uay 1 Legs (Monday)

EXERCISE Set #1 Set #2 Set #3

Warmup: Jump Squat: 2 sets of 15 reps XX
Wide Stance BarbeII Squat: 3 sets of 8-12 reps
Narrow Stance Leg Press: 3 sets of 8-12 reps
Leg Extension: 3 sets of 8-12 reps
Romanian DeadIift: 3 sets of 8-12 reps
Lying Leg CurI: 3 sets of 8-12 reps
CaIf Press (on Leg Press): 3 sets of 8-12 reps
Standing CaIf Raise (on DumbbeII): 3 sets of 8-12 reps

uay 2 ush (1uesday)
EXERCISE Set #1 Set #2 Set #3
Warmup: Pushups: 2 sets of 15 reps XX
Bench Press: 3 sets of 8-12 reps
IncIine DumbbeII Press: 3 sets of 8-12 reps
CabIe Crossover: 3 sets of 8-12 reps
Dips: 3 sets of 8-12 reps
Overhead Tricep Extension (Rope): 3 sets of 8-12 reps
DecIine Crunch: 3 sets of 8-12 reps
Ab RoIIer: 3 sets of 8-12 reps

uay 3 ull
EXERCISE Set #1 Set #2 Set #3
Warmup: FIoor Bridge: 2 sets of 15 reps XX
DeadIift: 3 sets of 8-12 reps
Wide-Grip Lat PuIIdown: 3 sets of 8-12 reps
DumbbeII PuIIover: 3 sets of 8-12 reps
One-Arm DumbbeII Row: 3 sets of 8-12 reps
Lying T-Bar Row: 3 sets of 8-12 reps
MiddIe Back Shrug: 3 sets of 8-12 reps
Smith Machine Shrug: 3 sets of 8-12 reps




uay 4 uragonboaL
uay 3 Shoulders blceps abs (lrlday)
EXERCISE Set #1 Set #2 Set #3
Warmup: ExternaI Rotation: 2 sets of 15 reps XX
Push Press: 3 sets of 8-12 reps
ArnoId Press: 3 sets of 8-12 reps
Rear DeIt FIy: 3 sets of 8-12 reps
Preacher CurI: 3x8-12
AIternating DumbbeII CurI: 3 sets of 8-12 reps
Side Bridge: 3 sets of 8-12 reps
Knee/Hip Raise: 3 sets of 8-12 reps

uay 6 8esL (SaLurday)

uay 7 uragonboaL (Sunday)