Monday: Legs
Squats 5 x 5 (Superset)
Lying Leg Curls 5 x 5
Split Squats 4 x 10 (each leg)
Machine Glute Kickbacks 4 x 12
Tuesday: Back/Shoulders
Seated Barbell Press 6 x 6-8
Neutral Grip Pullups 4 x 4-6
Wide Grip Lat Pulldowns 4 x 12-15
Seated Arnold Press 4 x 4-6
Incline Rear Delt Raises 4 x 12-15
Wednesday: Glutes/Hamstrings
Sumo Deadlifts 4 x 10-12
Barbell Hip Thrusts 4 x 10-12
Barbell Stiff Legged Deadlifts 4 x 10-12
Lying Leg Curls 4 x 10-12
Curtsy Lunges 4 x 12
Cable Kickbacks 3 x 12-15
Hip Abductors 3 x 25
Thursday: Chest/Arms
Bench Press 6 x 6-8
Standing Barbell Curls 4 x 6-8
Incline Hammer Curls 4 x 12-15
Flat Dumbbell Extensions 4 x 6-8
Standing Rope Pushdowns 4 x 12-15
Friday: Quads/Calves
Squats 4 x 10-12
Close Stance Leg Press 4 x 10-12
Barbell Lunges 4 x 10-12
Sissy Squats (Holding Weight Plate) 4 x 10-12
Leg Extensions 4 x 10-12
Walking Dumbbell Lunges 3 x 10-12
Standing Calf Raises 3 x 12-15
Seated Calf Raises 3 x 12-15
Saturday: Back/Shoulders
Standing Barbell Press 6 x 6-8
Pull Ups 4 x 6-8
Neutral Grip Narrow Pulldowns 4 x 12-15
Seated Dumbbell Lateral Raises 4 x 6-8
Prone Rear Delt Raises 4 x 12-15
Sunday: Active Rest
Usually, I’ll go for a walk.
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