Connor Murphy’s Workout

Monday Chest Day

Flat Bench Press 4 sets of 1o reps

Dumbbell Flat Press 4 sets of 8 reps

Incline Dumbbell Press 4 sets of 12 reps

Incline Dumbbell Flys 4 sets of 10 reps

Upper Chest Squeezes with T-Bar Row 4 sets of 12 reps (see picture below)

Cables Flys 4 sets of 10 reps

weighted Dips 4 sets of 10 reps

Tuesday Back and Biceps Day

T-Bar Rows 4 sets of 12 reps

Seated Lat Pull Downs 4 sets of 10 reps

Dead Lifts 4 sets of 10 reps

Bent Over Barbell Rows 4 sets of 12 reps

Seated Rows 4 sets of 10-12 reps

Seated Curl Bar Biceps Curls 4 sets of 10 reps

Cable Lat Pull Downs 4 sets of 12 reps (see

picture below)
Standing Dumbbell Shrugs 4 sets of 10 – 12
reps

Wednesday Leg Training

Standing Free Weight Barbell

Squats 4 sets of 10 reps
Leg Press 4 sets of 10 reps

On Legged Stationary Lunges 4

sets of 8 reps (each leg)
Leg Extension Machine 4 sets of 12 reps Super-set with Lower weight afterwards till failure.

Leg Curl Machine 4 sets of 10 reps

Standing Machine Calf Raises 4 sets of 10 reps

Thursday Shoulder Training

Military Press 4 sets of 10 reps

Seated Dumbbell Shoulder Press 4 sets of 10 reps

Dumbbell Lateral Raises 4 sets of 10 -12 reps

Machine Reverse Fly’s 4 sets of 10 reps

Machine Shoulder Press 4 sets of 10 reps

45lb Plate Raises 3 sets of 12 reps

Front Dumbbell Raises 4 sets of 10 reps