WORKOUTS – WEEK E

Day 1- Chest/ Triceps

Flat Smith Bench Press HEAVY x 5

  • 1 warm up set
  • 5 working sets

Incline Smith bench  press x 12

  • For 7 sets!

Pushups 

  • 1 set, 1 min Max!

French Press / Skull Crushers

  • 3 sets of 12-15

Day 2 – Back/Bicep

Lat Pulldowns or Assisted Pull ups

Close Grip Cable Rows

Straight Arm Cable Pull Downs

  • 4 working sets of 20 reps 

Standing Barbell Curls (Triple drop set)

  • Drop Set 1: 20 reps
  • Drop Set 2: 15 reps
  • Drop Set 2: 10 reps

Day 3 – Legs

Giant Set:

Leg Press

Weighted Lunges 

Bodyweight Lunges 

  • 3 Working sets of 20 reps

Giant Set:

Hack Squat

Leg extensions

Lying Leg curls

  • 3 working sets of 15 reps

Day 4 – Shoulders

Giant Set

Front Dumbbell Raises

Side Dumbbell Raises

Rear Dumbbell Raises

  • Light Moderate weight. 3 working sets of 15 reps of each. 

Giant Set 

Shoulder Machine Press

Upright Rows

Single Arm Cable Side Lateral Raises

Dumbbell Shrugs 

  • 3 working sets Heavy 8-12 reps

Day 5 – FLEX FRIDAY

Cable Tricep Extensions

  • 15-20 reps x 3 

Preacher Curls

  • 12-15 reps x 3

Skull-crushers

  • 15-20 reps x 3

Standing EZ Curl Bar 

  • 12-15 reps x 3