EXERCISEDay 1 Leg Warmup: Jump Squat: 2 sets of 15 reps Wide Stance Barbell Squat: 3 sets of 8-12 reps Narrow Stance

Leg Press: 3 sets of 8-12 reps Leg Extension: 3 sets of 8-12 reps Romanian Deadlift: 3 sets of 8-12 reps Lying Leg Curl: 3 sets of 8-12 reps Calf Press (on Leg Press): 3 sets of 8-12 reps Standing Calf Raise (on Dumbbell): 3 sets of 8 -12 reps EXERCISE Day 2 Push

Set #1

Set #2 Set #3 XX

Set #1

Set #2 Set #3 XX

Warmup: Pushups: 2 sets of 15 reps Bench Press: 3 sets of 8-12 reps Incline Dumbbell Press: 3 sets of 8-12 reps Cable Crossover: 3 sets of 8-12 reps Dips: 3 sets of 8-12 reps Overhead Tricep Extension (Rope): 3 sets of 8-12 reps Decline Crunch: 3 sets of 8-12 reps Ab Roller: 3 sets of 8-12 reps Day 3 Cardio20 minutes of moderate cardio on the treadmill EXERCISEDay 4 Pull Warmup: Floor Bridge: 2 sets of 15 reps Deadlift: 3 sets of 8-12 reps Wide-Grip LatPulldown: 3 sets of 8-12 reps Dumbbell Pullover: 3 sets of 8-12 reps One-Arm Dumbbell Row: 3 sets of 8-12 reps Lying T-Bar Row: 3 sets of 8-12 reps Middle Back Shrug: 3 sets of 8-12 reps Smith Machine Shrug: 3 sets of 8-12 reps EXERCISEDay 5 Shoulder/Biceps/Abs Warmup: External Rotation: 2 sets of 15 reps Push Press: 3 sets of 8-12 reps Arnold Press: 3 sets of 8-12 reps Rear Delt Fly: 3 sets of 8-12 reps Preacher Curl: 3x8-12 Alternating Dumbbell Curl: 3 sets of 8 -12 reps Side Bridge: 3 sets of 8-12 reps Knee/Hip Raise: 3 sets of 8-12 reps Day 6 Cardio20 minutes of moderate cardio on the stationary bike. Day 7 Rest Set #1 Set #2 Set #1 Set #2

Set #3 XX

Set #3 XX

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