Fitness

Chest Excercises

Exercise Muscle Group Sets Reps
Dumbbell Bench Press Chest 4 12
Incline Dumbbell Bench Press Chest 4 12
Weighted Dips for Chest Chest 4 12
Decline Bench Press Chest 4 12

Back Excercises

Exercise Muscle Group Sets Reps
Barbell Deadlift Back 4 5
Bent Over Row Back 4 5
Weighted Pull-ups Back 4 5
Wide-Grip Pull-up Back 4 5
Standing T-Bar Row Back 4 5
Wide-Grip Pulldown Back 4 5
Close-Grip Pulldown Back 4 5
Seated Cable Row Back 4 5
Dumbbell Pullover Back 2 12,10
One Arm Dumbbell Row Back 5 12,10,10,8,6
Bent Over Dumbbell Row Back 5 12,10,10,8,6
Rope Straight Arm Pull Down Back 3 12

Abs Excercises

Exercise Muscle Group Sets Reps
Cable Crunch Abs 4 5
Hanging Dumbbell Knee Raise Abs 4 5
Landmine Abs 4 5
Captain’s Chair Leg Raise Abs 4 5
Ab-Wheel Rollout Abs 4 5
Plank Abs 4 5
Weighted Decline Sit-up Abs 4 5
Bicycle Abs 4 5
Flag Abs 4 5

Shoulder Excercises

Exercise Muscle Group Sets Reps
Standing Barbell Overhead Press Shoulder 4 5
Seated Dumbbell Overhead Press Shoulder 4 5
Standing Dumbbell Press Shoulders 4 12,10,10,8
Arnold Shoulder Press Shoulder 4 5
Bent Over Dumbbell Reverse Fly Shoulders 3 12
Dumbbell Lateral Raise Shoulders 3 12,10,10
Front Dumbbell Raise Shoulder 4 5
Handstand Push-ups Shoulder 4 5
Military Press Shoulders 5 12,10,10,8,6
Dumbbell Upright Row Shoulders 3 10

Leg Excercises

Exercise Muscle Group Sets Reps
Barbell Squat Leg 4 5
Squat Quads 4 5
Deadlift Hamstrings 4 5
Barbell Glute Bridge Glutes 4 10-15
Calf Press Leg 4 5
Romanian Deadlift Leg 4 5
Leg Press Quads 5 10-15
Hack Squat Leg 4 5
Dumbbell Lunge Quads 4 12,10,10,8
Dumbbell Step Up Quads 3 12
Barbell Back Squat Quads 4 12,10,10,8
Wide Squat Quads 4 12,10,10,8
Dumbbell Stiff Leg Deadlift Hamstrings 4 12,10,10,8
Dumbbell Standing Calf Raise Calves 2 12,10

Bicep Excercises

Exercise Muscle Group Sets Reps
Seated Hammer Curl Bicep 4 5
Standing Barbell Curl Bicep 4 5
Inverted Rows Bicep 4 5
Zottman Curl Bicep 4 5
Weighted Chin-ups Bicep 4 5
Incline Dumbbell Curl Biceps 3 10
Preacher EZ-Bar Curl Bicep 4 5
Standing Cable Curl Bicep 4 5

Tricep Excercises

Exercise Muscle Group Sets Reps
Close-Grip Bench Press Tricep 4 5
Skullcrusher Triceps 3 12
Weighted Dips Tricep 4 5
Cable Tricep Extension With V-Bar or Rope Triceps 3 12
Dumbbell Tricep Kickback Triceps 3 12
Seated Overhead Dumbbell Extension Tricep 4 5

Accessory Exercises

Exercise Muscle Group Sets Reps
Standing Dumbbell Curl Biceps 3 10
Standing Dumbbell Reverse Curl Biceps 3 10
Cross Body Hammer Curl Biceps 3 10
Dumbbell Shrug Traps 4 12,10,10,8
Barbell Shrug Traps 4 12,10,10,8
Cable Face Pull
Leg Curl Hamstrings 5 6-10
Toes Out Seated Calf Raise Calves 2 15,12
One Arm Seated Dumbell Extension Triceps 3 12
Dumbbell Flys Chest 3 12
Standing High to Low Cable Fly Chest 3 12
Standing Low to High Cable Fly Chest 3 12
Cable Crossovers (upper chest) Chest 3 12
Bent Over Row Back 5 12,10,10,8,6
Lat Pull Down Back 3 6-10

Program

Monday - Upper Power (Go Heavy)

  • 2 Chest
  • 2 Triceps
  • 2 Back
  • 2 Shoulder
  • 2 Biceps
  • 2 Abs
  • 30 Minutes of Cardio

Tuesday - Lower Power

  • 2 Quads
  • 2 Hamstrings
  • 2 Calves
  • 2 Abs
  • 4 Accessory
  • 30 Minutes of Cardio

Wednessday - Rest

Thursday - Upper Hypertrophy (Lower Weigth / Rep Till Ded)

  • 2 Chest
  • 2 Triceps
  • 2 Back
  • 2 Shoulder
  • 2 Biceps
  • 2 Abs
  • 30 Minutes of Cardio

Friday - Lower Hypertrophy (Lower Weight / Rep Till Ded)

  • 2 Quads
  • 2 Hamstrings
  • 2 Calves
  • 2 Abs
  • 4 Accessory
  • 30 Minutes of Cardio

Saturday - Rest

Sunday - Rest