DAY 1 DAY 2
reverse grip pull down 3 10 to 12 leg extension 4 12 to 15
v bar pull down 3 8 to 10 Squats 3 8 to 10
reverse grip barbell row 3 8 to 10 Hack Squats 3 8 to 10
chest incline 4 8 to 10 fst leg press 7 12 to 15
chest flat bench 4 8 to 10 seated leg curl 3 8 to 10
chest decline 4 8 to 10 stiff leg dead lift 4 8 to 10
seated lateral raises 4 10 to 12 fst lying leg curl 7 8 to 10
seated dumbell press 4 8 to 10 calf raises 4 8 to 10
spider bench front raises 3 8 to 10 fst 7 calf press 7 12 to 15
straight bar spider curl 4 10 to 12
standing ez bar curl 4 8 to 10 DAY 3
dumbell curl 4 8 to 10 over hand pull down 3 10 to 12
rope pushdown 4 10 to 12 v bar pull down 3 8 to 10
overhead rope 4 10 to 12 straight arm pull down 7 8 to 10
lying dumbell curl 4 10 to 12 straight bar spider curl 7 8 to 10
precher curl 3 8 to 10
DAY 4 inclined dumbell curl 3 8 to 10
fst 7 standing cable fly 7 8 to 10 seated lateral raises 4 10 to 12
incline dumbell press 4 8 to 10 standing lateral rasies 4 10 to 12
pec dec 4 8 to 10 one arm cable lateral raise 4 10 to 12
ez bar skull crusher 4 8 to 10 cable pull 7 8 to 10
kick back cable 4 8 to 10
reverse tricep 7 8 to 10 DAY 5
one arm cable side raises 4 8 to 10 dumbell lunges 4 10 to 12
ez bar raises shoulder 7 8 to 10 squats 3 8 to 10
machine fly trap raises 4 8 to 10 leg press 3 8 to 10
fst7 leg extension 7 15 to 20
DAY 6 reverse hack squats 3 8 to 10
cable row 4 8 to 10 stiff leg dead lift 3 8 to 10
one arm dumbell row 4 8 to 10 fst7 lying leg curl 7 8 to 10
barbell row 4 8 to 10 fst 7 calf press 7 12 to 15
seated dumbell curl 3 8 to 10 calf raises 4 8 to 10
over head bicep curl 7 8 to 10
preacher curl 7 8 to 10
one arm dumbell seated 4 8 to 10
over head v bar tricep 4 8 to 10
fst 7 rope pushdown 7 8 to 10
