Day 1

Shoulders and Traps Day 3

Warm up with behind the neck press Chest & Triceps

 Military Presses – 3 sets with 6-8 reps  Bench 3 set 6-8 reps
 Front Presses 3 Set 8 to 10  Reverse Press 3 set 12-
 Incline DB Front Raises – 3 sets with 6-8  Incline Presses – 3 sets with 6-8 reps
 Dumbbell Lateral Raises – sets with 6-8  Incline Flyes, close grip – 3 sets with 6-8
 Wide Upright Rows – 3 sets 6-8 with
reps Triceps

Traps  Dips – 3 sets with 12 reps

 Close-Grip Bench Presses – 3 sets with
 Shrugs – 3 sets with 6-8 reps 6-8
 Wide Push downs – 3 sets with 12 reps
Rear Delts
Calfs
 Bent-Over Bar Raises – 3 x 12  Standing Calf Raises – 3 sets with 15-20
 Face Pull 3 x 15 reps
 Leg Press Calf Raises – 3 sets with 15-20
Calves reps
Standing Calf Raises – 3 sets with 15-20 reps
Leg Press Calf Raises – 3 sets with 15-20 reps Day 4

Day 2 Quads, Hamstrings

Back and Biceps Deadlifts 3 sets 4-6 reps

 Wide-Grip Pull-Ups – 3 sets with 10 1 leg leg Press 3 sets 6-8 reps
reps
 T-Bar Rows – 3 sets with 6-8 reps Lying Leg Curls 3 sets 6-8 reps
 Bent-Over Rows (Underhand Grip) –
3set Lounges 3 X10
 Straight-Arm Pull Rope – 3 sets
 Deadlifts 3 sets 10-15 Front Squats 3 sets 10 reps

Glute ham 3 X10

Biceps
Reverse Squats 3 X10
Warmup with Cable bar
Leg Extensions 3 sets 10 reps
 Hammer Curls – 3 sets 6-8 with reps
 Standing Bar Curls – 3 sets with 6-8
 DB curls - 3 sets
 Preacher Curls – 3 sets