Chest & Back
BB Bench
Shoulders
10,10,8,6
Military Press
Legs
10,8,8,6
Squat
Arms
8,8,6,4
Seated DB Bicep curl
10,10,8,8
12,12,10,10
BB Row
10,10,8,6
DB Front Raise
3x12 (3 sec. neg.) Single leg leg press10,8,8,6
Seated Overhead DB
tricep ext.
Decline Cable Fly
3x8
DB Side lateral raise
3x10 (3 sec. neg.) Leg ext.
Cable Curl
4x8
Low Row
3x8 (2 sec. Contraction) DB Reverse Fly
Wide Grip Tricep ext.
10,10,8,8
Incline DB Bench
8,8,6,6
Walking lunges
Preacher Curl
12,10,8,6
Wide Grip Lat pull
12,12,10,10
Lying Ham. Curls 3x8 (3 sec. neg.)
Incline BB Skullcrusher
12,10,8,6
NOTES:
ALL MOVEMENTS PERFORM AT RPE 7-8.
3x15
4x20
SUPERSET
(bodyweight) 4x20