Day 1 – Chest
• Flat bench barbell press: 4 sets of 8 – 10 reps
• Incline dumbbell press: 4 sets of 8 – 10 reps
• Incline dumbbell flyes: 4 sets of 12 reps
• Cable crossovers: 3 sets of 15 reps
• Decline hammer strength machine (or basic decline press): 3 sets of 12 reps
• Pec deck: 3 sets of 15 reps
• Push ups: 3 sets of 15 – 20 reps

Day 2 – Shoulders
• Standing military barbell press: 4 sets of 8 – 10 reps
• Dumbbell lateral raises: 4 sets of 12 – 15 reps
• Seated dumbbell shoulder press: 4 sets of 10 – 12 reps
• Dumbbell front raises: 4 sets of 8 – 10 reps per arm
• Rear delt flyes: 4 sets of 12 – 15 reps
• EZ bar upright rows: 4 sets of 10 – 12 reps
• Dumbbell shrugs: 3 sets of 15 reps

Day 3 – Legs
• Barbell squats: 4 sets of 8 – 10 reps
• Leg press machine: 4 sets of 10 – 12 reps
• Hack squat machine: 4 sets of 10 reps
• Leg extensions: 3 sets of 15 reps
• Hamstring curls: 3 sets of 15 reps
• Standing calf raises: 3 sets of 20

Day 4 – Back
• Barbell bent over rows: 4 sets of 8 – 10 reps
• Wide grip pull ups: 4 sets of 10 reps
• Close grip lat pull down machine: 4 sets of 12 reps
• T-bar rows: 4 sets of 8 – 10 reps
• Dumbbell rows: 3 sets of 10 reps per arm
• Hyperextensions: 3 sets of 15 reps
• Reverse grip pull downs: 3 sets of 15 reps

Day 5 – Arms

• EZ bar curls: 4 sets of 12 – 15 reps
• Seated double arm dumbbell curls: 4 sets of 10 reps
• Standing hammer curls: 4 sets of 10 – 12 reps
• Preacher curl machine: 3 sets of 10 – 12 reps
• Triceps rope pushdowns: 4 sets of 15 – 20 reps
• Triceps overhead extensions: 4 sets of 15 reps
• Skull-crushers: 3 sets of 12 – 15 reps
• Close grip smith machine bench press: 3 sets of 15 reps

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