Plan

Day 1 - Upper body (push focus)

Incline dumbbell press 4 sets/6-8 reps

Flat bench press - 3 sets/8-10 reps

Cable crossover - 2 sets/13-15 reps

Arnold presses - 3 sets/8-10 reps t-bar row 3 sets/8-10 reps

1-arm dumbbell row-2 sets/8-10 reps

. Superset bicep curl and tricep extension - 2 cycles (4)

sets total) 10 reps each

Day 2 Lower body (quad focus)

Squat (can be front or back squat) - 3-4 sets 5 reps. Don't worry if you rest more in between sets
here.

Lunges 3 sets/ do 8 reps per leg. Leg extension - 3 sets/10-12 reps

Standing calf raise - 5 sets/15 reps

Day 3 Upper body (pull focus)

.

Chin ups3 sets/6-8 reps. Once you can do 8 reps

with your bodyweight only, start adding weight. Barbell row 3 sets/8-10 reps

1 arm dumbbell row 2 sets/ 10-12 reps

. Shrugs 3 sets/12 reps

Arnold presses - 2 sets/10 reps

Lateral raises - 3 sets/15 reps

Superset bicep curl and tricep extension - 2 cycles (4

sets total) 10 reps each

KEITH LAI-FITMOLE.ORG 3

Day 4 Lower body (ham/glute focus)

. Rack pulls (pins below knees) - 4 sets/5 reps

Day 5 Arms (biceps / triceps) superset

.Hammer curls DB (heavy) × tricrps kick back (lite)

.brechure curl (heavy) × seated over head extention w ba (lite)

.Triceps dip mechine (heavy) × mechine curls (lite)

.over head rop extention (heavy) × sanding hammer rop curl (lite)