Monday: Legs
Leg Extensions 4×8-10 (Last set drop set to failure)
Lying Hamstring Leg Curl 4×8-10 (Last set drop set to failure)
Leg Press 4×8-10 (Last set drop set to failure)
Deadlifts 4×8-10
Tuesday – Shoulders/Abs
Clean and Press 4×10-12
Side Lateral Raises Drop Set 4×10-12
Dumbbell Lying Rear Delt Row 4×10-12
Bent Over Low Pulley Side Lateral 4×10-12
Cable Rope Rear Delt Rows 4×8-12
Arnold Press 4×8-12
Weighted Crunches 4×25
Hanging Leg Lifts 4×25
Wednesday- Arms
Skull Crushers 4×8-12
Dips 4×8-12
Alternating Bicep Curls 4×8-12
Tricep Pulldowns 4×8-12
Cable Curls 4×8-12
Tricep Kick Backs 4×8-12
Thursday – Back
Wide Grip Pull Ups 4×8-12
Wide Grip Lat Pulldown 4×8-12
Rows 4×8-12
Behind The Neck Lat Pulldown 4×8-12
Friday – Cardio/Abs
Stairmill or HIIT
Weighted Crunches 4×25
Hanging Leg Raises 4×25
Saturday – Off Day
Rest
Sunday – Cardio/Abs
Stairmill or HIIT
Weighted Crunches 4×25
Hanging Leg Raises 4×25
