Workouts – Week B

Day 1 – Chest/Triceps

Incline Dumbell Press / sub for incline press machine if necessary

  • 1 Warm up set of 12
  • 4 working sets of 8-10

Incline Dumbbell Flys

  • 4 sets 8-10

Low range cable flys

  • 4 sets 10-12

Pushups 

  • 1 set, 1 min Max

Dips/ weight assist dips machine

  • 3 sets 10-15

DAY 2 – Back/Bicep

Lat Pulldowns or Assisted Pull ups

  • 1 warm up set of 12 reps
  • 3 Working sets of 8-12 

Single Arm Dumbbell row

  • 3 working sets of 8-12

V-Bar Cable Pull Downs

  • 3 working sets of 15 reps

Hammer Curls

  • 4 working sets 12-15 (squeeze and contract at the top)

21s

  • 3 rounds of this. Watch video for example:

Day 3 Legs

60 reps of Weighted Lunges

Hack Squat

  • 4 working sets of 8-12 reps

Machine 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

  • 100 reps

Day 4- Shoulders

Smith Machine Shoulder Press

  • 4 working sets of 12 reps

Dumbbell Side Lateral Raises

  • 4 working sets of 12 reps

Upright Rows 

  • 3 working sets of 12 reps

Reverse Pec Dec

  • 3 working sets of 12 reps

DAY 5- FLEX FRIDAY