Day 1: Chest/Triceps
Pushups 2 sets of 25 reps
Flat Bench Barbell Press 4 x 10
Incline Bench Barbell Press 4 x 10
Decline Bench Barbell Press 4 x10
Flat Bench Dumbbell Press 3 x 8
Flat Bench Dumbbell Flyes 3 x 8
Cable Crossover 3 x 8
Parallel Bar Dips 3 x 10
Close Grip Barbell Bench Press 4 x 10
Lying Close Grip Barbell Triceps Extension Behind The Head 4 x 10
Triceps Pushdowns 4 x 10
Cable Rope Overhead Triceps Extension 3 x 10
Dumbbell One-Arm Triceps Extension 3-10
Day 2: Back/Biceps
Warm up Pull-ups 2 x 15
Wide Grip Lat Pulldowns 4 x 12
Underhand Cable Pulldowns 4 x 12
Bent Over Barbell Rows 3 x 12
Seated Cable Rows 3 x 12
One Arm Dumbbell Rows 3 x 12
Hyperextension (Back Extensions) 4 x 10
Barbell Curls 4x12Close-Grip EZ Bar Curls 4×12
Dumbbell Alternate Hammer Curls 4×12
Preacher Curls 4×12
Overhead Cable Curls 4×12
Day 3: Legs
Warm up for 10 mins on the spinning bike steady pace
Leg Extensions 4 x 10
Barbell Squats 4 x 10
Hack Squats 4 x 10
Lying Leg Press 4 x 10
Smith Machine Lunges 3 x12
Lying Leg Curls 4 x 10
Seated Leg Curls 4 x 10
Stiff Legged Barbell Deadlifts 3 x 12
Calve Press On The Leg Press Machine 4 x 20
Standing Calf Raises 4 x 20
Seated Calf Raises 4 x 15
Day 4: Shoulders/Abs
Standing Barbell Shoulder Press 4 x 10
Arnold Dumbbell Press 4 x 10
Upright Barbell Row 3 x 12
Front Dumbbell Raises 3 x 12
Standing Dumbbell Lateral Raises 3 x 12
Bent Over low Pulley Side Lateral Raises 3 x 12
Dumbbell Lying Rear Lateral Raises 3 x 12
Seated Bent-Over Rear Delt Raises 3 x 12
Dumbbell Shrugs 4 x 10
Declined Crunch 4 x 15
Declined Oblique Crunch 3 x 15 on each side
Declined Reversed Crunch 3 x 15
Abs Crunch Machine 3 x 15
Standing Barbell Twist 3 x 20
Hanging Leg Raises 3 x 15
