Monday: Legs | Sets | Reps |
---|---|---|
Legs | ||
Squats | 3 | 4 - 6 |
Leg Press | 2 | 4 - 6 |
Stiff Leg Deadlift | 2 | 4 - 6 |
Calves | ||
Standing Machine Calf Raises | 3 | 6 - 8 |
Seated Calf Raises | 2 | 6 - 8 |
Tuesday: Chest and Forearms | Sets | Reps |
---|---|---|
Chest | ||
Incline Barbell Bench Press | 3 | 4 - 6 |
Flat Barbell Bench Press | 3 | 4 - 6 |
Decline Barbell Bench Press | 1 | 4 - 6 |
Forearms | ||
Barbell Wrist Curls | 2 | 6 - 8 |
Dumbbell Wrist Curls | 2 | 6 - 8 |
Wednesday: Back and Traps | Sets | Reps |
---|---|---|
Back | ||
Barbell Rows | 2 | 4 - 6 |
V-Bar Pull-Downs | 2 | 4 - 6 |
Pull-Ups (Weighted) | 2 | 4 - 6 |
Seated Cable Rows | 1 | 4-6 |
Traps | ||
Barbell Shrugs | 1 | 4-6 |
Thursday: Shoulders and Triceps | Sets | Reps |
---|---|---|
Shoulders | ||
Seated Dumbbell Press | 3 | 4 - 6 |
Military Barbell Press | 2 | 4 - 6 |
Standing Lateral Dumbbell Raises | 2 | 4 - 6 |
Triceps | ||
Lying Tricep Extensions | 2 | 4 - 6 |
Cable Push-Downs | 2 | 4 - 6 |
One-Arm Dumbbell Overhead Extensions | 1 | 4 - 6 |
Friday: Biceps and Abs | Sets | Reps |
---|---|---|
Biceps | ||
Straight Bar Curls | 2 | 4 - 6 |
Hammer Curls | 2 | 4 - 6 |
Curl Bar Curls | 1 | 4 - 6 |
Abs | ||
Leg Raises | 2 | 12 - 15 |
Cable Rope Crunches | 2 | 8 - 10 |