Monday - Chest, Back & Abs
Exercise
Sets
Reps
1. Barbell Bench Press
5
12, 12, 10, 8, 6
2. Dumbbell Fly
4
12
3. Bent-Over Row
4
12
4. Hammer Strength Row
4
12
5. Weighted Pullup
5
15, 12, 10, 10, 8
6. Weighted Dip
5
15, 12, 10, 10, 8
7a. Plank
1-3
60 seconds
7b. Cable Crunch
1-3
12 - 15
7c. Sit Up
1-3
12 - 15
7d. Reverse Crunch
1-3
12 - 15
7e. Hanging Leg Raise
1-3
12 - 15
7f. Oblique Crunch
1-3
12 - 15 each side
Sets
Reps
1. Barbell Squat
5
10, 8, 8, 6, 4
2. Stiff-Legged Deadlift
4
12
3. Hamstring Curls
3
20
4. Leg Extension
3
20
5. Seated Leg Curl
3
20
Sets
Reps
1. Weighted Chin Up
5
15, 12, 10, 10, 8
2. Barbell Curls
3
10
3. Hammer Curls
3
10
4. Cable Tricep Extensions
3
10
5. Barbell French Press
3
10
6a. Plank
1-3
60 seconds
6b. Cable Crunch
1-3
12 - 15
6c. Sit Up
1-3
12 - 15
6d. Reverse Crunch
1-3
12 - 15
6e. Hanging Leg Raise
1-3
12 - 15
6f. Oblique Crunch
1-3
12 - 15 each side
Tuesday - Legs
Exercise
Wednesday - Abs & Arms
Exercise
Thursday - Chest, Shoulders & Back
Exercise
Sets
Reps
1. Barbell Bench Press
5
12, 12, 10, 8, 6
2. Dumbbell Fly
4
12
3. Bent-Over Row
4
12
4. Bent-Over Lateral Raise
3
15
5. Dumbbell Shoulder Press
5
15, 12, 10, 10, 8
6. Lateral Raise
4
12
7. Front Raise
4
12
Sets
Reps
1. Barbell Squat
5
10, 8, 8, 6, 4
2. Stiff-Legged Deadlifts
4
12
3. Hamstring Curls
3
20
4. Leg Extension
3
20
5. Seated Leg Curl
3
20
6a. Plank
1-3
60 seconds
6b. Cable Crunch
1-3
12 - 15
6c. Sit Up
1-3
12 - 15
6d. Reverse Crunch
1-3
12 - 15
6e. Hanging Leg Raise
1-3
12 - 15
6f. Oblique Crunch
1-3
12 - 15 each side
Friday - Legs & Abs
Exercise