IT WEEK 1-4
Monday- Chest & Abs
Exercises
| 1. Barbell Bench Press(add weight every 3 reps) 4 to 6 | 3 Sets | 6(3+3+3) Reps |
| 2. Incline Bench Press | 2 Sets | 4 to 6 Reps |
| 3. Decline Bench Press | 2 Sets | 4 to 6 Reps |
| 1. Cable Crunches (add weight every 4 reps) | 3 Sets | 12(4+4+4) Reps |
| 2. Cable Leg Lifts (weighted) | 2 Sets | 10 to 12 Reps |
Tuesday - Legs & Calves
Exercises
| Squats | 3 Sets | 4 to 6 Reps |
| 45 Degree Leg Press(add weight every 3 reps) | 2 Sets | 9(3+3+3) Reps |
| Leg Extensions(add weight every 4 reps) | 2 Sets | 12(4+4+4) Reps |
| Siff Leg Dead Lifts | 3 Sets | 4 to 6 Reps |
| Standing Calf Raises(add weight every 4 reps) | 2 Sets | 12(4+4+4) Reps |
| Seated Calf Raises | 2 Sets | 10 to 12 Reps |
Wedenesday- Back & Forearms
Exercises
| 1. Bent Over Barbell Rows | 3 Sets | 4 to 6 Reps |
| 2. Seated Cable Rows(add weight every 3 reps) | 2 Sets | 9(3+3+3) Reps |
| 3. Chin-Ups (weight) | 2 Sets | 4 to 6 Reps |
| 4. Dead Lifts | 2 Sets | 4 to 6 Reps |
| 1. Barbell Wrist Curls | 2 Sets | 10 to 12 Reps |
| 2. Reverse Wrist Curls | 2 Sets | 10 to 12 Reps |
Thursday - Shoulders & Traps
Exercises
| 1. Front Barbell Military Press | 3 Sets | 4 to 6 Reps |
| 2. Standing Dumbbell Side Laterals(add weight every 3 reps) | 2 Sets | 9(3+3+3) Reps |
| 3. Bent Over Dumb Bell Laterals | 2 Sets | 4 to 6 Reps |
| 1. Barbell Shrugs | 2 Sets | 8 to 10 Reps |
Friday - Triceps & Biceps
Exercises
| 1. Lying Triceps Presses | 3 Sets | 4 to 6 Reps |
| 2. Lying Barbell Extensions | 2 Sets | 4 to 6 Reps |
| 3. Cable Triceps Press Downs(add weight every 3 reps) | 2 Sets | 9(3+3+3) Reps |
| 1. Straight Barbell Curls | 3 Sets | 4 to 6 Reps |
| 2. Standing Dumbbell Curls(add weight every 3 reps) | 2 Sets | 9(3+3+3) Reps |
| 3. EZ Barbell Curls | 2 Sets | 4 to 6 Reps |
