Notes
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Barbell Bench Press (Tight) - 3 Set - 10, 8, 6, 6 Primary: Chest Secondary: Shoulders, Triceps
Incline Bench Press (Tight) - 3 Set - 8, 8, 6 Primary: Chest Secondary: Shoulders, Triceps
Decline Bench Press (Tight) - 3 Set - 8, 8, 6 Primary: Chest Secondary: Shoulders, Triceps
Dumbbell Flys - 2 Set - 8, 6 Primary: Chest Secondary: Shoulders, Triceps
Dumbbell Pullover - 3 Set - 8, 8, 6 Primary: Chest Secondary: Lats, Shoulders, Triceps
Tricep Extension (Broad) - 3 Set - 8, 8, 6 (Adding) Primary: Triceps Secondary: None
Tricep Extension w Rope - 4 Set - 8, 8, 6, 6 Primary: Triceps Secondary: None
Tricep Dip - 3 Set - 10 Primary: Triceps Secondary: Chest, Shoulders
Day 2: Legs and Calves
Standing Calf Raise - 4 Set - 12 Primary: Calves Secondary: None
Seated Calf Raise - 2 Set - 12 Primary: Calves Secondary: None
Squat - 5 Set - 10, 8, 8, 6, 4 Primary: Quads Secondary: Calves, Glutes, Hamstrings, Lower Back
Leg Curl - 3 Set - 8, 8, 6 Primary: Hamstrings Secondary: None
Leg Extension - 3 Set - 8, 8, 6 Primary: Quads Secondary: None
Min 5KMs Run - Cardio
Day 3: Back
Chin-Up - 2 Set - 8, 8 Primary: Lats Secondary: Abs, Biceps, Shoulders, Upper Back
One Arm Dumbbell Row - 4 Set - 8, 8, 6, 6 Primary: Upper Back Secondary: Abs, Biceps, Lats, Shoulders
Seated Row - 3 Set - 8, 6, 6 Primary: Upper Back Secondary: Biceps, Lats, Shoulders
Lat Pull Down - 6 Set - 12,10,10,8,8,6 Primary: Lats Secondary: Abs, Biceps, Shoulders, Upper Back
Day 4: Offday
Day 5: Shoulders, Triceps and Forearms
Shoulder Press - 4 Set - 8, 8, 6, 6 Primary: Shoulders Secondary: Triceps
Dumbbell Reverse Fly - 3 Set - 8, 8, 6 Primary: Shoulders Secondary: Traps, Triceps
Military Press - 3 Set - 10, 8 , 8 Primary: Shoulders Secondary: Abs, Traps, Triceps
Dumbbell Lateral Raise - 3 Set - 8, 6, 6 Primary: Shoulders Secondary: None
Dumbbell Shrugs - 3 Set - 10, 8, 6 Primary: Traps Secondary: Shoulders, Upper Back
Upright Row - 2 Set - 8, 6 Primary: Traps Secondary: Biceps, Shoulders
Standing Wrist Curl - 4 Set - 10, 8, 8, 6 Primary: Forearms Secondary: None
Barbell Wrist Curl - 4 Set - 10, 8, 8, 6 Primary: Forearms Secondary: None
Tricep Extension (Broad) - 3 Set - 8, 8, 6 (Adding) Primary: Triceps Secondary: None
Tricep Extension w Rope - 4 Set - 8, 8, 6, 6 Primary: Triceps Secondary: None
Tricep Dip - 3 Set - 10 Primary: Triceps Secondary: Chest, Shoulders
Day 6: Abs and obliques
Weighted Chair Knee Raise - 3 Set - 20, 18, 16 Primary: Abs Secondary: None
Sit Up - 3 Set - 14, 12, 10 Primary: Abs Secondary: None
Machine Crunch - 5 Set - 12, 10, 8, 6, 6 Primary: Abs Secondary: None
Twisting Decline Dumbbell Situps - 3 Set - 8, 6, 6 Primary: Abs Secondary: Lower Back
Plank With Feet On Bench - Maximum Minutes Primary: Abs Secondary: Lower Back
Side Crunch - 3 Set - 14, 12, 10 Primary: Obliques Secondary: Abs
Day 7: Offday
Calculator (Moves and Sets):
Abductors : None
Abs : 10 32 Set
Adductors : None
Biceps : 5 17 Set
Calves : 3 11 Set
Chest : 7 20 Set
Forearms : 2 8 Set
Glutes : 1 5 Set
Hamstrings : 2 8 Set
Hip Flexors : None
It Band : None
Lats : 5 18 Set
Lower Back : 2 8 Set
Upper Back : 5 18 Set
Neck : None
Obliques : 1 3 Set
Palmar Fascia : None
Plantar Fascia : None
Quads : 2 8 Set
Shoulders : 17 53 Set
Traps : 4 11 Set
Triceps : 14 44 Set
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