Monday: Glutes
Smith Machine Squats 4 x 15
Leg Press 4 x 12
Kettle Bell Sumo Squats 4 x 12
Smith Machine Hip Thrusts 4 x12
Tuesday: Hamstrings/Calves
Lying Leg Curls 4 x 12
Standing Leg Curls 4 x 15
Deadlifts 4 x 12
Hip Abductor 4 x 20
Standing Calve Raises 5 x 20
Wednesday: Shoulders
Lateral Raises 4 x 10
Shoulder Press 4 x 15
Front Cable Raises 4 x 12
Rear Delt Fly’s 4 x 15
Thursday: Back
Pull Ups 4 x 10
Wide Grip Pulldowns 3 x 12
Close Grip Pulldowns 3 x 12
Seated Cable Row 4 x 15
Back Extensions 4 x 20
Friday: Arms
Overhead Cable Extensions 4 x 15
Skull Crushers 4 x 12
Cable Kickbacks 4 x 12
Dumbbell Curls 4 x 15
Cable Curls 4 x 15
Saturday: Chest/Abs
Dumbbell Fly’s 4 x 15
Push Ups 4 x 20
Hanging Leg Raises 4 x 20
Crunches 4 x 20
Planks 4 x 1 min
Sunday: Rest
