Weeks 5-8

Monday: Backs and ForearmsSetsReps
Back
Pull-Ups-50
V-Bar Pull Downs24 - 6
Barbell Rows24 - 6
Forearms
Barbell Wrist Curls26 - 8
Standing Dumbbell Wrist Curls26 - 8

Tuesday: Shoulders and TrapsSetsReps
Shoulders
Military Barbell Press34 - 6
Seated Dumbbell Press14 - 6
Standing Lateral Dumbbell Raises24 - 6
Traps
Barbell Shrugs34 - 6

Wednesday: Legs and CalvesSetsReps
Legs
Squats44 - 6
Barbell Lunges24 - 6
Stiff-Leg Deadlifts24 - 6
Calves
Seated Calf Raises24 - 6
45ยบ Leg Press Calf Raises14 - 6

Thursday: ChestSetsReps
Chest
Flat Barbell Bench Press34 - 6
Incline Barbell Bench Press24 - 6
Dips (Weighted)24 - 6

Friday: Biceps and TricepsSetsReps
Biceps
Straight Bar Curls34 - 6
Alternating Dumbbell Curls24 - 6
Triceps
Lying Tricep Extensions24 - 6
One-Arm Dumbbell Overhead Extensions24 - 6
Cable Push-Downs14 - 6