Tuesday: Chest/Tri/Shoulders
Bench press- 3 sets 8-12 reps
Incline Bench Press- 2 sets 10 reps
Skull crushers- 2 sets 8-10 reps
Tricep pushdown- 2 sets 8-10 reps
Dumbbell press- 2 sets 8-12 reps
Lateral raises- 2 sets 10 reps
Thursday: Back/Biceps/Forearms
Lat pulldowns-3 sets 8-12 reps
Dumbbell rows- 2 sets 10 reps
Barbell curls- 2 sets 8-12 reps
Preacher curls- 2 sets 10 reps
Dumbbell wrist curls- 2 sets 20 reps
Reverse barbell curls- 2 sets 15 reps
Saturday: Legs/Abs
Squats- 3 sets of 8-12 reps
Leg extensions- 3 sets 8-12 reps
Hamstring curl- 2 sets 10 reps
Romanian deads- 1 set 20 reps (light weight for burnout)
Ab machine- 3 sets 20
Cardio: 20 min Monday, Wednesday, Friday
Bench press- 3 sets 8-12 reps
Incline Bench Press- 2 sets 10 reps
Skull crushers- 2 sets 8-10 reps
Tricep pushdown- 2 sets 8-10 reps
Dumbbell press- 2 sets 8-12 reps
Lateral raises- 2 sets 10 reps
Thursday: Back/Biceps/Forearms
Lat pulldowns-3 sets 8-12 reps
Dumbbell rows- 2 sets 10 reps
Barbell curls- 2 sets 8-12 reps
Preacher curls- 2 sets 10 reps
Dumbbell wrist curls- 2 sets 20 reps
Reverse barbell curls- 2 sets 15 reps
Saturday: Legs/Abs
Squats- 3 sets of 8-12 reps
Leg extensions- 3 sets 8-12 reps
Hamstring curl- 2 sets 10 reps
Romanian deads- 1 set 20 reps (light weight for burnout)
Ab machine- 3 sets 20
Cardio: 20 min Monday, Wednesday, Friday
Last edited: