Monday: Quads/Glutes
Squats (Ass to grass) 6×15-20
Leg Press (Close stance) 4×20
Smith Machine Reverse Lunge (Each leg) 3×10
Machine Squats (Ass to grass) 3×10
Barbell Hip Thrusters 4×20
Weighted Bulgarian Split Squats (Each leg) 4×12
Leg Extension 5×20
Body Weight Squats 3x Failure
Adductor 3×20
Leg Press (Close stance) 4×20
Smith Machine Reverse Lunge (Each leg) 3×10
Machine Squats (Ass to grass) 3×10
Barbell Hip Thrusters 4×20
Weighted Bulgarian Split Squats (Each leg) 4×12
Leg Extension 5×20
Body Weight Squats 3x Failure
Adductor 3×20
Tuesday: Shoulders
Machine Shrugs 5×20
Lateral Raises 5×15-20
Dumbbell Overhead Press 5×8-20
Cable Upright Row 5×20
Smith Machine Shrugs 3×20
Deep Lateral Raises 3×20
Incline Front Raises 4×15-20
Dumbbell Rear Delt Fly 4×15-20
Shrugs 3×15
Rear Delt Raises 3×20
Lateral Raise Machine 3x Failure
Around The Worlds 3x Failure
Wednesday: Back
Lat Pulldown 5×12-20
Straight Arm Pulldown 5×20
Bent Over Barbell Row 4×12-20
Narrow Grip Dumbbell Row 4×20
Neutral Grip Lat Pulldown 3×15-20
Bent Over Cable Row 3×15
Reverse Lat Pulldown 3×15-20
Single Arm Lat Row 3×15
Assisted Pull Ups 3x Failure
Deadlifts 3×12-15
Thursday: Arms/Cardio
Alternating Dumbbell Curl 4×15-20
Rope Tricep Push Down 4×15-20
Overhead Cable Extension 3×15-20
Barbell Curl 3×12-20
Preacher Curl 3×15
Straight Bar Triceps Pushdown 3×15
Dumbbell Overhead Tricep Extension 3×20
Incline Dumbbell Curls 3×20
20 minute Stairmaster
Friday: Hamstrings/Glutes
Stiff Leg Barbell Deadlifts 6×12-20
Walking Lunges 6×30
Standing Single Leg Curl 4×15-20
Dumbbell Stiff Leg Deadlifts 4×20
Lying Leg Curl 4×12-20
Cable Stiff Leg Deadlifts 4×20
Seated Calve Raises 4×20
Jump Rope 4×1 minute
Adductor 4×20
Weighted walking Lunges 3×40
Saturday: Chest/Cardio
Incline Dumbbell Press 4×15
Flat bench Dumbbell Fly 4×20
Dumbbell Flat Bench Press 4×15
Incline Dumbbell Fly 4×15
Decline Cable Fly 3×20
Push Ups 3x Failure
Weighted Dips 3×12-15
Dynamic Plank (Each arm) 2×20
20 minute Stairmaster
Sunday: Restart
