
Cable Cross- 3 sets 12-15
Pull overs- 3 sets 8-15
15 min cardio
Wednesday- OFF
Thursday- Legs/Biceps/Abs
Squats- 5 sets 15,12,10,8,6
Leg press- 5 sets 12,8,6,6
Lunges- 4 sets 10-15
Extensions- 3 sets 10-15
BB curl- 4 sets 12,8,6,6
Seated DB curl- 4 sets 15,12,8,6
21's- 3 sets
Friday- Shoulders/ Tris
Db press- 4 sets 12,10,8,6
Lat raises- 4 sets 8-15
Rear delt- 4 sets 10-15
front raises- 3 sets 10-15
Close grip- 4 sets 15,12,8,6
pressdown- 4 sets 15,12,10,8
Weighted dips- 4 sets 15,12,12,10
15 min cardio
Saturday- Off
Sunday- Cardio/Abs |
