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Monday – Legs & Abs
Warmups
Squats 3 sets – 20 reps
Leg Press 2 sets – 20 reps
Sissy Squat 1 set – 12-15 reps
Leg Extensions – 2 sets 12-15 reps
Leg Curls – 2 sets 12-15 reps
Tuesday – Chest
Warmups
Incline Hammer Press 3 sets – 8-10 reps
Flat Bench 2 sets – 8-10 reps
Flat Flies 1 set – 8-12 reps
Cable Cross Overs 1 set – 10-12 reps
Wednesday – Back & Abs
Warmups
Deadlifts from the knees 2 sets – 10 reps
Chin Ups 2 sets – 10 reps
Barbell Rows 2 sets – 10 reps
V-Bar close grip Pull downs 1 set – 10 reps
Behind the back pull downs 1 set – 10 reps
Bent over flies 2 sets – 10-12 reps
Shrugs 1 set – 10-12 reps
Thursday – Shoulders & Calfs
***Shoulders
Warmups
Behind Back Shoulder Press 2 sets – 8-10 reps
Machine shoulder press with palms facing each other 1 sets – 8-10 reps
Side laterals 2 sets – 10-12 reps
Upright Rows 1 sets 10-12 reps
***Calfs:
Seated Calf raises 2 sets – 12-15 reps
Standing Calf raises 2 sets – 12-15 reps
Friday – Arms & Abs
***Tris
Warmups
Close Grip Bench 3 sets – 8-10 reps
One arm Extensions 1 set – 8-10 reps
Push Downs 1 sets – 15 reps
Reverse grip push downs 1 sets – 15 reps
***Bis
Warmups
Straight Bar 2 sets – 8-10 reps
Incline Hammer Curls 1 set – 8-10 reps
Preacher Curls 1 Set – 8-10 reps
Concentration Curls 1 set – 10-12 reps
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Originally Posted by Unist...!
