Mon: Chest and Bicep
Tue: Rest
Wed: Back and Tricep
Thur: Rest
Fri: Shoulder and Legs
OR
Mon: Chest
Tues:Back
Wed: Tri and Bi
Thur: Shoulders
Fri: Legs
Chest:
Incline Barbell
Flat Dumbbell
Incline Dumbbell Fly
Cable cross overs
Back:
Pull ups
Dead lifts
Dumbbell Row
Cable Pull down
Bicep:
Straight bar curl
Dumbbell Hammer curl
Curve bar curl
Wrist curl with bar
Tricep:
Dips
Close hand Flat Bench
Dumbbell Kickbacks
Cable extensions
Shoulders:
Barbell Press
Upright Rows with barbell
Front Raise
Side Lateral Raise
Shrugs
Legs:
Squats
Leg extensions
Leg curls for the hamstrings
Abs:
Crunches, elbow to knee
Leg raises
Regular sit ups decline
3 sets and 25 repetitions each for Abs. Don’t cheat!
60‐90 second breaks in between sets. Drink water before your workout and throughout your workout. Have a light meal or protein shake before the workout and a bigger meal after.
4 Sets each exercise and 10 repetitions each.
Don't forget to warm up before your first set of exercise. 3 sets per exercise. Take your time and perform the correct form.