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Monday: Quads/calves

Leg Extensions 5 x 15, 15, 12, 12

Hack Squats 5 x 15, 15, 12, 12

Leg Press 5 x 15, 12, 10, 8, 8

Narrow Dumbbell Squat 5 X 15

Front Squats 5 x 15, 12, 10, 8, 8

Smith Machine Stationary Lunges 4


x 10 (Each leg)

Seated Calves Machine 4 x 30

Standing Calves Machine 4 x 15

Smith Machine Seated Shoulder


Press 5 x 15, 12, 10, 8, 6

Arnold Press 5 x 15, 12, 10, 8, 6

Dumbbell Seated Side Lateral Raise


5 x 15, 12, 10, 8, 6

High Rope Pulls 5 x 15, 12, 10, 8, 6

Overhead Dumbbell Press 5 x 15,

10, 8, 6

One End Barbell Row 5 x 15, 12,


10, 8, 6

Wide Grip Standing Pull Downs 5 x


15, 12, 10, 8, 6

One Arm Dumbbell Rows 4 x 15,


12, 10, 8

Weighted Hyperextensions 4 x 15

EZ Curl Preacher Curl 5 x 15, 12,


10, 8, 6

Standing Barbell Curls 5 x 15, 12,

Barbell Curls 21s x 4

Thursday:
Hams/Plyometrics/Calves

Leg Curls 6 x 20, 20, 15, 15, 12, 12

Dumbbell Stiff Leg Deadlift 6 x 20,


20, 15, 15, 12, 12

Pop Squats x 15

12, 10, 8, 6

Alien Squats x 15

Close Grip Bench Press 5 x 15, 12,

One Leg Lunge Jumps with Back

10, 8, 6

Wide Grip Pull Downs 5 x 15, 12,

10, 8, 6

Tuesday: Shoulders/Triceps

Rope Push Downs 5 x 15, 12, 10, 8,

Leg Straight x 15

Wide High Jumps x 15

5 rounds holding a 20 30lb

Wednesday: Back/Biceps

Wide Grip Pull-ups 5 x 15

Dumbbell

Seated Calf Raises 4 x 15

Standing Calf Raises 4 x 30

Friday: Glutes/Chest

Cable Butt Kick Backs 5 x 15 each


leg

1 minute Deep Squat Holds x 5

Incline Smith Machine Press 4 x 15,


12, 10, 8

Push Ups 4 x 15

Decline Dumbbell Press 4 x 15, 12,


10, 8

Wide Grip Dips on Assisted Chin Up


Machine 4 x 15, 12, 10, 8

Pullovers 4 x 15, 12, 10, 8

Saturday: Off

Rest day

Sunday: Off

Rest day

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