Monday: Back/Biceps
Dumbbell Bent Over Rows (4 sets x 10-12 reps)
Seated Row (4 sets x 10-12 reps)
Wide Grip Lat Pulldown (4 sets x 10-12 reps)
Neck Pulls w/ Rope (4 sets x 10-12 reps)
Hyperextensions (4 sets to failure)
Dumbbell Bicep Curls (4 sets x 10-12 reps)
Seated Preacher Curls (4 sets x 10-12 reps)
21’s w/ Barbell (quarter curl x 7, mid curl x 7, full curl x 7) 3 sets
Tuesday: Shoulders/Triceps
Seated Dumbbell Shoulder Press (4 sets x 10-12 reps)
Tri-set: Round The Worlds (4 sets x 10-12 reps)
Lateral Raises (4 sets x 10-12 reps)
Forward DB Raises (4 sets x 10-12 reps)
Dumbbell Shoulder Clean (4 sets x 10 reps)
Skull Crushers (4 sets x 10-12 reps)
Tricep Rope Pushdowns (4 sets x 10-12 reps)
Wednesday: Legs
Leg Extensions (4 sets, last set drop set to failure)
Lying Hamstring Leg Curl (4 sets, last set drop set to failure)
Leg Press (4 sets x 8-10 reps, last set drop set)
Dead lifts w/Barbell (4 sets x 8-10 reps)
Walking DB lunges ( 3 sets to failure)
Thursday: Chest
Incline Dumbbell Press (4 sets x 10-12 reps)
Flat Dumbbell Press (4 sets x 10-12 reps)
Pectoral Fly Machine (4 sets x 10-12 reps)
Incline Dumbbell Fly (4 sets x 10-12 reps)
Decline Pushups (4 sets to failure)
Friday: Glutes/Calves/Abs
Walking Lunges to warm-up (2 laps)
Step-ups w/ Dumbbells (start on box, only tap toe at bottom) (4 sets x 10-12 reps)
Bridge w/ Barbell (4 sets x 10-12 reps)
Hack Squats (4 sets x 10-12 reps)
Buttblaster Machine (4 sets x 10-12 reps)
Calf Raises (4 sets to failure)
Ab Circuit: (complete 3 circuits) – 30 sec plank (lifting alternating legs)
30 sec hanging leg raises
30 sec of exercise ball roll-ins
Saturday: Full Body Plyo
1 minute Jumping Rope
1 minute Up/downs aka- Burpees
1 minute Mountain Climbers
1 minute Jumping Jacks
1 minute Squat Jumps
Sunday: Rest Day
Recovery
