Monday: Chest
- ♂ 8 sets of Bench Press ranging from 1 – 20 reps
- ♂ 8 sets of Incline Press ranging from 1 – 20 reps
- ♂ 6 sets of Cable Fly’s low ranging from 6 – 20 reps
- ♂ 6 sets of Cable Fly’s high ranging from 6 – 20 reps
Tuesday: Legs
- ♂ 3 sets of Leg Extensions 20 reps
- ♂ 8 Sets of Squats ranging from 4 – 10 reps
- ♂ 8 Sets of Leg Press ranging from 12 – 15 reps
- ♂ 8 Sets of Lying Leg Curl ranging from 6 – 20 reps
- ♂ 4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
- ♂ 4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps
Wednesday: Back
- ♂ 8 sets of Bent Over Row ranging from 6 – 20 reps
- ♂ 8 sets of Lat Pull Down ranging from 6 – 20 reps
- ♂ 8 sets of Seated Row ranging from 6 – 20 reps
- ♂ 8 sets of Deadlifts ranging from 6 – 20 reps
- ♂ 6 sets of Single Arm Row ranging from 6 – 10 reps
Thursday: Shoulders
- ♂ 8 sets of Shoulder Press ranging from 6 – 20 reps
- ♂ 8 sets of Dumbbell Lat Raises ranging from 6 – 20 reps
- ♂ 8 sets of Front Raises ranging from 6 – 20 reps
- ♂ 8 sets of Barbell Shrugs ranging from 6 – 20 reps
Friday: Arms
- ♂ 8 Sets of Close Grip Bench Press ranging from 6 – 20 reps
- ♂ 8 sets of Preacher Curls ranging from 6 – 20 reps
- ♂ 8 sets of Pushdowns ranging from 6 – 20 reps
- ♂ 8 sets of Hammer Curls ranging from 6 – 20 reps
Saturday
Rest
Sunday: Legs
- ♂ 8 Sets of Leg Extensions 20 reps
- ♂ Dumbbell Walking Lunges 20+ Laps of the gym
- ♂ 4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
- ♂ 4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps
