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Training
A normal week would consist of
the following:
Monday: Chest
·
Flat Bench: 3 heavy sets, 6-10 reps/1
burn-out set, 20-25 reps
·
Incline Dumbbell Press: 3 sets, 12-15
reps
·
Cable Crossovers: 3 sets, 12-15 reps
·
Pushups: 3 sets to failure
Tuesday: Back
·
Pullups: 3 sets to failure
·
Barbell Rows: 3 heavy sets, 6-10 reps/1
burn-out set, 20-25 reps
·
Seated Rows: 3 sets, 12-15 reps
·
One-Arm Dumbbell Rows: 3 sets, 12-15
reps
Wednesday:
Shoulders
·
Dumbbell Shoulder Press: 3 sets, 15 reps
·
Dumbbell Side Raises: 3 sets, 15 reps
·
Rear Delt Raises: 3 sets, 15 reps
·
Smith Machine Shrugs: 3 sets, 12-15 reps
·
Cable Upright Rows: 3 sets, 15 reps
Thursday: Arms
·
Dumbbell Curls: 3 sets, 10 reps each arm
·
Barbell Curls: 3 sets, 12-15 reps
·
Cable Curls: 3 sets, 15 reps each arm
·
V-Bar Pushdowns: 3 sets, 12-15 reps
·
Close-Grip Bench: 3 heavy sets, 6-10
reps/1 burn-out set, 20-25 reps
·
Overhead Tricep Extensions: 3 sets,
15-20 reps
Friday: Legs
·
Leg Press: 4 sets, 12-15 reps
·
Walking Lunges: 3 sets, 20 yards each
·
Leg Extensions: 3 sets, 20-25 reps
·
Standing Leg Curls: 3 sets, 12-15 reps
·
Lying Leg Curls: 3 sets, 12-15 reps
·
Stiff-Leg Deadlifts: 3 sets, 15-20 reps
·
Seated Calf Raises: 4 sets, 15-20 reps
·
Standing Calf Raises: 4 sets, 15-20 reps
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