•
CHEST
1. Flat Barbell Bench Press
▪ 3 x 6-8
2. Incline Dumbbell Bench Press
▪ 3 x 10
3. Incline Hammer Press
▪ 3 x 10
4. Standing Cable Fly
▪ 3 x 10-12
5. Decline Dumbbell Bench
▪ 3 x 10
•
BACK
1. Bent Over Barbell Row
▪ 3 x 10
2. Wide Grip Lat Pulldown
▪ 3 x 8-12
3. One Arm Dumbbell Row
▪ 3 x 8-12
4. Standing Cable Lat Pulldown
▪ 3 x 8-12
5. Barbell Rack Pull
▪ 3 x 10
•
Shoulders
1. Seated Dumbbell Shoulder
▪ 3 x 8-12
2. Seated Dumbbell Lateral Raise
▪ 3 x 10
3. Standing Cable Lateral Raise
▪ 3 x 10
4. Incline Dumbbell Rear Delt Raise
▪ 3 x 10
5. Rear Delt Fly Machine
▪ 3 x 10
•
LEGS
1. Romanian Deadlift
▪ 3 x 10
2. Leg Press (Quad Focus)
▪ 3 x 12
3. Lying Leg Curl 4
▪ 4 x 10
4. Leg Extension
▪ 4 x 12
5. Bulgarian Split Squat
▪ 3 x 10
6. Hip Thrust (On Rowing Machine)
▪ 3 x 12
•
Arm Day
1. Flat Dumbbell Skullcrusher
▪ 4 x 10
2. Cable Pressdown
▪ 4 x 10
3. Overhead Rope Extension
▪ 3 x 10-12
4. Feet Elevated Bench Dip
▪ 3 x 15
5. Standing Barbell Curl
▪ 4x8
6. Alternating Dumbbell Hammer Curl
▪ 4 x 10
7. Standing EZ Bar Cable Curl
▪ 4 x 10