DAY 1 – Back
Pullups
5 sets x 20, 15, 12, 10, 10 reps

Pushups
5 sets x 20 reps

Hammer strength machine rows
4 sets x 12 reps

Dumbbell rows
4 sets x 12 reps

Swiss ball hyperextentions
4 sets x 25, 20, 15, 15 reps



Day 2 – Chest
Barbell bench press
8 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps

Incline dumbbell bench press
4 sets x 12 reps

Hammer strength chest press
4 sets x 15 reps

Weighted dip
4 sets x 10 reps

Cable flyes
4 sets x 12 reps



Day 3 – Legs
Back squat
7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Leg press
1 x drop set to failure

Walking lunges
4 sets x 20 reps

Leg extension
3 sets x 20 reps

Single-leg curl
3 sets x 20 reps

Standing calf raise
3 sets x 20 reps



Day 4 – Shoulders
Military press
7 sets x 10, 8, 6, 5, 4, 3, 3 reps

Arnold press
4 sets x 12 reps

Barbell shrugs
4 sets x 12 reps

Dumbbell lateral raise
3 sets x 15 reps

Dumbbell front raise
3 sets x 15 reps

Dumbbell rear delt flyes
3 sets x 15 reps



Day 5 – Arms
Barbell biceps curl
3 sets x 10 reps

Skull crusher
3 sets x 10 reps

Ez-bar preacher curl
3 sets x 10 reps

Dumbbell lying triceps extension
3 sets x 10 reps

Dumbbell hammer curl
3 sets x 12 reps

Rope pressdown
3 sets x 12 reps

Barbell wrist curl
3 sets x 20 reps

Barbell reverse wrist curl
3 sets x 20 reps