All OF THE EXERCISES ARE 5 X 5-8 UNLESS OTHERWISE SPECIFIED. ALSO, REST BETWEEN SETS ARE 40s-60s AND A 60s BETWEEN DIFFERENT EXERCISES.
Legs: Quads and Calves
1). Squats
2). Single Leg Leg-press
3). Super Set:
Leg-press
Single Leg Calf Raises On Leg-Press
4).Super Set:
Knee Extensions Single Leg
Knee Extensions
5).Calf Raises
6). Dead Lifts
7). Lunges
2). Single Leg Leg-press
3). Super Set:
Leg-press
Single Leg Calf Raises On Leg-Press
4).Super Set:
Knee Extensions Single Leg
Knee Extensions
5).Calf Raises
6). Dead Lifts
7). Lunges
Chest
1). Bench
2). Incline Bench
3). Bench And A Half( Down half way back up, back down. then up.)
4). Upper, Lower, And Middle Cable Fly Super Set 5 x 10(At Each Level)
5).Super Set:
Pec Deck
Bench Press(Machine)
6). Dumbbell Bench
7). Weighted Dips
2). Incline Bench
3). Bench And A Half( Down half way back up, back down. then up.)
4). Upper, Lower, And Middle Cable Fly Super Set 5 x 10(At Each Level)
5).Super Set:
Pec Deck
Bench Press(Machine)
6). Dumbbell Bench
7). Weighted Dips
Shoulders
1). Front Raise
2). Side Raises
3). Rear Delt Raises
4). Standing Front Press
5). Arnold Press
6).Rear Delt Rows
7). High Pull
8). Face Pull
2). Side Raises
3). Rear Delt Raises
4). Standing Front Press
5). Arnold Press
6).Rear Delt Rows
7). High Pull
8). Face Pull
Arms
Biceps:
1). Standing Curls
2). 21's Hold one Dumbbell at a 90 degree angle, while you curl the other hand for 7.
Then switch hands and do it again. Then curl both for another 7.
3).EZ-Curl Bar
4).Hammer Curls
5).Cable Curl
6). Incline Curl
7). Spider Curls
Triceps:
1).Tricep OverHead
2). Tricep Kickbacks
3). SKull Crushers
4). Pushdowns
5).Overhead Cable Pulls
6). Weighted Dips
1). Standing Curls
2). 21's Hold one Dumbbell at a 90 degree angle, while you curl the other hand for 7.
Then switch hands and do it again. Then curl both for another 7.
3).EZ-Curl Bar
4).Hammer Curls
5).Cable Curl
6). Incline Curl
7). Spider Curls
Triceps:
1).Tricep OverHead
2). Tricep Kickbacks
3). SKull Crushers
4). Pushdowns
5).Overhead Cable Pulls
6). Weighted Dips
Back
1). Pull-Ups
2) Chin-Ups
3). Back Extensions
5).Rows
6). Pulls
7).T-Bar Pulls
8). Lat Pull Down
9). Low Row Machine With Ropes
10). Shrugs 3 x 10
11). Kroc Rows 3 x 20
12). Face Pulls 3 X 15
2) Chin-Ups
3). Back Extensions
5).Rows
6). Pulls
7).T-Bar Pulls
8). Lat Pull Down
9). Low Row Machine With Ropes
10). Shrugs 3 x 10
11). Kroc Rows 3 x 20
12). Face Pulls 3 X 15
Legs: Hamstrings and Glutes
1). Power Thrust
2). Kick Backs
3). Curl Machine
4).Super Set:
Abductor Machine
Adductor Machine
5). Good Mornings/ Stiff Legged Deadlift
6).Wide Stance Deadlift
2). Kick Backs
3). Curl Machine
4).Super Set:
Abductor Machine
Adductor Machine
5). Good Mornings/ Stiff Legged Deadlift
6).Wide Stance Deadlift