WORKOUT- WEEK A

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

DAY 5- Flex Friday!

Show us your FLEX! Take a photo during your workout and tag us on IG @alphamaledr