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- Monday: Chest
- Flat Bench 4×8
- Incline Bench 4×8
- Decline Bench 4×8
- Pullover 4×12
- Hammer Press 3×12
- Dips 3×12
- Tuesday: Back/Traps
- Bent Over Row 4×8
- Deadlift 4×8
- Pulldowns 4×12
- Pull Ups 4×12
- Cable Row 4×12
- Shrugs 6×10
- Wednesday: Delts/Abs
- Military Press Behind The Neck 3×8
- Machine Press 4×8
- Lateral Raises 4 x 10
- Weight Plate Front Raises 4×10
- Front Raise 4×10
- Reverse Pec Deck 4×10
- Reverse Fly’s (on incline bench) 4×12
- Weighted Sit Up 4x failure
- Hanging Leg Raise- 4x failure
- Side Bends 4x failure
- Side Crunches 4x failure
- Thursday: Rest
- Recovery
- Friday: Triceps/Biceps
- Close Grip Bench Press 4×8
- Pushdown 4×8
- EZ Bar Skullcrusher 4×10
- Cable Kickback 4×12
- EZ Bar Curl 4×8
- Wide Grip Curl 4×8
- Hammer Curl 4×8(each hand)
- Concentration Curl 4×12
- Saturday: 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
- Sunday: Rest
- Recovery
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