Day 1 – Chest & Triceps

SUPER SET

  • Chest Press Machine x 12
  • +Pec Deck / Flys x 12
  • For 3 sets

SUPER SET

  • Incline Smyth Machine bench press x 12
  • +Cable Flys x 12
  • For 3 sets

SUPER SET

  • Barbell bench press / sub machine if necessary x 12
  • +Pushups 30 sec max
  • For 2 sets

SUPER SET

  • Cable rope triceps ext x 15-20
  • +Cable triceps ext overhead x 15-20
  • For 3 sets

Day 2 – Back & Biceps

Lat Pulldowns or Assisted Pull ups

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

Dumbbell Pullovers

  • 3 working sets of 8-12

Wide Grip Cable Rows

  • 3 working sets of 15 reps

Standing Barbell Curls 

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

Single Arm Dumbbell Preacher Curl

  • 1 set of 15-25lb dumbbell for 12 reps
  • 1 set of 8-10 reps (failure) 20-45lb dumbbell

Day 3 – Legs

Lunges

  • 120 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

  • 100 reps

Day 4 – Shoulders

Machine Shoulder Press

  • 4 working sets of 12 reps

Cable Side Lateral Raises

  • 4 working sets of 12 reps

Cable Upright Rows

  • 3 working sets of 12 reps

Incline Bench Reverse Flies (Chest against the bench)

  • 3 working sets of 12 reps

Day 5 – FLEX FRIDAY

Week D