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CHEST & TRICEPS
Chest Press 4 sets 12 reps
Flat Bench Press 4 sets 12 reps
incline db press or bench 4 sets 12 reps
Dips or Decline Dumbell Bench Press 4 sets 15 reps
Rocking tricep pushdown 4 sets 15 reps
Skull Crushers 4 sets 12 reps
+ push ups
Tuesday - Cardio Day
BACK & BICEPS
Lat Pull Down 4 sets 10 repos
pull ups 4 sets as many reps possible
bicep curls ez bar 4 sets 12 reps
hammer curls 4 sets 12 reps
spider curl 4 sets 12 reps
alternating dumbbell curl cable 4 sets 12 reps
bent over barbell row 4 sets 10 reps
single arm cable row 4 sets 12 reps
Wednesday- ABS Day
SHOULDER & FOREARM & Legs
Over head press bar bell or dumbbells 4 set 12 reps
Lateral raises 4 sets 12 reps
squats 4 sets 12 reps
Legpress half rep 4 sets 10 reps
leg extension 4 sets 10 reps
hamstring curls 4 sets 12 reps
calf raises 4 sets 15 reps
shoulder press machine 4 sets 12 reps
rear delt rows 4 sets 12 reps
front raises 4 sets 12 reps
wrist curls 4 sets 15-20 reps
wrist rolls 4 sets as many reps possible
Thursday Cardio Day
CHEST & TRICEPS
Chest Press 4 sets 12 reps
Flat Bench Press 4 sets 12 reps
incline db press or bench 4 sets 12 reps
Dips or Decline Dumbell Bench Press 4 sets 15 reps
Rocking tricep pushdown 4 sets 15 reps
Skull Crushers 4 sets 12 reps
+ push ups
Friday ABS DAY
BACK & BICEPS
Lat Pull Down 4 sets 10 repos
pull ups 4 sets as many reps possible
bicep curls ez bar 4 sets 12 reps
hammer curls 4 sets 12 reps
spider curl 4 sets 12 reps
alternating dumbbell curl cable 4 sets 12 reps
bent over barbell row 4 sets 10 reps
single arm cable row 4 sets 12 reps
Saturday Cardio Day
mad shoulder workout
Over head press bar bell or dumbbells 4 set 12 reps
Lateral raises 4 sets 12 reps
Military press 4 sets 10 reps
SUNDAY MAD ABS DAY
LEG
5 Minutes General Warm Up: 1:20
3-4 Minutes Dynamic Stretching and Foam Rolling: 1:35
Exercise 1: 1:52
Back Squat:
Week 1: 3 Sets x 4 Reps
Week 2: 3 Sets x 5 Reps
Week 3: 3 Sets x 6 Reps
Week 4: 3 Sets x 4 Reps + Weight
Exercise 2: 5:10
Walking Lunge Dropset
3 Sets x 8/8 Reps (Each Leg)
Exercise 3: 6:26
Single Leg Eccentric Leg Extension
3 Sets x 10 Reps
Exercise 4: 7:27
Lying Leg Curl
A1: Slow Eccentric: 2 Sets x 8 Reps
A2: Constant Tension: 2 Sets x 12 Reps
Exercise 5-6: 7:54
Straight Leg Calf Raise:
3 Sets x 15 Reps
Cable Crunch:
3 Sets x 15 Reps
CARDIO & ABS
bicycle abs
alternating toe touches
alternating v raises
v crunch
plank
alternating knee crunches
in out variation
heel tap
sited crunch
mt climbers
half crunch
russian twist
alt v ups
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