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Day 1: Monday - Workout A | Day 2: Rest | Day 3: Wednesday - Workout B | Day 4: Rest | Day 5: Friday - Workout C | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Incline Bench Press | 3 sets | 12, 10, 6 - 8 reps | 60s | Final set is to failure (within the rep range) |
2. Dumbbell Flys![]() | 3 sets | 121 - 12, 10, 8 - 10 reps | 60s | Final set is to failure (within the rep range) |
3. Weighted Chest Dip | 3 sets | 12, 10, 8 - 10 reps | 60s | Final set is to failure (within the rep range) |
4. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 - 10 reps | 60s | Final set is to failure (within the rep range) |
5. Upright Barbell Row![]() | 3 sets | 12, 10, 10 - 12 reps | 60s | Final set is to failure (within the rep range) |
6. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 12, 10, 8 - 10 reps | 60s | Final set is to failure (within the rep range) |
7. Rope Tricep Extension | 3 sets | 12, 10, 10 - 12 reps | 60s | Final set is to failure (within the rep range) |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Leg Extensions | 3 sets | 15, 12, 10 - 12 reps | 60s | Final set is to failure (within the rep range) |
2. Barbell Squat | 3 sets | 15, 12, 10 - 12 reps | 60s | |
3. 45 Degree Leg Press | 3 sets | 15, 12, 12 reps | 60s | Final set is to failure (within the rep range) |
4. Stiff-Legged Barbell Deadlift | 3 sets | 15, 12, 10 - 12 reps | 60s | Final set is to failure (within the rep range) |
5. Lying Leg Curls | 3 sets | 15, 12, 10 - 12 reps | 60s | Final set is to failure (within the rep range) |
6. Seated Calf Raise Machine![]() | 3 sets | 20, 15, 15 reps | 60s | Final set is to failure (within the rep range) |
7. Smith Machine Calf Raise | 3 sets | 20, 15, 15 reps | 60s | Final set is to failure (within the rep range) |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bent-Arm Dumbbell Pullover | 3 sets | 12, 10, 6 - 8 reps | 60s | Final set is to failure (within the rep range) |
2. Bent Over Barbell Row | 3 sets | 12, 10, 8 - 10 reps | 60s | Final set is to failure (within the rep range) |
3. Underhand-Grip Lat Pulldown![]() | 3 sets | 12, 10, 8 - 10 reps | 60s | Final set is to failure (within the rep range) |
4. Barbell Biceps Curl![]() | 3 sets | 12, 10, 8 - 10 reps | 60s | Final set is to failure (within the rep range) |
5. Alternating Incline Dumbbell Biceps Curl | 3 sets | 12, 10, 10 - 12 reps | 60s | Final set is to failure (within the rep range) |
6. Weighted Crunch | 3 sets | 12, 10, 8 - 10 reps | 60s | Final set is to failure (within the rep range) |
7. Hanging Straight Leg Raise![]() | 3 sets | 12, 10, 10 - 12 reps | 60s | Final set is to failure (within the rep range) |
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