Professional Documents
Culture Documents
Day 2: Legs
Squats 5x 6-8
Leg Press 5x 6-8
Leg Extension 5x 6-8
Leg Curls 5x 6-8
Stiff-leg Deadlifts 5x 6-8
Day 3: Arms
Barbell Curls 4x 6-8
-Close Grip Bench 4x 6-8
Incline DB curls 4x 6-8
-Skull Crushers 4x 6-8
Hammer Curls 4x 6-8
-Pulldowns 4x 6-8
Day 4: Shoulders
Military Press 5x 6-8
DB Lateral Raise 5x 6-8
DB Shoulder Press 5x 6-8
Wide Grip Upright Rows 5x 6-8
Day 5: Back
Pull Ups 4x 6-8
Barbell Rows 4x 6-8
DB Rows 4x 6-8
Pulldowns 4x 6-8
Seated Cable Rows 4x 6-8
Day 7: REST