Monday: Quads/Calves
Back Squats 4 x 8-10
Hack Squats 4 x 15-20
Front Squats 4 x 8-10
Leg Press 4 x 15-20
Seated Leg Extensions 4 x 15
Seated Calf Raises 4 x 20-30
Tuesday: Chest
Flat Bench Press 4 x 6-8
Incline Bench Press 4 x 8-10
Incline Dumbbell Fly’s 3 x 10-12
Cable Fly’s 3 x 12-15
Wednesday: Back
Wide Grip Pull Ups 4 x Failure
Wide Grip Pulldowns 4 x 12-15
Bent-Over Barbell Rows 4 x 10-12
T-Bar Rows 4 x 8-12
One-Arm Dumbbell Rows 4 x 10-12
Seated Cable Rows 4 x 10-12
Deadlifts 4 x 5-8
Thursday: Glutes/Hamstrings/Calves
Lying Leg Curls 4 x 12-15
Seated Leg Curls 4 x 12-15
Walking lunges 4 x 12-15 (per leg)
Romanian Stiff Legged Deadlifts 4 x 12-15
Glute Kickbacks 4 x 15 (per leg)
Standing Calf Raises 4 x 20-30
Friday: Shoulders
Side Lateral Raises 4 x 10-12
Front Raises 4 x 10-12
Military Press 4 x 8-10
Single-Arm Lateral Raises 4 x 10-12
Bent-Over Raises 4 x 10-12
Pec Dec Fly’s 4 x 12-15 (Superset)
Single-Arm Side Lateral Cable Raises 4 x 12-15
Saturday: Arms
Straight Bar Curls 4 x 10-12
EZ-Bar Curls 4 x 12-15
Alternating Curls 4 x 15 (each arm)
Rope Curls 4 x 12-15 (Superset)
Straight Bar Curls 4 x 12-15
Machine Dips 4 x 12-15
Skull Crushers 4 x 8-10
Lying Dumbbell Extensions 4 x 12
Close Grip Pushdowns 3 x 12-15
Rope Pushdowns 3 x 12-15
Sunday: Rest
Recovery
