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- Monday: Back/Biceps
- Dumbbell Bent Over Rows (4 sets x 10-12 reps)
- Seated Row (4 sets x 10-12 reps)
- Wide Grip Lat Pulldown (4 sets x 10-12 reps)
- Neck Pulls w/ Rope (4 sets x 10-12 reps)
- Hyperextensions (4 sets to failure)
- Dumbbell Bicep Curls (4 sets x 10-12 reps)
- Seated Preacher Curls (4 sets x 10-12 reps)
- 21’s w/ Barbell (quarter curl x 7, mid curl x 7, full curl x 7) 3 sets
- Tuesday: Shoulders/Triceps
- Seated Dumbbell Shoulder Press (4 sets x 10-12 reps)
- Tri-set: Round The Worlds (4 sets x 10-12 reps)
- Lateral Raises (4 sets x 10-12 reps)
- Forward DB Raises (4 sets x 10-12 reps)
- Dumbbell Shoulder Clean (4 sets x 10 reps)
- Skull Crushers (4 sets x 10-12 reps)
- Tricep Rope Pushdowns (4 sets x 10-12 reps)
- Wednesday: Legs
- Leg Extensions (4 sets, last set drop set to failure)
- Lying Hamstring Leg Curl (4 sets, last set drop set to failure)
- Leg Press (4 sets x 8-10 reps, last set drop set)
- Dead lifts w/Barbell (4 sets x 8-10 reps)
- Walking DB lunges ( 3 sets to failure)
- Thursday: Chest
- Incline Dumbbell Press (4 sets x 10-12 reps)
- Flat Dumbbell Press (4 sets x 10-12 reps)
- Pectoral Fly Machine (4 sets x 10-12 reps)
- Cable Crossover Fly (4 sets x 10-12 reps)
- Decline Pushups (4 sets to failure)
- Friday: Glutes/Calves/Abs
- Walking Lunges to warm-up (2 laps)
- Step-ups w/ Dumbbells (start on box, only tap toe at bottom) (4 sets x 10-12 reps)
- Bridge w/ Barbell (4 sets x 10-12 reps)
- Hack Squats (4 sets x 10-12 reps)
- Buttblaster Machine (4 sets x 10-12 reps)
- Calf Raises (4 sets to failure)
- Ab Circuit: (complete 3 circuits) – 30 sec plank (lifting alternating legs)
- 30 sec hanging leg raises
- 30 sec of exercise ball roll-ins
- Saturday: Full Body Plyo
- Complete 5-9 rounds of the below without resting (i.e.- 5 rounds is 25 min or work, 9 rounds is 45 min)
- 1 minute Jumping Rope
- 1 minute Up/downs aka- Burpees
- 1 minute Mountain Climbers
- 1 minute Jumping Jacks
- 1 minute Squat Jumps
- Sunday: Rest Day
- Recovery
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