Monday: Legs
Single Leg Extensions 4 x 10
Double Leg Extensions 4 x 10
Deadlifts 4 x 8
Lunges 50 Steps
Reverse Hack Squats 4 x 10
Cable Kick-Backs 4 x 10
Tuesday: Back
Close Grip Seated Cable Row 4 x 10
Wide Grip Lat Pulls 4 x 10
Dumbbell Row 3 x 10
Single Arm Seated Cable Row 3 x 10
Close Grip Lat Pulls 4 x 10
Wednesday: Shoulders
Dumbbell Shoulder Press 4 x 10
Side Lateral Cable Raises 4 x 10
Front Raises 4 x 10
Reverse Fly’s 4 x 10
Thursday: Legs
Single Leg Extension 4 x 10
Double Leg Extension 4 x 10
Leg Press 4 x 10
Barbell Squats 3 x 10
Jumping Weighted Barbell Squats 4 x 10
Weighted Side Lunges 50 x Each Side
Friday: Abs
Hanging Leg Raises 4 x 15
Medicine Ball Ab Crunch 4 x 15
Lying Leg Raises 4 x 15
Hanging Leg Raises 4 x 10
Saturday: Rest
Recovery
Sunday: Back
Close Grip Seated Cable Row 4 x 10
Wide Grip Lat Pulls 4 x 10
Bent-Over Barbell Row 4 x 10
Single Arm Seated Cable Row 3 x 10
Close Grip Lat Pulls 4 x 10
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