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Day 1: Legs/Abs
1. Barbell Full Squat: 4 s, 8 r
2. Deadlift: 4 s, 8 r
3. Lunge pass-through: 3 s, 12 r
4. Single leg press: 2 s per leg, 8 r
5. Romanian deadlift: 3 s, 8 r
6. Smith machine calf raise: 4 s, 12 r
Finisher:
Single leg glute bridge: 10 r per leg
Walking lunges: 10 r
Squat jumps: 10 r
Bulgarian split squat: 15 r per leg
Day 2: Chest
1. Incline dumbell press: 3 s, 8 r
2. Dips: 3 s, 10 r
3. Underhand chest press: 3 s, 8 r
4. Flat barbell dumbell bench press: 3 s, 8 r
5. Bent-Arm Dumbbell Pullover: 3 s, 10 r
6. 3D chest chiseler: 3 s, 8 r
Finisher: 2 s
Decline chest push ups: f
Push ups: f
Incline chest push ups: f
Day 3: Back/Abs
1. Wide grip pull ups: 4 s, f
2. Reverse Grip Bent Over Barbell Row: 4 s, 8 r
3. Straight-Arm Pulldown: 4 s, 8 r
4. T-bar Row with handle: 3 s, 8 r
5. Hyperextentions: 4 s, 10 r
6. Smith machine shrug: 2 s, 8 r
7. Plate raiseups: 3 s, 12 r
8. Lat pulldowns : 2 s wide, 2 s narrow, 8 r
Finisher: 2 s
Row: f
Superman: f
Day 4: Break
Day 5: Shoulder/Abs
1. Lateral side raises: 3 s, 8 r
2. OBB Landmine press: 3 s, 8 r
4. Dumbbell Rear Delt Row: 3 s, 8 r
3. Plate Push, plate 8 combo: 2 s, 6 r
4. Dumbell lying one arm rear lateral raise: 3 s, 8 r
5. Side laterals to front raises: 3 s, 10 s
Finisher 2s
1. Bend over W lateral raises: 12 r
2. Front raises: 12 r
3. Upright dumbell raises: 12 r y
Day 6: Arms
1. Biceps Curl To Shoulder Press: 3 s, 8 r
2.Decline EZ Bar Triceps Extension: 4 s, 8 r
3. Preachers Curl: 5 s, 5 r, 5 r, 3 r, 3 r, 2 r
4. Triceps dips: 3 s, 12 r
5. Incline Hammer Curls: 3 s, 8 r
Finisher 2s
1. Incline Push-Up Close-Grip: 12 r
2. Close-Grip Standing Barbell Curl: 12 r
3. Close-Grip Barbell Bench Press: 12 r
4. Wide-Grip Standing Barbell Curl: 12 r
Day 7: Break
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