The document outlines Frank McGrath's workout routine which consists of 6 days targeting different muscle groups including chest, back, legs, delts, and arms. Each day focuses on 4-5 exercises for the targeted muscle group consisting of 3-4 sets of 12-6 reps, except for warm up sets. Day 1 works chest, Day 2 works back, Day 4 works legs, Day 5 works delts, and Day 6 works arms. Days 3 and 7 are listed as "Off" days.
The document outlines Frank McGrath's workout routine which consists of 6 days targeting different muscle groups including chest, back, legs, delts, and arms. Each day focuses on 4-5 exercises for the targeted muscle group consisting of 3-4 sets of 12-6 reps, except for warm up sets. Day 1 works chest, Day 2 works back, Day 4 works legs, Day 5 works delts, and Day 6 works arms. Days 3 and 7 are listed as "Off" days.
The document outlines Frank McGrath's workout routine which consists of 6 days targeting different muscle groups including chest, back, legs, delts, and arms. Each day focuses on 4-5 exercises for the targeted muscle group consisting of 3-4 sets of 12-6 reps, except for warm up sets. Day 1 works chest, Day 2 works back, Day 4 works legs, Day 5 works delts, and Day 6 works arms. Days 3 and 7 are listed as "Off" days.
Day 1: Chest Incline Barbell Press: 4 sets x 12-6 reps Flat Dumbbell Press: 4 sets x 12-8 reps Incline Dumbbell Flyes: 3 sets x 12-8 reps Dumbbell Pullovers: 3 sets x 12-10 reps Cable Crossovers: 4 sets x 15-12 reps Day 2: Back Wide Grips Chins: 4 sets x 10 reps Barbell Rows: 4 sets x 12-6 reps T-Bar Rows: 4 sets x 12-8 reps Underhand Grip Pulldowns: 3 sets x 12-10 reps Day 3: Of Day 4: Legs Leg Extensions: 4 sets x 20 reps (warm-up) Leg Press: 4 sets x 20-12 reps Hack Squats: 4 sets x 15-10 reps Lunges: 3 sets x 15-12 reps Stif-legged Deadlifts: 4 sets x 12-8 reps Lying Leg Curls: 4 sets x 15-10 reps Day 5: Delts Barbell Military Press: 4 sets x 12-6 reps Seated Side DB Lateral Raises: 4 sets x 12-8 reps Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps Hammer Strength Machine Press: 3 sets x 12-10 reps DB Shrugs: 4 sets x 12-8 reps Day 6: Arms Barbell Curls: 4 sets x 12-6 reps Alternating Dumbbell Curls: 4 sets x 12-8 reps Preacher Machine Curls: 4 sets x 15-10 reps Close Grip Bench Press: 4 sets x 15-8 reps