Day 1
Chest, Triceps
Chest-
- Chest press flat press (on smith, machine, or dumbbell) - 4 sets 12,10,8,6
- Chest upper press (on smith, machine, or dumbbell)- 4 sets 12,10,8,6
- Chest flat flys machine or dumbbells- 4 sets 12,10,8,6
- Chest Lower cable flys- 4 sets 10 reps
- Chest upper close grip push press- 4 sets 10 reps
Triceps
- Tricep extensions rope wide (every other week do straight)- 4 sets 12,10,8,6
- Tricep skull crushers lying- 4 sets 12,10,8,6
- Tricep dip machine -4 sets 12,10,8,6
Day 2
Back, Biceps
Back
- Back Lat pull downs- 4 sets 12,10,8,6
- Cable rows- 4 sets 12,10,8,6
- Upper hammer strength palm towards body (supine grip) pull down (lat pull down bar with cable palms supine optional)- 4 sets 12,10,8,8
- Single lat pull backs- 4 sets 12,10,8,6 reps each arm
- Close grip pull downs- 4 sets 10-12 reps
Biceps
- Bicep straight bar curls free or pulley with bar attachment- 4 sets 12,10,8,6
- Bicep alternating hammer curls- 4 sets 10 reps (20 total with hammer curls)
Day 3
Legs
- Leg press regular- 20,18,15,12 reps
- Leg extensions- 4 sets 12-15 reps
- Front squat machine or with bar- 4 sets 12,10,10,8 reps
- Leg curls lying- 4 sets 10-12 reps
- Leg press feet together and high- 4 sets 20,15,12,12
- Inner thigh adductor- 4 sets of 15-20 reps
- Outer thigh adductor machine - 4 sets 12-15 reps
Day 4
Shoulders, Traps, Core
Shoulders-
- Shoulder press dumbbell or machine superset with shoulder side raises- 4 sets 12,10,8,6
- Shoulder front raise barbell or alternate front raise dumbbells- 4 sets 12,10,8,8
- Reverse delts machine- 4 sets 12,10,8,8
- Shoulder Rope Front Hammer Raises -4 sets of 10 reps
Traps
- Side Shrugs- 4 sets 10 reps
- Upright rows- 4 sets- 12, 10,8,8 reps
Core-
- Ab crunch weighted machine- 4 sets 15-20 reps
- Core Plate twists- 3 sets 20 reps
- Leg raises hanging- 4 sets 15 reps
- For exercises with 4 sets, perform 1 warm up set and 3 working sets.