Day 1: Quads and Hamstrings
Leg extensions 3x10
Front squats 3x10 (makes you stronger in other areas)
regular squats 4x10
leg press 4x10
straight-leg deadlifts 3x10
leg curls 3x10
standing leg curls 3x10
Day 2: Chest and tri
Incline dumbell press 3x8
Bench press 12,10,8,6,4 (go up each set)
Weighted dips 3x8
Fly machine 3x8
cable cross-overs 3x8 (do them high or low for whichever part of your chest you think that is lagging)
skull crushers 3x8
pushdowns 3x8
Day 3: Back and bi's
pull-ups 4x10
bentover rows 3x8
seated close grip rows 3x8
seated one arm rows on machine 3x8
standing curls 3x8
incline curls 3x8
Day 4: shoulders and traps
military or arnold press 3x8
front dumbell raises 3x8
side dumbell raises 3x8
upright rows 3x8
standing dumbell laterals 3x8
shrugs 4x10 (as heavy as you can go)
Day 5: bi's, tri's and calves
close grip bench 3x8
skull crushers 3x8
pushdowns 3x8
reverse grip pulldowns 3x10
standing curls 3x8
preacher curls 10,8,6,4
incline curls 3x8
standing calf raises 4x as many as I can
seated calf raises 3x8
calf raise on leg press 3x8
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