Monday - Back and Biceps
Deadlifts: 3 × 6
Pullups: 50 reps total
T-Bar Rows: 3 × 10 (2 second pause in the contracted position)
Cable Rows: 3 × 12
DB Shrugs: 3 × 12 (with a 3 second squeeze at top)
Barbell Curls: 3 × 8
Incline Curls: 3 × 8
Reverse Curls: 3 × 10-12
Tuesday - Chest and Triceps
Incline Dumbbell Press: 3 × 6-8
Flat Dumbbell Press: 3 × 6-8
Incline Dumbbell Fly 3 × 8
Weighted Dips: 3 × 8
EZ Curl Skull Crushers: 3 × 10
Tricep Pushdowns: 3 × 10
Thursday - Legs and Abs
Squats: 3 × 8
Leg Press: 3 × 8-12 (3 seconds going down during the eccentric phase)
Leg Extension: 3 × 8-12 (hold each contraction for 3 seconds)
Leg Curls: 3 × 8-12
Stiff leg Deads: 3 × 10
Weighted Hanging Leg Raises: 3 × 8-12
Cable Crunches: 3 × 8-12
Saturday - Shoulders and Calves
Seated DB Press: 3 × 10
Side Lateral Raises: 3 × 10
Bent Over Flyes: 3 × 10
Plate Raises: 3 sets with 45 lb plate
Standing Calve Raises: 3 × 10
Seated Calve Raises: 3 × 15
Waiting for you opinions mates.
Cheers
Deadlifts: 3 × 6
Pullups: 50 reps total
T-Bar Rows: 3 × 10 (2 second pause in the contracted position)
Cable Rows: 3 × 12
DB Shrugs: 3 × 12 (with a 3 second squeeze at top)
Barbell Curls: 3 × 8
Incline Curls: 3 × 8
Reverse Curls: 3 × 10-12
Tuesday - Chest and Triceps
Incline Dumbbell Press: 3 × 6-8
Flat Dumbbell Press: 3 × 6-8
Incline Dumbbell Fly 3 × 8
Weighted Dips: 3 × 8
EZ Curl Skull Crushers: 3 × 10
Tricep Pushdowns: 3 × 10
Thursday - Legs and Abs
Squats: 3 × 8
Leg Press: 3 × 8-12 (3 seconds going down during the eccentric phase)
Leg Extension: 3 × 8-12 (hold each contraction for 3 seconds)
Leg Curls: 3 × 8-12
Stiff leg Deads: 3 × 10
Weighted Hanging Leg Raises: 3 × 8-12
Cable Crunches: 3 × 8-12
Saturday - Shoulders and Calves
Seated DB Press: 3 × 10
Side Lateral Raises: 3 × 10
Bent Over Flyes: 3 × 10
Plate Raises: 3 sets with 45 lb plate
Standing Calve Raises: 3 × 10
Seated Calve Raises: 3 × 15
Waiting for you opinions mates.
Cheers
