Monday: Biceps, Forearms and Abs | Sets | Reps |
---|---|---|
Biceps | ||
Alternating Dumbbell Curls | 2 | 4 - 6 |
Straight Bar Curls | 2 | 4 - 6 |
Curl Bar Curls | 1 | 4 - 6 |
Forearms | ||
Barbell Wrist Curls | 3 | 4 - 6 |
Abs | ||
Crunches | 2 | 10 - 12 |
Cable Rope Crunches | 2 | 6 - 8 |
Tuesday: Shoulders and Calves | Sets | Reps |
---|---|---|
Shoulders | ||
Military Barbell Press | 3 | 4 - 6 |
Standing Lateral Dumbbell Raises | 2 | 4 - 6 |
Seated Bent Over Rear Lateral Raises | 2 | 4 - 6 |
Calves | ||
Seated Calf Raises | 3 | 6 - 8 |
Standing Machine Calf Raises | 2 | 6 - 8 |
Wednesday: Legs | Sets | Reps |
---|---|---|
Legs | ||
Squats | 3 | 4 - 6 |
Leg Press | 2 | 4 - 6 |
Leg Curls | 2 | 4 - 6 |
Stiff-Leg Deadlifts | 2 | 4 - 6 |
Thursday: Back and Traps | Sets | Reps |
---|---|---|
Back | ||
Seated Cable Rows | 3 | 4 - 6 |
Barbell Rows | 2 | 4 - 6 |
Lat Pull-Downs | 2 | 4 - 6 |
Traps | ||
Barbell Shrugs | 3 | 4 - 6 |
Friday: Chest and Abs | Sets | Reps |
---|---|---|
Chest | ||
Incline barbell Bench Press | 3 | 4 - 6 |
Flat barbell Bench Press | 3 | 4 - 6 |
Dips (Weighted) | 1 | 4 - 6 |
Abs | ||
Leg Raises | 2 | 12 - 15 |
Cable Rope Crunches | 2 | 8 - 10 |