Day 1:
Barbell Bench: 3 sets of 8
Cable Flys: 3 sets of 12
Barbell Squat: 3 sets of 8
Leg Extensions: 3 sets of 15
Barbell Row: 3 sets of 8
Wide Grip Pullups: 3 sets of 10-12
Barbell or EZ bar curls: 3 sets of 10
Incline Curls: 3 sets of 12-15
Cable Crunches: 3 sets of 12-15
Day 2:
Rest Day
Day 3:
Dumbbell Shoulder Press: 3 sets of 8
Dumbbell Lateral Raises: 3 sets of 12
Shrugs: 3 sets of 15
DB Lunges: 3 sets of 15 each leg
Seated Hamstring Curls: 3 sets of 12
Wide Grip Lat Pull Down: 3 sets of 8
Seated Cable Row or Hammerstrength Machine: 3 sets of 10-12
Close Grip Bench Press: 3 sets of 8
Straight bar tricep pushdowns: 3 sets of 12
Leg Raises: 3 sets of 15
Day 4:
Rest Day
Day 5:
Incline Barbell Bench: 3 sets of 8
Cable Flys: 3 sets of 12
Hack Squat: 3 sets of 8
Narrow Leg Press: 3 sets of 12
Tbar Row: 3 sets of 8
Rope Face Pulls: 3 sets of 12
Barbell Curls: 3 sets of 10
Hammer Curls: 3 sets of 10
Cable Crunches: 3 sets of 10-12
Day 6:
Rest
Day 7:
Dumbbell Shoulder Press: 3 sets of 8
Lateral Raises: 3 sets of 12-15
Rear Delt Flys: 3 sets of 12-15
Barbell Squat: 3 sets of 8
Lying Hamstring Curls: 3 sets of 12
Dumbbell Row: 3 sets of 10
Wide Grip Pull ups: 3 sets of 10-12
Weighted Dips: 3 sets of 8-10
DB overhead tricep extension: 3 sets of 12
Leg Raises: 3 sets of 15
*Last set of each exercise should be taken to failure.
*Each time you perform an exercise you want to beat the reps you achieved the prior time.
*Once reps go over 4 of the target range on the last set try moving up in weight.