MurdahUDawg
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Day One:
Chest: Bench Press; Incline Flye
Biceps: Preacher curl; Barbell curl; Incline Dumbbell curl
Day Two:
Shoulders: Lateral Raise; Overhead Dumbbell press
Legs: Squat; Leg Press
Calves: Standing Calf raise; Seated calf Raise
Day three:
Back: Bent Over Row; Pulldown; deadlift
Triceps: Pressdown; Close Grip bench; Skull crushers
Abs: Leg Raise; Cable Crunch
Day Four:
Swiss Ball Crunches
Dips
Shrugs
Pull Ups
Cardio
Day Five:
Push Ups
Sit Ups
cardio
Day Six:
cardio
Day Seven:
Rest
:bb: or :dump:
Chest: Bench Press; Incline Flye
Biceps: Preacher curl; Barbell curl; Incline Dumbbell curl
Day Two:
Shoulders: Lateral Raise; Overhead Dumbbell press
Legs: Squat; Leg Press
Calves: Standing Calf raise; Seated calf Raise
Day three:
Back: Bent Over Row; Pulldown; deadlift
Triceps: Pressdown; Close Grip bench; Skull crushers
Abs: Leg Raise; Cable Crunch
Day Four:
Swiss Ball Crunches
Dips
Shrugs
Pull Ups
Cardio
Day Five:
Push Ups
Sit Ups
cardio
Day Six:
cardio
Day Seven:
Rest
:bb: or :dump:
