Contents
LEGS & SHUOLDERS (MONDAY,
THURSDAY) ..........................................2
CHEST & BICEPS (TUESDAY,
FRIDAY) ................................................. 2
BACK & TRICEPS (WEDNESDAY,
SATURDAY)........................................... 3
6X A WEEK
LEGS & SHUOLDERS (MONDAY, THURSDAY)
EXERCISE:
SETS X REPS
ANY SQUAT VARIATION
5X5
LEG PRESS
2 X 10-15
LEG EXTENSION
2 X 10-15
SEATED LEG CURLS
4 X 10-15
CALF RAISES
4 X 15-25
DUMBBELL SHUOLDER
3 X 5-8
PRESS
DUMBBELL LATERAL RAISE 3 X 10-15
REAR DELT FLYE
3 X 10-15
CHEST & BICEPS (TUESDAY, FRIDAY)
EXERCISE:
SETS X REPS
FLAT BARBELL BENCH
5X5
INCLINE DUMBBELL PRESS 3 X 8-10
CHEST FLYE
3 X 10-15
INCLINE DUMBBELL CURL
3 X 8-12
MACHINE PREACHER CURL 3 X 10-15
HAMMER CURL
3 X 8-12
BACK & TRICEPS (WEDNESDAY, SATURDAY)
EXERCISE:
SETS X REPS
PULL-UPS/WEIGHTED PULL- 3 X 5-15
UPS
LAT PULLDOWN
2 X 10-15
T-BAR/CABLE ROW
2 X 10-15
MACHINE ROW
3 X 8-12
WEIGHTED DIPS/BW DIPS
3 X 6-10
SKULLCRUSHERS
2 X 10-15
OVERHEAD TRICEP
3 X 8-12
EXTENSION