Bread and Butters:
Quads: Back Squat, Leg Press, Quad Extension, Short Step Lunges
Hamstrings: RDL, Seated Leg Curl, Laying Leg Curl
Calves: Seated Calf Raise, Standing Calf Raise
Back (Width): Wide Grip Lat Pulldown, Cable Pullovers, Close Grip Lat Pulldown
Back (Thickness): Barbell Row, Rack Pulls, T-Bar Row, Dumbbell Row, Low Cable Row
Shoulders: Dumbbell Shoulder Press, Behind the Neck Press, Dumbbell Lateral Raise,
Cable Lateral Raise, Bent Over Raise, Rear Pec Dec, Front Raises
Chest: Flat Bench Press (Barbell or Dumbbell), Incline Press (Barbell or Dumbbell),
Dumbell Decline Bench Press, High-Low Cable Fly, Incline Fly
Biceps: Dumbbell Curls, Hammer Curls, Cable Curls, Front-Double-Bi Cable Curl
Triceps: Overhead Cable Tricep Extension, Tricep Pressdown, Tricep Pulldown,
Skullcrushers
Day 1: Back (Thickness-Focused) and Biceps
1. Rack Pulls: 4 sets 6-12
2. Barbell Rows: 3 sets 10-12
3. Dumbbell Rows: 3 sets 10-12
4. Low Cable Row: 3 sets 10-12
5. Alternating Dumbbell Curls: 3 sets 10-12
6. Hammer Curls: 3 sets 10-12
7. Cable Curls: 3 sets 10-12
Day 2: Legs (Quad-Focused) and Shoulders
1. Back Squat: 5 sets 6-12
2. Leg Press: 4 sets 12-15
3. Quad Extensions: 4 sets 10-12
4. Laying Leg Curl: 4 sets 10-12
5. Dumbbell Shoulder Press: 3 sets 10-12
6. Bent Over Raise: 3 sets 15-20
7. Cable Lateral Raise: 3 sets 15-20
Day 3: Chest and Triceps
1. Barbell Incline Bench Press: 3 sets 10-12
2. Barbell Flat Bench Press: 3 sets 10-12
3. Dumbbell Decline Bench Press: 3 sets 10-12
4. High-Low Cable Fly: 3 sets 12-15
5. Overhead Tricep Extension: 3 sets 10-12
6. Tricep Pressdown: 3 sets 10-12
7. Tricep Pulldown: 3 sets 10-12
Day 4: Back (Width Focused) and Biceps
1. Rack Pulls: 4 sets 6-12
2. Wide Grip Lat Pulldown: 4 sets 10-12
3. Close Grip Lat Pulldown: 4 sets 10-12
4. Cable Pullover: 4 sets 10-12
5. Alternating Dumbbell Curls: 3 sets 10-12
6. Hammer Curls: 3 sets 10-12
7. Cable Curls: 3 sets 10-12
Day 5: Legs (Ham-Focused) and Shoulders
1. RDL: 5 sets 6-12
2. Seated Leg Curl: 4 sets 10-12
3. Laying Leg Curl: 4 sets 10-12
4. Quad Extension: 4 sets 10-12
5. Dumbbell Shoulder Press: 3 sets 10-12
6. Bent Over Raise: 3 sets 15-20
7. Cable Lateral Raise: 3 sets 15-20
Day 6: Chest and Triceps
1. Dumbbell Incline Bench Press: 3 sets 10-12
2. Dumbbell Flat Bench Press: 3 sets 10-12
3. Dumbbell Decline Bench Press: 3 sets 10-12
4. High-Low Cable Fly: 3 sets 12-15
5. Overhead Tricep Extension: 3 sets 10-12
6. Tricep Pressdown: 3 sets 10-12
7. Tricep Pulldown: 3 sets 10-12
Day 7: Off
Day 1: Quads and Calves
1. Leg Press Calf Raise: 2 sets 12-15, 1 set 8-10
2. Seated Calf Raise: 2 sets 12-15, 1 set 8-10
3. Adbuctors: 4 sets 10-12
4. Quad Extension: 2 sets 10-12, 2 sets 6-8
5. Hack Squat: 2 sets 6-8, 2 sets 12-15
6. Low Leg Press: 4 sets 12-15
7. Quad Extension: FST7
Day 2: Chest and Triceps
1. Seated Cable Fly: 2 sets 8-10, 2 sets 12-15
2. Flat DB Bench: 2 sets 6-8, 2 sets 10-12
3. Incline Fly: 3 sets 10-12
4. Incline DB Bench: 2 sets 6-8, 2 sets 10-12
5. Pec Dec: FST7
6. Cable Cuff Tricep Pulldown: 2 sets 8-10, 2 sets 12-15
7. Overhead Cable Extension: 2 sets 8-10, 2 sets 12-15
Day 3: Back and Biceps and Calves
1. Leg Press Calf Raise: 2 sets 12-15, 1 set 8-10
2. Seated Calf Raise: 2 sets 12-15, 1 set 8-10
3. Chest Supported T-Bar Row: 2 sets 6-8, 2 sets 10-12
4. Single Arm Lat Row: 2 sets 6-8, 2 sets 10-12
5. Wide Grip Lat Pulldown: 2 sets 6-8, 2 sets 10-12
6. Cable Pullover: FST7
7. Standing DB Curl: 2 sets 8-10, 2 sets 10-12
8. Preacher Curl: 2 sets 8-10, 2 sets 12-15
Day 4: Shoulders
1. Chest Supported Reverse Fly: 2 sets 6-8, 2 sets 10-12
2. Reverse Pec Dec: 4 sets 10-12
3. DB Shoulder Press: 2 sets 6-8, 2 sets 10-12
4. Cable Cuff Lateral Raise: 2 sets 6-8, 2 sets 10-12
5. Shoulder Press Machine: 2 sets 6-8, 2 sets 10-12
6. DB Lateral Raise: 4 sets 10-12
7. Cable Pyramid Raise: FST7
Day 5: Hamstrings and Calves
1. Leg Press Calf Raise: 2 sets 12-15, 1 set 8-10
2. Seated Calf Raise: 2 sets 12-15, 1 set 8-10
3. Abductors: 4 sets 10-12
4. Seated Leg Curl: 2 sets 6-8, 2 sets 10-12
5. RDL: 2 sets 6-8, 2 sets 10-12
6. Hip Thrust Machine: 2 sets 6-8, 2 sets 10-12
7. Low Wide Leg Press: 4 sets 12-15
8. Seated Leg Curl: FST7
Day 6: Chest and Arms
1. Pec Dec: 2 sets 8-10, 2 sets 12-15
2. Decline DB Bench: 2 sets 6-8, 2 sets 10-12
3. Flat Chest Press Machine: 2 sets 6-8, 2 sets 10-12
4. Cable Crossovers: FST7
5. Standing DB Curl: 2 sets 8-10, 2 sets 12-15
6. Cable Rope Curl: FST7
7. Tricep Dip Machine: 2 sets 6-8, 2 sets 10-12
8. Tricep Rope Extension: FST7
Day 7: Off
