Monday: Back
Lat Pulldown 3 × 12
Single-Arm High Pulley Row 3 x 12
Pull Ups 3 x 12
Rope Straight-Arm Pulldown 2 x 15
Reverse Grip Bent-Over Rows 3 x 10
Bent-Over Rear Delt Raise 3 x 12
Weighted Hyper Extensions 3 x 15-20
Tuesday: Quads/Glute/Calves
Leg Press 4 x 10
Barbell Squats 3 x 15
Sumo Squats 3 x 15-20
Leg Extensions 4 x 10
Walking Lunges 2 x 30
Adductor and Abductor 3 x 12-15
Seated or Standing Calf Raises 4 × 15
Wednesday: Rest
Recovery
Thursday: Hamstrings/Glutes/Calves
Weighted Bulgarian Split Squats 3 × 12
Hip Thrusts 4 × 12
Stiff Leg Barbell Deadlifts 4 × 15-20
Lying Leg Curl 4 × 12
Standing Single Leg Curl 4 × 15-20
Seated or Standing Calf Raises 4 × 15
Friday: Chest/Shoulders
Dumbbell Overhead Press 3 × 8-10
Incline Front Raise 3 × 12
Lateral Raise 3 x 12
Standing Low-Pulley Deltoid Raise 3 x 12
Dumbbell Rear Delt Fly’s 3 × 15
Incline Dumbbell Press 4 × 12
Decline Cable Fly 4×12
Saturday: Arms
Alternating Dumbbell Curls 3 x 24
Cable Hammer Curls 3 x 12
Preacher Curl 3 × 12
Overhead Cable Extension 3 x 12
Rope Tricep Pushdowns 3 x 12
Tricep Dumbbell Kickbacks 3 x 12
Sunday: Rest
