Day 1:
Barbell or Dumbbell Flat Bench: 2 sets of 8-12
Cable Flys: 2 sets of 12
Barbell Squat or Hack Squat: 2 sets of 8-12
Leg Extensions: 3 sets of 15
Barbell Row: 2 sets of 8-12
Wide Grip Pullups or Wide Grip Lat Pull Downs: 2 sets of 8-12
Barbell or EZ bar curls: 2 sets of 10
Preacher Curls: 2 sets of 12-15
Cable Crunches: 3 sets of 12-15
Day 2:
Rest Day
Day 3:
Dumbbell Shoulder Press: 2 sets of 8-12
Dumbbell Lateral Raises: 2 sets of 12
DB or Barbell Lunges: 2 sets of 12 each leg
Seated Hamstring Curls: 2 sets of 12
Dumbbell Row: 2 sets of 8
Seated Cable Row or Hammerstrength Machine: 2 sets of 10-12
Straight bar tricep pushdowns: 3 sets of 12
Dip Machine: 2 Sets of 12
Leg Raises: 3 sets of 15
Day 4:
Rest Day
Day 5:
Incline Barbell Bench: 2 sets of 8-12
Cable Flys: 2 sets of 12
Hack Squat: 2 sets of 8-12
Narrow Leg Press: 2 sets of 12
Tbar Row: 2 sets of 8
Rope Face Pulls: 2 sets of 12
Barbell Curls: 2 sets of 10
Hammer Curls: 2 sets of 10
Cable Crunches: 3 sets of 10-12
Day 6:
Rest
Day 7:
Dumbbell Shoulder Press: 2 sets of 8
Lateral Raises: 2 sets of 12-15
Rear Delt Flys: 2 sets of 12-15
Romanian Deadlifts: 2 sets of 8-12
Lying Hamstring Curls: 2 sets of 12
Dumbbell Row: 2 sets of 10
Wide Grip Pull ups: 2 sets of 10-12
Tricep Rope Extension: 2 sets of 12
DB overhead tricep extension: 2 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.