Monday: Quads And Calves

• Leg Extensions: 5 sets × 8 – 20reps
• Squats: 4 sets × 8 – 15 reps
• Leg Press: 4 sets × 8 – 15 reps (heavy)
• 1 leg, extensions: 3 sets x 20 reps
• Seated Calve Raises: 4 sets × 10-30 reps
• Standing Calve Raises: 3 sets x 8 – 12 reps

Tuesday: Chest & Triceps & Abs

• Incline bench press: 5 sets x 8 – 20 reps
• Incline hammer press: 4 sets x 8 – 15 reps
• Dumbbell flat Fly’s: 4 sets × 10 reps
• Decline chest press: 4 sets x 8 – 12 reps
• Dips: 3 sets x 10-20 reps
• Triceps extension: 3 sets x 8 – 15 reps
• Incline Skull Crushers 4 sets × 10 reps

Wednesday: Back & Biceps

• Lat Pulldowns Wide Grip: 4 sets × 10 reps
• Low Row: 4 sets × 10 reps
• one arm dumbbell row 3 sets x 8 -15 reps
• Lat pulldown reverse grip 3 sets x 8 – 15 reps
• Deadlifts 4 sets × 10 reps
• Hammer curl: 3 sets x 20-8 reps
• Preacher one arm dumbbell curl: 3 sets x 8 – 15 reps

Thursday: Rest

 

Friday: Shoulders And Traps

• Seated Dumbbell Shoulder Press: 4 sets × 8 – 20 reps
• Seated Lateral Side Raises: 4 sets × 8 – 20 reps
• Rear delt ped-ek: 4 sets x 8 – 20 reps
• Upright row: 4 sets x 8 – 15 reps
• Dumbbell shrugs: 5 sets x 8 – 20 reps

Saturday: Hamstrings & Abs

• Lying Leg Curls: 4 sets × 8 – 20 reps
• Stiff Legged Deadlift: 4 sets × 6 – 12 reps
• Hamstring one leg Curls: 4 sets × 10 – 20 reps

Sunday: Rest