Workout Plan

Upper Body

Chest Press: 3 sets of 8-12 reps (RIR 2)

Close Grip Pull-ups: 3 sets to near failure (RIR 1-2)

Barbell Curl: 3 sets of 8-12 reps (RIR 2)

Triceps Pushdowns: 3 sets of 8-12 reps (RIR 2)

Lateral Raises: 2 sets of 10-15 reps (RIR 2-3)

Cable Reverse Flies: 2 sets of 10-15 reps (RIR 2-3)

Cable Crunches (10 minutes)

Lower Body

Leg Curls: 3 sets of 10-15 reps (RIR 2)

Leg Extensions: 1 set of 8-12 reps (RIR 0)

Squat or Leg Press: 3 sets of 12-15 reps (RIR 2)

Abductor Machine: 2 sets of 15-20 reps (RIR 3)

Calf Raises: 3 sets of 10-20 reps (RIR 2)

Hyper Extension: 2 sets of 10-15 reps (RIR 4-5)

Shrugs: 3 sets of 10-12 reps per side (RIR 2-3)

Neck Extension: 2 sets of 12-15 reps (RIR 2-3)