DAY 1 Chest, Biceps
- Flat Bench X 2 sets
- Seated Bench machine X 2 sets
- Standing D'bell Curl X 2 sets
- Cable Straight Bar Curl X 2 sets
DAY 2 Legs
- Leg Curl X 2 sets
- Stiff leg dead lifts X 2 sets
- Squats X 2 sets
- Leg extensions X 2 sets
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DAY 3 Shoulders, Triceps
- Seated press to front X 2 sets
- Side laterals X 2 sets
- Front laterals X 2 sets
- Tricep pushdown (cable) X 2 sets
- Bench clips X 2 sets (to failure)
DAY 4 Back + Traps
- Pullover on machine X 2 sets
- Pulldown X 2 sets (to front)
- Bent over row X 2 sets
- D'bell Shrugs X 4 sets
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