vly workout aesthetics plan **CHANGE YOUR LIFE TODAY**

**ANY DAY YOU GO TO THE GYM DO 20 MINUTES+ ON THE ELLIPITICAL**

monday - chest/triceps

bench press - flat bench - 4 sets 5 reps
incline dumbbell press on bench 4 sets 5 reps
pec flies on machine 4 sets 5 reps
tricep pushdown with rope - 4 sets 5 reps
tricep pushdown with v bar 4 sets 5 reps
close grip bench press 4 sets 5 reps (go light here)

tuesday - back/biceps

deadlifts - 4 sets 5 reps
lat pulldowns (wide grip) - 4 sets 5 reps
barbell or ez bar rows - 4 sets 5 reps
hammer curls 4 sets 5 reps
preacher curls 4 sets 5 reps
incline dumbbell curl sitting down 4 sets 5 reps

wednesday - shoulders/traps

dumbbell shoulder press sitting down - 4 sets 5 reps
dumbbell shoulder side raises - 4 sets 5 reps
ez bar front raises - 4 sets 5 reps
dumbbell shrugs - 4 sets 5 reps
smith machine/barbell shrugs - 4 sets 5 reps

thursday - biceps/triceps

hammer curls 4 sets 5 reps
preacher curls 4 sets 5 reps
incline dumbbell curl sitting down 4 sets 5 reps
tricep pushdown with rope - 4 sets 5 reps
tricep pushdown with v bar 4 sets 5 reps
close grip bench press 4 sets 5 reps (go light here)

Friday - Legs

Squats - 6 sets
Leg Extension - 4 sets
Hamstring Kickbacks - 4 sets
Calf Press/Raises - 4 sets

**ANY DAY YOU GO TO THE GYM DO 20 MINUTES+ ON THE ELLIPITICAL**