WMDStriketeams 
"I want to completely transform by body, with substantial fat loss and solid muscle growth."
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Monday (Chest and Back)
Barbell Flat Bench Press
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Barbell Incline Bench Press
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
High Standing Cable Flys
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Low Standing Cable Flys
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Assisted Pull-Ups
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Back Rows
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Seated Cable Row
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Hyper-Extensions
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
1 Hour of Cardio
Tuesday (Biceps, Triceps, Forearms)
Standing Barbell Curls
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Standing Hammer Curls
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Alternate Dumbbell Curls
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Decline Dumbbell Tricep Extensions
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Standing Tricep Pushdowns w/ Backrest
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Incline Dumbbell Kickbacks
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Seated Reverse Grip Tricep Extensions
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Machine Preacher Curls
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Forearm Curl-In
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Forearm Twists
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
1 Hour of Cardio
Wednesday (Shoulders, Legs)
Neutral Dumbbell Press
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
EZ Bar Upright Row
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Side Lateral Raise
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Squats
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Leg Press
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Leg Extensions
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Leg Curls
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
1 Hour of Cardio
Thursday (Chest and Back)
Dumbbell Flat Bench Press
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Decline Bench Press
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Cable Flys
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Decline Cable Flys
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Assisted Pull Ups
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Reverse Grip Pulldown
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Dumbbell Bench Rows
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Rear Delt Rows
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
1 Hour of Cardio
Friday (Biceps, Triceps, Forearms)
Barbell Preacher Curls
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Reverse Barbell Curls
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Two Hand Cable Curls
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Concentration Curls
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Seated Reverse Grip Tricep Extensions
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Rope Pressdown
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Push Ups
3 Sets of 10
Forearm Curl-Out
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Forearm Twists
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
1 Hour of Cardio
Saturday (Shoulders and Legs)
Rocky Press
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Upright Rows
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Front Dumbbell Raises
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Squats
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
Dead lifts
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
One-Leg Extensions
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
One-Leg Curls
4 Sets (12 reps, 10 reps, 8 reps, 6 reps)
1 Hour of Cardop
Sunday
DAY OFF |
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