Monday: Chest/Calves/HIIT

Super Set:

• Incline Bench: 4 sets of 10, 8, 8, drop set 6, failure
• Incline Fly’s: 4 sets of 10, 10, 8, 8

Single Set:

• Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure

Super Set:

• Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6
• Dips: 4 sets to failure

Super Set:

• Incline Bench Machine: 3 sets of 10
• Pushups: 3 sets, failure

Single Set:

• Pullovers: 3 sets of 15

Single Sets:

• Standing Calf Raises: 4 sets of 15
• Donkey Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15

Tuesday: Back/Abs

Single Set:

• Deadlifts: 4 sets of 15, 10, 8, 6

Super Set:

• Bent Over Rows: 4 sets of 12, 10, 8, 8
• Chainsaws: 4 sets of 12, 10, 10, 8

Super Set:

• T-Bar Rows: 4 sets of 12, 10, 8, drop set 8, 6
• Wide Grip Pull Ups: 4 sets, failure

Super Set:

• Seated Rows: 4 sets of 10, 8, 8, 6
• Wide Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8

Single Set:

• Good Mornings: 3 sets of 12

Single Set:

• Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Wednesday: Legs/Calves/Cardio

Single Set:

• Squats: 5 sets of 15, 10, 8, 6, 4

Super Set:

• Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
• Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6

Single Set:

• Leg Press: 4 sets of 10, 8, 8, 6

Super Set:

• Quad Extensions: 4 sets of 12, 10, 8, 8
• Lying Leg Curls: 4 sets of 12, 10, 8, 8

Single Sets:

• Standing Calf Raises: 4 sets of 15
• Donkey Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15

Thursday: Shoulders/Abs

Tri-Set:

• Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
• Alt. Front Lateral Raises: 4 sets of 12, 10, 8, 8
• Side Lateral Raises: 4 sets of 12, 10, 8, 8

Super Set:

• Arnold Press: 3 sets of 10, 8, 8
• Cable Upright Rows: 3 sets of 8-10

Super Set:

• Bent Over Lateral Raise: 3 sets of 8-10
• Upright Rows: 3 sets of 12-15

Single Set:

• Shrugs: 4 sets of 15

Single Set:

• Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)

Friday: Arms/Calves

Super Set:

• Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8
• Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8

Super Set:

• Machine Curls: 4 sets of 8-10
• Pushdowns: 4 sets of 8-10

Super Set:

• Incline Curls: 4 sets of 8-10
• Kickbacks: 4 sets of 10-12

Super Set:

• Concentration Curls: 4 sets of 8-10
• One Arm Extensions: 4 sets of 10-12

Single Sets:

• Standing Calf Raises: 4 sets of 15
• Donkey Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15

 Saturday: Off

• Rest

Sunday: Off

• Rest

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