Monday
Off
Tuesday
Shoulders(10) /Traps(4)
A.
4x DB Shoulder Press
3x Lateral Raises
3x Rear Delt DB Flye
4x DB Shrugs
B.
4x BB Shoulder Press
3x Cable Lateral Raises
3x Rear Delt Cable Flye
Wednesday
Low Impact Cardio
Thursday
Back(10) /Bi’s(3)
A.
4x Deadlift
3x Pull-Down
3x Single DB Rows
3x Preacher/Isolation Hammer Curls
B.
4x Deadlift
3x Chins
3x Smith Machine Bent-Over Rows
3x BB Curls (straight bar)
C.
4x Deadlift
3x Close Grip Pull-Down
3x Seated Cable Rows
3x Decline Alternate DB Curl
Friday
Off
Saturday
A.
Chest(10) /Tri’s(10)
4x Flat BB Press
3x Incline DB Press
3x Flyes
4x Dips
B.
4x Flat DB Press
3x Incline BB Press
3x Cable Flye
4x Close Grip Bench
Sunday
Legs(10)/Calves(4)
A.
4x Squats
3x Db Lunge
4x Seated Calf Raise
3x Leg Extension
B.
4x Leg Press
3x Leg Curl
4x Standing Calf Raise
3x Leg Extension