DAY 1- Chest & Triceps
Bench Press / Chest Press Machine
- 1 Warm up set of 12
- 4 working sets of 10-12
Pec Deck/ Flys
- 4 sets 10-12
Incline Machine/Dumbbell incline press
- 4 sets 10-12
Pushups
- 1 set, 1 min Max
Cable Rope Triceps Extension
- 3 sets 12-15 reps
DAY 2- Back & Bicep
Lat Pulldowns or Assisted Pull ups
1 warm up set of 12 reps
3 Working sets of 8-12
Barbell Bentover Row
3 working sets of 8-12
Straight Arm Cable Pulldowns
3 working sets of 15 reps
Preacher Curls
4 working sets 12-15 (squeeze and contract at the top)
Single Concentration Curls
1 set of 20-30lb dumbbell for 12 reps
1 set of 8-10 reps (failure) 35-45lb dumbbell
DAY 3- Legs
Lunges
100 slow deep and steady
Hack Squat
4 working sets of 8-12 reps
Seated Leg Press
3 working sets 8-12 reps
Leg extensions
3 working sets of 8-12 reps
Seated leg curls
3 working sets of 8-12 reps
Standing Calf Raises x 100 reps
DAY 4- Shoulders
Dumbbell Shoulder Press
4 working sets of 12 reps
Dumbbell Side Lateral Raises
4 working sets of 12 reps
Dumbbell Front Raises
3 working sets of 12 reps
Bent Over Rear Dumbbell Flies
3 working sets of 12 reps