Week 1 Workouts

Day 1: Quads Day 4: Hammies

Barbell Squats: (Feet shoulder width apart) 5 sets: (10,8,6,6,4) Barbell Squats: (Feet shoulder width apart) 5 sets: (10,8,6,6,4)

Leg Press: (Feet together and low on platform) 4 sets of 8 Leg Press: (Feet high and wide on platform) 4 sets of 8

Hack Squat: (Feet together and low on platform) 5 sets of 15 Dumbbell RDL: (Feet shoulder width on platform) 5 sets of 15

Goblet Squat: (Feet together with heels raised) 4 sets of 6 Goblet Squat: (Feet outside shoulder width) 4 sets of 6

Leg Extension: 6 sets of 12 Seated leg curl: 6 sets of 12

Adductors: 6 sets of 12 Abductors: 6 sets of 12

Day 2: Chest and bis Day 5: Shoulders

Barbell Bench Press: 5 sets: (12,8,6,6,4) Seated Dumbbell Shoulder Press: 4 sets: (10,8,8,6)

Incline Dumbbell Press: 4 sets of 12 Seated Arnold Dumbbell Press: 5 sets of 15

Incline Cable Flies: 5 sets of 15 Seated Dumbbell lateral raise: 5 sets of 15

Decline Cable Flies: 5 sets: (15,15,12,12,10) Seated Dumbbell front Raise: 5 sets of 15

W-bar reverse grip cable curl: 4 sets of 12 EZ-bar Upright Row: 4 sets of 12

Barbell Curl: 4 sets: (8,8,6,6) Cable Reverse Flies: 5 sets of 15

Day 3: Back and tris Day 6: Arms and Abs

Deadlift: 5 sets: (10,5,5,5,2) Dumbbell Curls: 5 sets of 12

Lat pull down: 5 sets: (10,8,8,6,6) W-bar Curls: 4 sets: (10,8,8,6)

Single arm cable row: 4 sets of 10 Standing Dummbell skull crushers: 4 sets: (12,12,10,10)

Single arm dumbbell row/double arm dumbbell row: EZ-bar Tricep press down: 5 sets of 15

4 sets of 10/10 Rope cable tricep pushdown: 5 sets: (10,8,8,6,6)

Hanging Leg Raises: 3 sets of 12

Barbell Row: 4 sets: (12,10,8,8)
Seated Machine Crunch: 3 sets of 15
w-bar tricep press down: 4 sets of 8
Weighted Toe Touch: 3 sets of 15
Cable rope tricep extension: 4 sets of 20