Monday: Legs
Legs:
Machine press
Barbell squats (super set with dumbbell squat to failure)
Dumbbell lunges
Seated hamstring curls
Leg extensions
Calf raises
Tuesday: Back/ Biceps
Back:
Seated cable row
Seated cable row
Lat pulldowns
Barbell bent over row
One arm dumbbell row
pull ups
Biceps:
Dumbbell curls
Cable curls
21s
Wednesday: Off
Thursday: Shoulders/ Abs
Shoulders
Seated dumbbell shoulder press
Seated dumbbell shoulder press
Standing barbell press
Dumbbell side lateral raises
Dumbbell front lateral raises
Cable rear delt pulls
Abs:
Air Bike Crunch
Air Bike Crunch
Ab Wheel Rollout
Cable Rope Crunch
Friday: Off
Saturday: Chest/ Triceps
Chest:
Flat bench press
Chest:
Flat bench press
Incline bench press
Cable flys (high and low)
Dips
Triceps:
Cable tricep pulldowns
Cable tricep pulldowns
Lying tricep extension
Bench Dips
Sunday: Off