Monday: Legs
Leg Extensions 5×10
Single Leg Curls 3×10
Reverse Hack Squats 3×12
Leg Press 3×12
Lunges 5×20 steps
Tuesday: Arms
Tricep Extensions 4×10
Dumbbell Curls 4×10
Skull Crushers 4×10
Hammer Curls 4×10
Supinated Bicep Curls 3×10
Tricep Dips 3×10
Wednesday: Off
Rest day
Thursday: Back
Pull-ups 3×10
Lat Pulldowns 3×10
Single Arm Rows 3×10
T-Bar Rows 3×10
Shrugs 3×10
Friday: Chest/Abs
Incline Bench 3×12
Push Ups 3×20
Single Arm Fly’s 3×10
Weighted Crunches 5×10
Hanging Leg Raises 3×10
Saturday: Off
Rest Day
Sunday: Shoulders
Shoulder Press 4×10
Lateral Raises 4×10
Rear Delt Raises 4×10
Upright Rows 4×10
