Workout Routine
Monday: Push 1
Muscles: Chest, Tricep, Shoulders
-Bench Press 4-10
-Incline Bench 4-12
-Decline Bench 4-10 (focus on volume Lighter Weight)
-Tricep Press 4-13
-Tricep Press Reverse Grip 4-12
-Rope Extensions 4-12
-Front Raises 1-15 (light to Warm up shoulders) 3-12 (Try to keep perfect form) 1-Failure (Keep Good
Form)
-Lateral Raises 4-12 (Keep good Form)
-Reverse peck decks 4-12 (slow and controlled)
-Dips Failure (Perfect Form)
Tuesday: Pull 1
Muscles:Back,Bicep
Wednesday: Legs 1
Muscles:Quads,Hamstrings,Calfs
Thursday:Arms
Muscles:Bicep,Tricep,Shoulder,Forearms(light)
Friday: Rest or Active rest (can be used as catch up day or lightly work any muscle needed)
Saturday: Rest
Sunday: Rest
Week 2
Monday Push 2
-DB press 4-10
-Incline DB press 4-15 (lighter weight focus on volume)
-Decline DB Press 4-12 (slow and controlled)
-Tricep Press 4-13
-Tricep Press Reverse Grip 4-12
-Rope Extensions 4-12
-OHP 4-12
-Lateral Raises 4-12
-Reverse Peck Decks 4-12
-Dips failure
Tuesday Pull 2
Wednesday Legs 2
Thursday Arms
Friday Rest or Active Rest(can be used as catch up day or lightly work any muscle needed)
Saturday Rest
Sunday Rest