WORKOUT STRUCTURE (MON-SAT)

-IMPORTANT-
 3 SETS OF EACH EXERCISE (14-12-10)
 MUST STRETCH YOUR BODY BEFORE WORKOUT
 WARMUP WITH LIGHT WEIGHTS FIRST
 USE BELT
 CORRECT TECHINQUE
 ALWAYS CALL SPOTTER WITH YOURSELF WITH PERFORMING HEAVY LIFTING

MONDAY (Upper Chest & Biceps)

UPPER CHEST;

1. Straight bench
2. Incline bench barbell
3. Incline pressing dumbbell
4. Straight bench dumbbell

BICEPS;

1. Standing hammer
2. Barbell standing curl
3. Curl barbell- Close grip
4. Barbell preacher- Concentration
5. Close grip rod cable

TUESDAY (Back, Triceps & Cardio)

BACK;

1. Deadlift
2. Bent over barbell
3. One arm row dumbbell
4. Seated cable row
5. Front close grip pull

TRICEPS;

1. Single arm dumbbell

2. Skull crusher
3. Close grip barbell
 4. Kickbacks
5. Rod extensions

CARDIO;

1. Crunches (25 reps each set)

2. High knees (30 reps each set)
3. Sitting twist (14-14-14)
4. Lying leg raises (14-12-10)
5. Bench leg pull in (15 reps each set)
6. Plank (45 seconds)

WEDNESDAY (Shoulders & Legs)

SHOULDERS;

1. Sitting dumbbell press

2. Front dumbbell
3. Side raises
4. Arnold press
5. Dec peck machine

LEGS;

1. Squats
2. Leg press
3. Leg extensions
4. Dumbbell lunges
5. Lying hamstrings curl
6. Standing dumbbell hamstrings

THURSDAY (Back & Arms)

BACK;

1. Bent over
2. One arm row dumbbell
3. Seated cable row

ARMS- MIX;

1. Standing dumbbell curl

2. Preacher dumbbell- Concentration
3. One arm dumbbell seated
4. Kickbacks
5. Triceps extensions
 FRIDAY (Decline chest & Cardio)

DECLINE CHEST;

1. Straight bench barbell

2. Straight bench dumbbell fly
3. Decline bench barbell
4. Decline bench dumbbells fly
5. Cable cross

CARDIO;

1. Crunches (25 reps each set)

2. High knees (30 reps each set)
3. Sitting twist (14-14-14)
4. Lying leg raises (14-12-10)
5. Bench leg pull in (15 reps each set)
6. Plank (45 seconds)

SATURDAY (Legs & Traps)

LEGS;

1. Body squats
2. Squats
3. Leg press
4. Leg extensions
5. Standing lunges
6. Lying machine hamstrings
7. Standing dumbbells hamstrings

TRAPS;

1. Standing plate raises

2. Cable face pull
3. Dumbbell shrugs
4. Upright row
5. Double arm dumbbells upright row