Wor

koutspl
i
t

Monday=Back+cal
ves

Tuesday=l
egs+Bi
ceps

Wednesday=shoul
der+f
orear
ms

Thur
sday=l
egs+t
ri
ceps

Fr
iday=chest+cal
ves

Sat
urday=Ar
ms

Sunday=cal
ves

Back+cal
ves

1.St
rai
ghtar
m pul
l
down+pul
lups4×12(cont
ractbackdur
ingr
eps)

2.Deadl
i
ft4×12

3.Fr
ontl
atpul
l
down4×8-12

4.Rev
ersegr
ipl
atpul
l
down4×8-12

5.V-barseat
edr
ow4×12

6.I
ncl
i
nedb.Row4×12

7.St
andi
ngcal
frai
se5×20-30

8.Cal
frai
seonl
egpr
ess4×20-30

9.Si
ngl
elegseat
edcal
frai
se3×max
.

Legs+shoul
der

1.Legext
ensi
on4×8-15

2.Hacksquat
s5×6-12

3.Legpr
ess4×8-15

4.St
ati
clunges3×10
5.Squat
s5×6-12

6.Seat
eddb.Cur
ls3×10

7.Ezbarbi
cepscur
ls4×8-12

8.Hammerpr
eachercur
ls3×10

9.Hammerdb.Cur
ls3×30'
s

Shoul
der+f
orear
ms

1.Db.Seat
edshoul
derpr
ess5×6-12(l
astsetdr
opset)20%dr
op

2.Behi
ndt
heneckmi
l
tar
ypr
essmachi
ne5×8-10(don,
tgobel
owt
heear)

3.Db.Si
del
ater
alr
aise+Db.Upr
ightr
ow4×12

4.Bentov
err
eardel
trow+f
acepul
l
s4×12

5.
Incl
i
nedb.Fr
ontr
aise+pl
atef
rontr
aise4×10-12

6.
Leani
ngdb.si
der
aise4×12-15

7.
Bar
bel
lshr
ugs6×12(3f
ront,
3back)

8.Seat
eddb.Lat
eral
rai
se+seat
edf
rontr
aise+bentov
erdb.Rev
erseFl
y+db.Shoul
derpr
ess
3×12

9.Wr
istcur
ls4×max

10.Rev
ersewr
istcur
l4×max.

11.Bb.Wr
istcur
l,f
ingercur
l,bb.Fr
ontr
otat
ion,
backr
otat
ion3×max.

Legs+t
ri
ceps

1.Legpr
ess4×8-15(seatshoul
dbeonf
ull
lev
elup)

2.Seat
edl
egcur
ls5×8-12

3.Romani
anDeadl
i
ft5×6-12

4.Ly
ingl
egcur
ls4×10-15

5.SumoDeadl
i
ft5×6-12
6.Wi
degr
ipskul
lcr
usher4×6-
12

7.Wi
degr
ipt
ri
ceppushdown4×8-10

8.Db.Ov
erheadext
ensi
on4×8-10

9.Body
wei
ghtt
ri
cepsext
ensi
on4×f
ail
ure

Chest+cal
ves

1.Cabl
efl
y4×15

2.I
ncl
i
nedbpr
ess(hi
gh)4×10

3.Chestpr
essmachi
ne4×10(l
astsetdr
opset)

4.Pecdecf
ly4×10-12

5.I
ncl
i
nechestpr
essmachi
ne4×10

6.St
andi
ngcal
frai
se5×20-30

7.Cal
frai
seonl
egpr
ess4×20-30

8.
.si
ngl
elegsaet
edcal
frai
se3×max
.

Ar
ms(st
artheav
ywi
thbi
ceps&l
i
ght
erwi
tht
ri
ceps.
..
.Endheav
ywi
tht
ri
ceps&l
i
ghtwi
thbi
ceps)

Super
set

1.B.
bBi
cepscur
ls4×121088(l
astsetdr
opset)

2.Tr
icepr
opepushdown4×12-15

Super
set

3.Pr
eachercur
l4×10

4.Overheadr
opetr
icepext
ension4×15(i
ntr
ast
ret
chi
ngdr
opset)hol
dst
ret
chf
or20sec.Dr
op
weight,domorer
eps&st r
etchagai
n..

Super
set

5.I
ncl
i
nebenchdb.Cur
l4×10(l
astseti
ntr
ast
ret
chi
ngdr
opset)

6.Ezbarskul
lcr
usher4×10888(l
astsetdr
opset)
Super
set

7.Db.Hammercur
ls4×12101010(l
astsetdr
opset)

8.Db.Ov
erheadext
ensi
on4×10

Super
set

9.Hi
ghcabl
ecur
ls4×15 bot
har
ebl
oodf
lowr
est
ri
cti
onsuseoccul
sionbandorhol
dhandi
n
ai
r

10.Tr
icepcabl
epushdown4×15

Gi
antset

11.Rev
erseezbarcur
ls3×12

12.Db.Ki
ckbacks3×12

13.Cl
osegr
ippushup3×12

Shoul
der+cal
ves

1.Si
deLat
eral
Rai
se

Asmanyr
epsaspossi
blei
n3mi
n.t
aki
ng3-
sec.r
est
sasneeded

3mi
ns

2.
Post
onPr
ess

Asmanyr
epsaspossi
blei
n90sec.
,taki
ng3-
sec.r
est
sasneeded

90sec.

3.Machi
neShoul
der(
Mil
i
tar
y)Pr
ess

Asmanyr
epsaspossi
blei
n60sec.t
aki
ng3-
sec.r
est
sasneeded

60sec.

4.Upr
ightBar
bel
lRow
Asmanyr
epsaspossi
blei
n60sec.t
aki
ng3-
sec.r
est
sasneeded

60sec.

5.Seat
edBent
-Ov
erRearDel
tRai
se

Asmanyr
epsaspossi
blei
n60sec.t
aki
ng3-
sec.r
est
sasneeded

60sec.

6.Dumbbel
lShr
ug

3set
s,20r
eps

7.Bar
bel
lShr
ugBehi
ndTheBack

3set
s,20r
eps

Cal
vessameasbef
ore