Monday Quads
Leg extensions: 15, 12, 10, 8, 8
Hack Squat: x 15, 15, 12, 12
Leg press: 15, 12, 10, 8, 8
Narrow dumbbell squat: 5 sets x 15 reps
Smith machine stationary lunge: 4 sets x 10 reps each leg
Tuesday: Shoulders/ triceps
Smith machine seated shoulder press: x 15 12, 10, 8, 6
Arnold press: x 15, 12,10, 8, 6
Dumbbell seated side lateral raise: 15, 12, 10, 8, 6
High rope pulls: x 15, 12, 10 ,8, 6
Overhead dumbbell press: x 15, 12,10, 8, 6
Close grip bench press with elbow tucked to sides: x 15, 12, 10, 8, 6
Rope push downs: x 15, 12, 10, 8, 6
Wednesday: Back/ biceps
Wide grip pullups: 5 sets x 15 reps
Wide grip pull downs: 15 x 12, 10, 8, 6
One end barbell row: x 15, 10, 8, 6
Regular grip standing pulldowns: 15, 12, 10, 8, 6
One arm dumbbell row: x 15, 12, 10, 8, 6
Weighted hypers: 4 sets x 15 reps
Ez curl preacher curl: 15, 12, 10, 8, 6
Standing barbell curl: x 15, 12, 10, 8, 6
21s 4 sets
Thursday: Hams/ Abs/ Calves
Leg curls: 5 sets x 15 reps
superset
Smith machine stiff legs: 5 sets 15 reps
Dumbbell leg curls laying on bench: 5 sets x 15 reps
superset
One leg stiff leg deadlift: 5 sets x 12 each leg
Walking lunges with barbell (back leg straight): x 5 sets 50 steps
superset
Wide low fast squats with same barbell: 5 sets x 15 reps
Cable ab crunch: 5 set x 50 reps
superset
Lower ab flutter: 5 sets x 50 reps
Seated calves: 4 sets x 15 reps
Standing raises: 4 sets x 30 reps
Friday: Butt/ Chest
One leg push downs on assisted chin up machine: 5 sets x 15 each leg
superset
Cable butt kick backs: 5 sets x 15 each leg
superset
Deep squat holds using 20 pound dumbbell: 5 x 1 minute
Incline smith machine press: 15, 12, 10, 8
superset
pushups: 4 sets x 15
Decline dumbbell press x 15, 12, 10, 8
Wide grip dips on assisted chin up machine: 4 x 15, 12, 10, 8
Saturdays
plyos workout
