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1st Day:
Chest & Biceps & Abs
Barbell bench press 4-5 sets
/ 6-8 reps
Dumbbell bench press 3-4
sets / 10-12 reps
Barbell incline bench press
3 sets / 6-8 reps
Dumbbell incline bench press
2-3 sets / 10-12 reps
Dumbbell flye 3-4 sets /
12-15 reps
Cable crossover 3 reps /
15-20 reps
Dip 3 reps / 15
Barbell curl* 4-5 sets /
6-8 reps
Preacher curl* 4-5 sets /
10-12 reps
Concentration curl* 4-5 sets /
10-12 reps
*Performed as a giant set.
Incline sit-up 4 sets / 15-20
reps
Vertical leg raise 3 sets
/ 15-20 reps
Vertical leg raise with a
twist 2 sets / 10 reps on each side
Cable crunch 4 sets / 15-20
reps
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2nd Day:
Legs & Triceps
Leg extension
5-7 sets / 15-20 reps
Leg press 5
sets / 12-15 reps
Hack squat 4-5
sets / 12-15 reps
Lunge 3-4 sets
/ 15 per leg*
Sissy squat
4 sets / 15 reps*
*Alternate these
exercises do one or the other.
Triceps pressdown
5 sets / 10-15 reps
Lying triceps
extensions* 4 sets / 8-10 reps
Standing triceps
extension with a rope handle* 4 sets / 12-15 reps
Reverse grip
one-arm cable extension 3 sets / 12-15 reps
*Alternate these
exercises do one or the other.
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3rd Day:
Back & Shoulders & Abs
Wide grip pulldown
5 sets / 10-12 reps
One arm dumbbell
row* 4 sets / 6-8 reps
Barbell bent
over row* 4 sets / 6-8 reps
*Alternate these
two exercises, one per workout.
Seated cable
row 4 sets / 12-15 sets
T-bar row**
4 sets / 6-8 reps
**Perform this
movement every third workout.
Front military
press 3-4 sets / 10-12 reps
Behind the neck
military press 3-4 sets / 10-12 reps
Lateral raise
3 sets / 10-12 reps
Cable later
raise (one arm at a time) 3 sets / 12-15 reps
Bent over lateral
raise 3 sets / 12-15 reps
Reverse upright
row 4 sets / 8-10 reps
Incline sit-up 4 sets / 15-20
reps
Vertical leg raise 3 sets
/ 15-20 reps
Vertical leg raise with a
twist 2 sets / 10 reps on each side
Cable crunch 4 sets / 15-20
reps
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4th Day:
Rest
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