lilweed24 
"Build my chest."
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Monday - Chest & Tris
Barbell Bench Press; 4 sets of 8-10 reps
Barbell Incline Bench Press; 3 sets of 8 reps
Barbell Decline Bench Press; 3 sets of 8-10 reps
Cable Crossover; 3 sets of 10 reps
Cable One Arm Triceps Extension; 3 sets of 10 reps
Weighted Bench Dip; 3 sets of 20 reps
Pushups (superset flat, incline, decline); 2 sets to failure
Tuesday – Legs
Smith Machine Leg Squat; 4 sets of 8 reps
Leg Press; 4 sets of 6 reps
Leg Extensions; 3 sets of 8 reps
Lying Leg Curls; 3 sets of 8 reps
Seated Calf Raise; 3 sets to failure
Dumbbell Rear Lunge; 3 sets of 8 reps
Exercise Ball Crunch; 3 sets
Wednesday - Bis & Tris & Forearms
Seated Cable Curls; 3 sets of 10 reps
Cable Lying Triceps Extension; 3 sets of 10 reps
Incline Dumbbell Curl; 3 sets of 10 reps
Seated Triceps Press; 3 sets of 10 reps
Barbell Curls (sit reverse on a decline bench); 3 sets of 10 reps
Incline Barbell Triceps Extension (sit reverse on a decline bench); 3 sets of 10 reps
Drag Curl; 3 sets of 8 reps
Decline Close Grip Bench To Skull Crusher; 3 sets of 8 reps
Standing Barbell Behind The Back Wrist Curl; 3 sets of 10 reps
Reverse Barbell Curl; 3 sets of 10 reps
Thursday - Shoulders & Back
Front Dumbbell Raise (vary angle); 3 sets of 10 reps
Side Lateral Raise; 3 sets of 10 reps
Smith Machine Overhead Shoulder Press; 3 sets of 10 reps
Smith Machine Shrug; 3 sets of 10 reps
Farmer's Walk; 3 sets
Bent Over Dumbbell Row; 3 sets of 10 reps
Inverted Pullups (Smith Machine); 3 sets to failure
Abs (plate twists or medicine ball); 3 sets
Friday - Chest & Tris
Barbell Bench Press; 4 sets of 8-10 reps
Incline Dumbbell Press; 3 sets of 8 reps
Decline Dumbbell Flyes; 3 sets of 8 reps
Close Grip Barbell Bench Press; 3 sets of 8 reps
Triceps Dumbbell Kickback; 3 sets of 10 reps
Weighted Bench Dip; 3 sets to failure |
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