cameron6788
New member
Day 1
Back
Hang cleans 3 sets of 10
Straight bar bent over row 4 sets of 6 / superset / pull ups 3 sets of 5
Close grip bent over row 3 sets of 6
Lat pull down wide 4 sets of 8
Seated row close 3 sets of 8
Rope standing row 3 sets of 10
Biceps
Hammer curls 3 sets of 8 / superset / hammer curls with rope 3 sets of 10
Preacher curl 3 sets of 6 / superset / straight bar cable curls 3 sets of 10
Abs / lower back
Inclined sit ups 3 sets as many as you can do / superset / hyper’s 3 sets as many as you can do
Cardio
Rowing machine for 10 minuets
Day 2
Legs
Box jumps 3 sets of 10
Squats 4 sets of 6
One leg machine leg press 3 sets of 10/ café raises 3 sets of 10
Dead lift 3 sets of 8
Leg extension 3 sets of 8 / superset / leg curl 3 sets of 8
Café raises on seated machine 3 sets of 10
Shoulders
Straight bar shoulder press 3 sets of 8
Straight arm to sides dumbbell 3 sets of 10 / superset / to front 3 sets of 10
Abs / lower back
Big ball sit ups 3 sets as many as you can / superset / big ball hyper’s 3 sets as many as you can
Cardio
Bike for 10 minuets
Day 3
Chest
Flat bench press straight bar 4 sets of 6
Incline dumbbell bench press 4 sets of 6
Close grip straight bar press 3 sets of 10
Decline bench press 3 sets of 8
Cable incline cross 3 sets of 10 / superset / pushups 3 sets of 10
Machine flat bench 3 sets of 10 / superset / pushups 3 sets of 10
Triceps
Over head dumbbell press3 sets of 8 / superset / rope over head cable pull 3 set of 10
Cable push down 3 sets of as many as you can do
Abs / lower back
Hanging leg lifts 3 sets as many as you can / superset / lower back machine 3 sets as many as you can
Cardio
Run on treadmill for 10 minuets
Day of rest
Day 4
Back
Pull ups 3 sets of 10
Power cleans 3 sets of 8
Lat pull down close 4 sets of 8
Seated row wide 3 sets of 8
Machine lat 3 sets of 10
Machine row 3 sets of 10
Dumbbell with bench bent over row 3 sets of 8
Rope standing row 3 sets of 10
Biceps
Normal curls 3 sets of 8 / superset / curved bar cable curls 3 sets of 10
Straight bar curls sets of 10 / superset / reveres bent bar curl 3 sets of 10
Abs / lower back
Inclined sit ups 3 sets as many as you can do / superset / hyper’s 3 sets as many as you can do
Cardio
Rowing for machine 10 minuets
Day 5
Legs
Run 3 laps
Box squats 4 sets of 8
Front squats 3 sets of 6 / superset / café raises 3 sets of 10
Plate lunges 3 sets of 10 / superset / straight leg dead lifts 3 sets of 10
Dead lifts 4 sets of 8
Café raises standing on machine 3 sets of 10
Shoulders
Dumbbell shoulder press 3 sets of 8
Straight arm to sides cable 3 sets of 10 / superset / to front 3 sets of 10
Abs / lower back
Big ball sit ups 3 sets as many as you can / superset / big ball hyper’s 3 sets as many as you can
Cardio
Bike for 10 minuets
Day 6
Chest
Flat Dumbbell bench press 4 sets 6
Incline bench press straight bar 3 sets of 8
Close grip dumbbells press 3 sets of 10
Decline bench press 3 sets of 8
Decline cable 3 sets of 10 / superset / pushups 3 sets of 10
Machine incline bench 3 sets of 10 / superset / pushups 3 sets of 10
Triceps
Skull crushers 3 sets of 8 / superset/ rope push down 3 sets of 10
Dips 3 sets of as many as you can do
Abs / lower back
Hanging leg lifts 3 sets as many as you can / superset / lower back machine 3 sets as many as you can
Cardio
Run on treadmill for 10 minuets
Day of rest
