Day one: Chest/Abs

• Flat Bench 4×8
• Incline Bench 4×8
• Decline Bench 4×8
• Pullover 4×8
• Hammer Press 3×8
• Dips 3x failure
• Weighted Sit Up 4x failure
• Hanging Leg Raise- 4x failure
• Side Bends 4x failure

Day two: Back/Traps

• Bent Over Row 4×8
• Deadlift 4×8
• Pulldowns 4×8
• Pull Ups 4×8
• Cable Row 4×8
• Shrugs 6×10

Day three: Delts/Forearms/Abs

• Military Press Behind The Neck 3×8
• Machine Press 4×8
• Lateral Raises 4×8
• Weight Plate Front Raises 4×10
• Dumbbell Front Raises 4×8
• Reverse Pec Deck 4×10
• Reverse Fly’s (on incline bench) 4×8
• Weighted Sit Ups 4x failure
• Hanging Leg Raises 4x failure
• Side Bends 4x failure
• Side Crunches 4x failure
• Wrist Curl Behind Back 4x failure
• Reverse Wrist Curl Over Bench 4x failure

Day four: Triceps/Biceps

• Close Grip Bench Press 4×8
• Pushdowns 4×8
• EZ Bar Skull Crushers 4×10
• Cable Kickbacks 4×8
• EZ Bar Curls 4×8
• Wide Grip Curls 4×8
• Hammer Curls 4×8 (each hand)
• Concentration Curls 4×8

Day five: Legs/Abs

• Squats 4×12
• Squat (to bench) 4×12
• Bulgarian Squat 4×12
• Quad Extensions 4×16
• Stiff Leg Deadlift 4×12
• Leg Curls 4×16
• Glute Kickbacks 4×20
• Calf Machine Raises 4×20
• Seated Calf Raises 4×20
• Leg Press Calf Raises 4×20
• Weighted Sit up 4x failure
• Air Bike 4x failure
• Side Bends 4x failure
• Barbell Twists 4x failure

Sharing is caring!