Monday: Glutes, Hamstrings and Chest
Smith Machine Squats: (feet together) 4 sets x 15 reps
Stiff Leg Deadlift: 4 sets x 12 reps
Lying Leg Curl: 4 sets x 12 reps
Standing Calf Raises: 3 sets x 20 reps
Chest Press: 3 sets x 15 reps
Dumbbell Flyes: 3 sets x 15 reps
Stiff Leg Deadlift: 4 sets x 12 reps
Lying Leg Curl: 4 sets x 12 reps
Standing Calf Raises: 3 sets x 20 reps
Chest Press: 3 sets x 15 reps
Dumbbell Flyes: 3 sets x 15 reps
Tuesday: Off
Wednesday: Back, Shoulders, abs
T Bar Rows: 4 sets x 15 reps
Lateral Pulldowns: 4 sets x 15 reps
Seated Cable Rows: 4 sets x 15 reps
Dumbbell Press: 3 sets x 15 reps
Dumbbell Front Raises: 3 sets x 15 reps
Dumbbell Side Laterals: 3 sets x 15 reps
Crunches: 3 sets x failure
Lateral Pulldowns: 4 sets x 15 reps
Seated Cable Rows: 4 sets x 15 reps
Dumbbell Press: 3 sets x 15 reps
Dumbbell Front Raises: 3 sets x 15 reps
Dumbbell Side Laterals: 3 sets x 15 reps
Crunches: 3 sets x failure
Thursday: Off
Friday: Quads and Arms
Barbell Squats: 4 sets x 12 - 15 reps
Leg Press: 4 sets x 12 - 15 reps
Leg Extensions: 4 sets x 15 reps
Bicep Curls: 4 sets x 15 reps
Tricep Kickbacks: 4 sets x 15 reps
Rest periods. Lower body: 45 secs
Upper body: 30 secs
Upper body: 30 secs
