Legs
Squats 4x10-12 reps
leg press 4x10-12 reps quad extensions 4x10-12 reps straight leg deadlifts 4x10-12 reps seated hamstring curl 4x10-12 reps standing calf raises 4x10 reps |
back
wide-grip pull ups 5x till failure
barbell rows 4x10-12 reps reverse grip barbell rows 4x10-12 reps close grip lat pull down 4x10-12 reps close grip cable low rows 4x10-12 reps deadlifts 1x20 warm up set, 1x15, 2x12, 2x10 reps |
chest
push-ups 2x25 warm up
decline barbell bench 3x10-12 reps incline dumbbell bench 3x10-12 reps flat bench pec fly's 3x10-12 reps cable pec fly's 3x10-12 reps |
ARMS
barbell bicep curls 4x10-12 reps
reverse barbell bicep curls 4x10-12 reps seated dumbbell bicep curls 4x10-12 reps barbell preacher curls 4x10 reps tricep cable push downs 4x10 reps reverse tricep cable push downs 4x10 reps skull crushers 4x10-12 reps bench dips with weight 4x12 reps |
shoulders
arnold press 2x12 reps
barbell shoulder press 4x10-12 reps seated dumbbell lateral raise 4x12 reps seated rear delt raises 4x10-12 reps parallel grip shoulder press machine 7x10 reps |