Monday - Chest & Sholders
|
Exercise |
Sets |
Reps |
Barbell Bench Press
|
3
|
10 - 12
|
Flat Dumbbell Flyes
|
3
|
10 - 12 |
Incline Barbell or Dumbbell Press
|
3
|
10 - 12 |
Dumbbell Side Lateral Raises
|
3
|
10 - 12 |
Barbell Upright Rows
|
3
|
10 - 12
|
Tuesday - Legs |
Hack Squats
|
3-4
|
12 - 15
|
Leg Press
|
3-4
|
12 - 15
|
Barbell Squats or Barbell Front Squats
|
3-4
|
8 - 10 |
Leg Extensions
|
3
|
12 - 15 |
Leg Curls |
3 |
12 - 15 |
Wednesday - Back & Calves |
Medium Grip Lateral Pull Downs (Front)
|
3
|
10 - 12 |
T-bar Rows or Bent over Barbell Row
|
3-4
|
8 - 10 |
Deadlift |
3-4 |
8 - 10 |
Standing Calf Raises |
3
|
12 - 15 |
Seated Calf Raises |
3
|
12 - 15 |
Thursday - Biceps, Triceps & Abs |
Barbell Curls |
3 |
10 - 12
|
Dumbbell Concentration Curls
|
3 |
10 - 12 |
Lying Tricep Extensions |
3 |
10 - 12 |
Tricep Push Downs |
3 |
10 - 12
|
Hanging Leg Raises |
4 |
15 |
Incline Sit Ups (Knees Bent) |
4 |
10 - 12 |