|
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 |
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