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Strength Training

Day
Bench press (BP) Incline BP Close grip (BP) Preache r curl Barbell curl Hamme r curl Lat Pulldown Pull-Ups Iso Lat ows !eadli"t #rench Press !B Triceps $%tensio n Pushdown !umbb ell sh& press Side Lateral ises Leg press

Day

Day

Day

Day

Day

Day

Day

Day

Day

Day

Day

Day

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Day

Seated Cal" aises 'bs

Cardio
Day $%ercise Time ( !istance Instesit) *otes Day Day Day Day Day Day Day Day Day Day

#le%ibilit) Training
Day Day Day Day Day Day Day Day Day Day Day

Muscle s
+uadrice ps Hamstrin gs ,lutes Hip #le%ors

Cal-es Shoulders Chest Bac. 'rms Torso

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