Monday – Legs
Sumo Squats 4 x 8-12
Lunges 3 x 15
Glute Kickbacks 3 x 15-20 (each foot)
Lying Leg Curls 4 x 8-12
Stiff Legged Deadlifts 3 x 15-20
Tuesday – Back/Biceps
Lat Pulldowns 4 x 8-12
Seated Rows 4 x 8-12
Pull Ups 3 x Failure
Barbell Curls 3 x 8-12
Hammer Curls 3 x 15 (each hand)
Wednesday – Chest/Triceps
Incline Bench Press 4 x 8-12
Decline Bench Press 4 x 8-12
Pec Deck 3 x 15-20
Push Downs 3 x 8-12
Close-Grip EZ Bar 3 x 15
Thursday – Shoulders/Calves
Barbell Military Press 4 x 8-12
Side Lateral Raises 4 x 8-12
Reverse Pec Deck 4 x 8-12
Standing Calf Raises 4 x 8-12
Seated Calf Raises 5 x 15-20
Friday – Rest day
Recovery
Saturday – Legs
Squats 4 x 8-12
Leg Press 4 x 15
Lunges 4 x 15
Leg Extensions dropset with 80-100 repetitions
Sunday – Rest day
Recovery
