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Monday – Back/Abs

Deadlifts 5 Sets X 12, 10, 8, 5, 5 Reps Wide Grip Weighted Pull Ups 4 Sets X 12 Reps Single Arm Dumbbell Rows 4 Sets X 15 Reps Seated Close Grip Rows 4 Sets X 15 Reps Lat Pull Downs 4 Sets X 12 Reps (Last Set Drop Set) Close Grip Under Hand Pull Downs 4 Sets X 12 (Last Set Drop Set) Hanging Leg Raises 3 Sets X Failure Ab Wheel Rollouts 3 Sets X Failure Swiss Ball Pikes 3 Sets X Failure Cable Rope Crunches 3 Sets X Failure

Tuesday – Delts/Traps

Barbell Military Press 10 Sets X 10 Reps Shrugs 10 Sets X 10 Reps Close Grip Dumbbell Press 3 Sets X 12 Reps Dumbbell Lateral Raises 3 Sets X 12 Reps Cable Cross Overs 3 Sets X 20 Reps Wednesday – Quads/Hamstrings

Leg Extensions 5 Sets X 25 Reps Squats 5 Sets X 12 Reps, Dumbbell Split Squats 5 X 10 Reps Each Leg Leg Press 5 Sets X 20 Reps Walking Lunges 3 Sets X 50 Steps Stiff Leg Deadlifts 5 Sets X 8 Reps Standing Single Leg Curl 5 Sets X 8 Reps Reverse Barbell Lunges 5 Sets X 12 Reps Lying Leg Curls 5 Sets X 10 Reps Thursday – Biceps/Triceps

EZ Bar Curls Under Hand Grip 4 Sets X 12 Reps EZ Bar Curls (Over Hand) Grip 4 Sets X 12 Reps Tricep Dips 4 Sets X 12 Reps Incline Bicep Curls 4 Sets X 12 Reps Lying Triceps Skull Crushers 4 Sets X 12 Reps Close Grip Bench Press 3 Sets X 12 Reps Standing Dumbbell Hammer Curls 3 Sets X 12 Reps Cable Rope Curls 3 Sets X Failure Cable Rope Tricep Push Down 3 Sets X Failure Friday – Chest

Cable Fly’s 4 Sets X 20 Reps Incline Dumbbell Chest Press 5 Sets X 12 Reps Weighted Chest Dips 5 Sets X 12 Reps Incline Dumbbell Fly’s 5 Sets X 12 Reps Decline Chest Press 3 Sets X 12 Reps Press Ups 3 X Failure Cable Fly’s 2 X Drop Sets Saturday – Active Recovery

Foam Rolling and Mobility or Yoga Sunday – Quads/Hamstrings

Leg Extensions 5 Sets X 25 Reps Squats 5 Sets X 12 Reps Dumbbell Split Squats 5 X 10 Reps Each Leg Leg Press 5 Sets X 20 Reps Walking Lunges 3 Sets X 50 Steps Stiff Leg Deadlifts 5 Sets X 8 Reps Standing Single Leg Curl 5 Sets X 8 Reps Reverse Barbell Lunges 5 Sets X 12 Reps Lying Leg Curls 5 Sets X 10 Reps