start over
Back
Hang cleans 3 sets of 10
Straight bar bent over row 4 sets of 6 / superset / pull ups 3 sets of 5
Close grip bent over row 3 sets of 6
Lat pull down wide 4 sets of 8
Seated row close 3 sets of 8
Rope standing row 3 sets of 10
Biceps
Hammer curls 3 sets of 8 / superset / hammer curls with rope 3 sets of 10
Preacher curl 3 sets of 6 / superset / straight bar cable curls 3 sets of 10
Abs / lower back
Inclined sit ups 3 sets as many as you can do / superset / hyper’s 3 sets as many as you can do
Cardio
Rowing machine for 10 minuets
Day 2
Legs
Box jumps 3 sets of 10
Squats 4 sets of 6
One leg machine leg press 3 sets of 10/ café raises 3 sets of 10
Dead lift 3 sets of 8
Leg extension 3 sets of 8 / superset / leg curl 3 sets of 8
Café raises on seated machine 3 sets of 10
Shoulders
Straight bar shoulder press 3 sets of 8
Straight arm to sides dumbbell 3 sets of 10 / superset / to front 3 sets of 10
Abs / lower back
Big ball sit ups 3 sets as many as you can / superset / big ball hyper’s 3 sets as many as you can
Cardio
Bike for 10 minuets
Day 3
Chest
Flat bench press straight bar 4 sets of 6
Incline dumbbell bench press 4 sets of 6
Close grip straight bar press 3 sets of 10
Decline bench press 3 sets of 8
Cable incline cross 3 sets of 10 / superset / pushups 3 sets of 10
Machine flat bench 3 sets of 10 / superset / pushups 3 sets of 10
Triceps
Over head dumbbell press3 sets of 8 / superset / rope over head cable pull 3 set of 10
Cable push down 3 sets of as many as you can do
Abs / lower back
Hanging leg lifts 3 sets as many as you can / superset / lower back machine 3 sets as many as you can
Cardio
Run on treadmill for 10 minuets
Day of rest
Day 4
Back
Pull ups 3 sets of 10
Power cleans 3 sets of 8
Lat pull down close 4 sets of 8
Seated row wide 3 sets of 8
Machine lat 3 sets of 10
Machine row 3 sets of 10
Dumbbell with bench bent over row 3 sets of 8
Rope standing row 3 sets of 10
Biceps
Normal curls 3 sets of 8 / superset / curved bar cable curls 3 sets of 10
Straight bar curls sets of 10 / superset / reveres bent bar curl 3 sets of 10
Abs / lower back
Inclined sit ups 3 sets as many as you can do / superset / hyper’s 3 sets as many as you can do
Cardio
Rowing for machine 10 minuets
Day 5
Legs
Run 3 laps
Box squats 4 sets of 8
Front squats 3 sets of 6 / superset / café raises 3 sets of 10
Plate lunges 3 sets of 10 / superset / straight leg dead lifts 3 sets of 10
Dead lifts 4 sets of 8
Café raises standing on machine 3 sets of 10
Shoulders
Dumbbell shoulder press 3 sets of 8
Straight arm to sides cable 3 sets of 10 / superset / to front 3 sets of 10
Abs / lower back
Big ball sit ups 3 sets as many as you can / superset / big ball hyper’s 3 sets as many as you can
Cardio
Bike for 10 minuets
Day 6
Chest
Flat Dumbbell bench press 4 sets 6
Incline bench press straight bar 3 sets of 8
Close grip dumbbells press 3 sets of 10
Decline bench press 3 sets of 8
Decline cable 3 sets of 10 / superset / pushups 3 sets of 10
Machine incline bench 3 sets of 10 / superset / pushups 3 sets of 10
Triceps
Skull crushers 3 sets of 8 / superset/ rope push down 3 sets of 10
Dips 3 sets of as many as you can do
Abs / lower back
Hanging leg lifts 3 sets as many as you can / superset / lower back machine 3 sets as many as you can
Cardio
Run on treadmill for 10 minuets
Day of rest
start over
