Monday: Quads/Hams
• Squats
• Leg Curls
• Leg Extensions
• Abs
Tuesday: Back/Calves
• Deadlifts
• Shrugs
• Toe Raises (5 sets of 12 reps)
Wednesday: OFF
Thursday: Back/Biceps
• Behind-The-Neck Pulldowns
• Front Lat Pulldowns
• Seated Rows
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls
• Abs
Friday: Chest/Triceps
• Flat Bench Presses
• Incline Bench Presses
• Incline Dumbbell Presses
• Dips
• Tricep Cable Pushdowns
• Toe Raises (5 sets of 12 reps)
Saturday: OFF
Sunday: OFF
• Squats
• Leg Curls
• Leg Extensions
• Abs
Tuesday: Back/Calves
• Deadlifts
• Shrugs
• Toe Raises (5 sets of 12 reps)
Wednesday: OFF
Thursday: Back/Biceps
• Behind-The-Neck Pulldowns
• Front Lat Pulldowns
• Seated Rows
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls
• Abs
Friday: Chest/Triceps
• Flat Bench Presses
• Incline Bench Presses
• Incline Dumbbell Presses
• Dips
• Tricep Cable Pushdowns
• Toe Raises (5 sets of 12 reps)
Saturday: OFF
Sunday: OFF
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