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Barbell Squats
Leg Press
Stiff Legged Deadlifts
Lying Hamstring Curls
Barbell Flat Bench Press
Barbell Decline Bench Press
Close Grip Cable Pulldowns
Close Grip Pull Ups
Barbell Bicep Curls
Standing Alternating Dumbbell Bicep Curls
Barbell Overhead Tricep Extensions
Lying Barbell Tricep Extensions
Day 1 = Quads, Glutes/Hamstrings, Lats
2 sets x 10 reps = Barbell Squats or Leg Presses (Choose ONLY 1 exercise)
2 sets x 10 reps = Stiff Legged Deadlifts or Lying Hamstring Curls (Choose ONLY 1 exercise)
2 sets x 10 reps = Close Grip Cable Pulldowns or Close Grip Pull Ups (Choose ONLY 1 exercise)
Day 2 = Chest, Triceps, Biceps
2 sets x 10 reps = Barbell Flat Bench Press or Barbell Decline Bench Press (Choose ONLY 1 exercise)
2 sets x 10 reps = Barbell Bicep Curls or Standing Alternating Dumbbell Bicep Curls (Choose ONLY 1 exercise)
2 sets x 10 reps = Barbell Overhead Tricep Extensions or Lying Barbell Tricep Extensions (Choose ONLY 1 exercise)
Day 3 = Rest
Day 4 = Quads, Glutes/Hamstrings, Lats
2 sets x 10 reps = Barbell Squats or Leg Presses (Choose ONLY 1 exercise)
2 sets x 10 reps = Stiff Legged Deadlifts or Lying Hamstring Curls (Choose ONLY 1 exercise)
2 sets x 10 reps = Close Grip Cable Pulldowns or Close Grip Pull Ups (Choose ONLY 1 exercise)
Day 5 = Chest, Triceps, Biceps
2 sets x 10 reps = Barbell Flat Bench Press or Barbell Decline Bench Press (Choose ONLY 1 exercise)
2 sets x 10 reps = Barbell Bicep Curls or Standing Alternating Dumbbell Bicep Curls (Choose ONLY 1 exercise)
2 sets x 10 reps = Barbell Overhead Tricep Extensions or Lying Barbell Tricep Extensions (Choose ONLY 1 exercise)
Day 6 = Rest
Day 7 = Rest
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∙ 10y ago
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