Monday Chest & Calves

(Total Of 15 Sets Chest)

(Total Of 5 Sets Calfs)

1. Flat Bench Press 4x8-12

2. Incline Dumbell Bench Press 5x8-10
3. Dumbbell Flyes 3x10-12
4. Dumbbell Straight-Arm Pull-Over 3xMax
5. Seated Calf Raises 5x10

Tuesday Rest

Wednesday Back

(Total Of 16 Sets Back)

1. Pull-Down 4x10-15
2. T-Bar Row 5x10-14
3. Pull Ups 4x15
4. Bent-Over Barbell Row 3x10
5. Deadlift 4x10-12

Thursday Biceps & Triceps

(Total Of 14 Sets Triceps)

(Total Of 14 Sets Chest)

1. Rope Push-Down 5x10-12

2. Dips 5x10-12
3. Close-Grip Bench Press 4x10
4. Incline Bicep Curls 5x10
5. Hammer Curls 4x10
6. Preacher Curl 5x10-12

Friday Legs

(Total Of 16 Sets Legs)

(Total Of 5 Sets Hams)
(Total Of 5 Sets Calfs)
(Total Of 5 Sets Cheeks)

Step Ups 5x10-12

Squats 8x10-15
Bulgarian Squat 4x10-12
RDLS 5x10
Hip-Thrust 5x10-12
Seated Calf Raises 5x10

Saturday Shoulders

Shrugs 5x10-12
Rear Delt Flyes 4x10
Rear Delt Flyes On Bench 4x12
Shoulder Press 6x12
Dumbell Lateral Raise 8x10-12

Sunday Rest