Program
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat: Legs
Push
V-bar Tricep push down
3x12-15
Bench Press
4x 6-8
Overhead Press
3x 10-12
Overhead tricep extensions and/or
skull-crusher
3x10-12
Dips
3x6-8
Flyer machine
3x8-10
Lateral raise
3x 15-20 (Last to F)
Pull
Face pull
3x12-15
Cable row
3x8-10
Lat pulldown &/or straight arm pull- 3x 10-12
down
Chest supported row
3x8-10
Dumbbell shrugs
3x 10-12
barbell curl
3x10
Reverse barbell curl
3x10
Sit ups
4x 15 (last to F)
Legs
Standing calf raise
3x10-12
Seated calf raise
3x10-12
Hack squat
3x8-10
Prone or Seated leg curl
3x10-12
Leg Press
3x10-12
Leg extension
3x10-12
Squat
4x6-8
Romanian deadlift
3x8-10