MONDAY-Chest, Triceps, Abs
Chest-Bench Press- 4 sets- 4, 4, 6, 8
Incline Dumbbell Press- 4 sets- 4, 4, 6, 8
Decline Bench Press- 3 sets- 4, 6, 6
Flat Bench Dunbbell Flye- 3 sets- 4, 6, 6
Triceps-Close Grip Bench Press- 4 sets- 4, 4, 6, 8
Overhead Cable Extension- 4 sets-4, 4, 6, 8
Straight Bar Pressdown- 4 sets- 4, 4, 6, 8
Abs- Double Crunch- 2 sets- 20, 20
Crossover Crunch- 2 sets- 15, 15
Scissor Kick- 2 sets- 10, 10
TUESDAY-Quads, Hamstrings/glutes, Calves
Quads-Barbell Squat- 4 sets- 4, 4, 6, 8
Front Squat- 3 sets- 4, 6, 8
Barbell Hack Squat- 6, 6, 8
Hamstrings/glutes-Romanian Deadlift- 4 sets- 4, 4, 6, 8
Good Morning- 4 sets- 4, 4, 6, 8,
*the Barbell Hack Squat is a move that both finishes the quads,and warms up the glutes and hamstrings.
Calves- Standing Calf Raise- 5 sets- 8, 10, 12, 15, 25
Seated Calf Raise- 5 sets- 8, 10, 12, 15, 25
WEDNESDAY- OFF
THURSDAY-Back, Biceps, Forearms, Abs
Back-Deadlift- 5 sets- 6, 6, 8, 10, 12
Bent Over Barbell Row- 5 sets- 8, 8, 10, 10, 12
Lat Pulldown- 3 sets- 8, 10, 12
Shoulders/ Traps- Overhead Barbell Press- 4 sets- 4, 4, 6, 8
Upright Row- 4 sets- 4, 4, 6, 8
Lateral Raise- 3 sets- 4, 6, 6
Seated Bent Over Dumbbell Raise- 3 sets- 4, 6, 6
Biceps-Barbell Curl- 4 sets- 4, 4, 6, 8
Preacher Curl- 4 sets- 4, 4, 6, 8
Hammer Curl- 4 sets- 4, 4, 6, 8
Abs- same as monday
FRIDAY- OFF
**rest 2-3 minutes between every set in this routine. |
