Weekl Day 1 Exercise I !Bench Press lrncline Dumbbell Press IReverse-Gri12 Dumbbell Press lrncline Dumbbell Flxe !cable Crossover !smith Machine HiQ Thrust !crunch lwoodchOQQer Day2 Exercise I lsauat IDeadlift IBulgarian split Squat IStep ups ILeg Curl !standing Calf Raise !seated Calf Raise Day3 Exercise I !Barbell Bent-Over Row lwide-GriQ Lat Pulldown IReverse-GriQ Lat Pulldown !seated Cable Row !straight-Arm Pulldown IRoQe Cable Crunch !cable Oblique Pushdown !Plank Day4 Exercise I !Dumbbell Shoulder Press !Barbell UQright Row !Dumbbell Lateral Raise !Face Pull !cable Front Raise !Barbell Shrug !smith Machine Behind-Back Shrug Reps II Sets II 1130 114 1130 114 1130 113 113 1130 1130 113 1130 113 1130 113 1130 113 IIMuscle Groupl llchest llchest llchest llchest llchest IIAbs IIAbs IIAbs Reps II Sets II 1130 114 1130 113 1130 113 1130 113 1130 113 1130 114 1130 114 IIMuscle Groupl IILegs IILegs IILegs IILegs IILegs llcalves llcalves Reps II Sets II 1130 114 1130 113 1130 113 1130 113 1130 113 1130 113 1130 113 IITo failure 113 IIMuscle Group IIBack IIBack IIBack IIBack IIBack IIAbs IIAbs IIAbs Reps II Sets II 1130 114 113 1130 1130 113 1130 113 1130 113 1130 113 1130 113 IIMuscle Groupl IIshoulders IIshoulders IIshoulders IIshoulders IIshoulders IITraps IITraps everything is really 5 sets, Alternate between 5th set being a drop set and a max reps set !straight-Arm Pushdown !Leg Press Calf Raise IDonkex Calf Raise Day 5 Exercise I lclose-GriQ Bench Press Dumbbell Overhead TriceQS Extension !Barbell Lxing TriceQS Extension ITriceQS Pressdown !Dumbbell Kickback !Barbell Curl !Behind-Back Cable Curl !Dumbbell Concentration Curl !Hammer Curl !Barbell Reverse Curl !Barbell Wrist Curl !Barbell Reverse Wrist Curl Week2 Day 1 Exercise I !Bench Press !Incline Dumbbell Press IReverse-GriQ Dumbbell Press lrncline Dumbbell Flxe !cable Crossover !smith Machine HiQ Thrust !crunch lwoodchOQQer Dav2 Exercise I !squat IDeadlift !Leg Press !Leg Extension !Leg Curl !standing Calf Raise !seated Calf Raise 113 114 114 1130 1130 1130 II Sets II 3 1130 □ 11 113 113 113 114 113 113 113 112 113 113 IITraps llcalves llcalves Reps 30 1 1130 1130 1130 1130 1130 1130 1130 1130 1130 1130 I I I II Muscle Group IITriceps IITriceps IITricees IITriceps IITriceps IIBiceps IIBiceps IIBiceps IIBiceps IIForearms IIForearms IIForearms Reps II Sets II ll1s 114 ll1s 113 113 ll1s ll1s 113 113 ll1s 113 ll1s 113 ll1s 113 ll1s IIMuscle Groupl llchest llchest llchest llchest llchest IIAbs IIAbs IIAbs II Sets II 114 ll1s 113 ll1s 113 ll1s 113 ll1s 113 ll1s ll1s 114 114 ll1s IIMuscle Group IILegs IILegs IILegs IILegs IILegs llcalves llcalves Reps