Day 1 - Chest and Triceps
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Incline dumbbell press (chest), 3 sets
seated chest cable flys, 3 sets
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houlder press, 2 sets
S
Lateral raises, 2 sets
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traight bar tricep pulldown, 3 sets
S
Overhead tricep extension (ez attachment for wrist motion), 3 sets
Day 2 - Legs and shoulders
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Single Arm Rear Delt Fly, 2 sets
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ying leg curls (hamstrings)
L
Pendulum squat or hack squat or normal squat (feet back for quad bias)
RDLs (hamstrings and glutes)
Leg curls (quads)
Calf raises (3 sets, DEEEP stretch)
Day 3 - Rest
Day 4 - Back and Biceps
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-
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ayesian curls
B
Single arm preacher curls
Hammer curls
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ulls ups warm up (3 sets, 8 reps)
P
Chest supported rows
Lat Pull down
Deficit pendelay row
ay 5 - Rest
D
Day 6 - Rest
Day 7 - Upper body
- Incline barbell bench press, 3 sets (8-10 reps)
- Seated chest cable flys
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Weighted pull ups
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High Cable lateral raises
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Cable overhead tricep extension
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Bayesian curls
Alternative exercises
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Bench press (flat bench chest movement)
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-
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traight bar cable curls (biceps)
S
EZ Bar preacher curls
Incline DB bicep curl
-
Cable Rows (Back)
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