SAMPLE WORKOUT

Monday Big Lifts Day:

• Deadlifts – 4 Sets
• Squats – 4 sets
• Shrugs – 4 sets
• Decline Benchpress – 4 sets

 Tuesday Chest Day:

• Incline Dumbbell Press – 3 sets
• Flat Bench Press – 3 sets
• Dumbbell Press – 3 sets
• Flyes – 4 sets
• Incline Flyes – 4 sets

 Wednesday Lats + Abs Day:

• Chinups – 5 sets
• Bar Rows – 4 sets
• T-Bar Rows – 4 sets
• Hanging Leg Raises – 4 sets
• Weighted Decline Crunches – 4 sets

Thursday Deltoids:
• Military Press – 4 sets
• Lateral Raises – 4 sets
• Bar Raise – 4 sets
• Upright Rows – 3 sets

Friday Triceps Day: 

• Weighted Dips – 4 sets
• Cable Pulldowns – 4 sets
• French Press – 3 sets
• Skullcrushers – 3 sets

Saturday Biceps Day:
• Barbell Curls – 4 sets
• Incline Dumbbell Curls – 4 sets
• Dumbbell Curls to Hammer Curls upon fail – 3 sets

Sunday Rest Day 

– You’ll need to recover

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