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CHEST [3] - Incline bench - Bench fly - Cable fly - Chest press - Push ups
TRICEPS [2-3] - Triceps pushdown - Triceps extension (cross body) - Cable skull crusher - Triceps dip - Overhead Extension
FRONT DELTS [2] - Shoulder press - Front raise -
ABS [2] - hanging leg/knee raise - decline sit ups - Crunch
DAY 2 [7-8]
BACK [3]- Lat pulldown - Machine Row - Incline bench row - Barbell bent over row - One arm pulldown - Pull ups
REAR DELT [1-2]- Rear dumbbell raises - Face pulls
SIDE DELT [1]- Cable Y raise (4 - 6 sets)
FOREARMS [2]- Forearm curls (under & over) - Farmers walk - plate Grip - Hanging - Reverse curl
DAY 3 [8]
SQUAT [1]
GLUTES [1]- Hip thrust
HAMSTRINGS [1]- Hamstring curl
QUADS [1]- Leg extension - Bulgarian split squat
ABS [2]- Hanging leg/knee raise - Decline sit-ups - Crunch
ABDUCTORS [1]
ADDUCTOR [1]
DAY 4 [7-8]
BICEPS [2-3]- Concentration Curl - Cable hammer curl - Incline curl - Preacher curl - Barbell curl
SIDE DELTS [1]- Cable Y raise (4-6 sets)
TRAPS [1]- Shrugs
ABS [2]- Hanging leg/knee raise - Decline sit-ups - Crunch
CALVES [1]- Smith Machine
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