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 & Biceps
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