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Day 1: CHEST Day 2: BACK Day 3:

SHOULDERS &
1. Dumbbell bench press 1. Pull up
(4 sets of 8-8-10-12) (3 sets until failure)
TRAPS

2. Barbell bench press 1. Dumbbell shoulder press


2. Machine (4 sets of 6-6-8-10)
(3 sets of 8-10-12) (3 sets of 15)

3. Cable fly 2. Side lateral raise


3. Bent over barbell row (3 sets of 8-10-12)
(3 sets of 15)
(3 sets of 10-10-12)

4. Inclined dumbbell fly 3. Upright cable rows


(3 sets of 10-10-12)
4. Barbell shrug (3 sets of 12)
(3 sets of 10-10-12)

5. Pec deck machine 4. Seated bent over raise


5. One arm dumbbell row (3 sets of 10-12-12)
(3 sets of 15)
(3 sets of 8-10-12)
6. Push up 5. Reverse machine flyes
(3 sets of 12)
(3 sets until failure) 6. Pull down machine
(3 sets of 15)
6. Shoulder machine
7. Seated cable row (3 sets of 15)
(3 sets of 15)

Day 4: LEGS Day 5: BICEPS & TRICEPS

1. Barbell curl
1. Squats (4 sets of 10)
(4 sets of 8-8-10-10 with less weights for the last 2)
2. Dumbbell curl
2. Leg press
(3 sets of 10)
(4 sets of 10-10-12-12)
3. Sideway dumbbell curl
3. Leg extensions (3 sets of 10)
(3 sets of 15)
4. One arm dumbbell preacher curl
4. Lying leg curls (3 sets of 12)
(3 sets of 15) 5. Rope triceps pushdown
5. Goblet squats (3 sets of 15)

(3 sets of 12) 6. Dumbbell overhead extensions


(3 sets of 15)
6. Deadlift
(3 sets of 8) 7. EZ bar skullcrusher
(3 sets of 12)