Monday: Backs and Forearms | Sets | Reps |
---|---|---|
Back | ||
Pull-Ups | - | 50 |
V-Bar Pull Downs | 2 | 4 - 6 |
Barbell Rows | 2 | 4 - 6 |
Forearms | ||
Barbell Wrist Curls | 2 | 6 - 8 |
Standing Dumbbell Wrist Curls | 2 | 6 - 8 |
Tuesday: Shoulders and Traps | Sets | Reps |
---|---|---|
Shoulders | ||
Military Barbell Press | 3 | 4 - 6 |
Seated Dumbbell Press | 1 | 4 - 6 |
Standing Lateral Dumbbell Raises | 2 | 4 - 6 |
Traps | ||
Barbell Shrugs | 3 | 4 - 6 |
Wednesday: Legs and Calves | Sets | Reps |
---|---|---|
Legs | ||
Squats | 4 | 4 - 6 |
Barbell Lunges | 2 | 4 - 6 |
Stiff-Leg Deadlifts | 2 | 4 - 6 |
Calves | ||
Seated Calf Raises | 2 | 4 - 6 |
45ยบ Leg Press Calf Raises | 1 | 4 - 6 |
Thursday: Chest | Sets | Reps |
---|---|---|
Chest | ||
Flat Barbell Bench Press | 3 | 4 - 6 |
Incline Barbell Bench Press | 2 | 4 - 6 |
Dips (Weighted) | 2 | 4 - 6 |
Friday: Biceps and Triceps | Sets | Reps |
---|---|---|
Biceps | ||
Straight Bar Curls | 3 | 4 - 6 |
Alternating Dumbbell Curls | 2 | 4 - 6 |
Triceps | ||
Lying Tricep Extensions | 2 | 4 - 6 |
One-Arm Dumbbell Overhead Extensions | 2 | 4 - 6 |
Cable Push-Downs | 1 | 4 - 6 |