Monday:
3 sets of pushups until failure
Bench Press
Incline Bench Press
Chest Press
FW Pec Dec
Squats
Tuesday:
3 sets of pullups until failure
Seated Rows
Lat Pull Downs
T-Bar rows
Lunges
Wednesday:
Arnold Presses
Laterals
Front Raises
Deadlifts
Thursday:
Preacher Curl
EZ Curls
Hammer Curls
Triceps Push Downs
Everything is 3 sets with 4-5 reps per set. Monday is chest day, Tuesday is back day, Wednesday is shoulder day, and Thurdsday is Biceps/Triceps day.
IF I have a free weekend I take Wednesday off and move everything a day.
Sunday is a rest day and the other two days are for cardio. Thanks
3 sets of pushups until failure
Bench Press
Incline Bench Press
Chest Press
FW Pec Dec
Squats
Tuesday:
3 sets of pullups until failure
Seated Rows
Lat Pull Downs
T-Bar rows
Lunges
Wednesday:
Arnold Presses
Laterals
Front Raises
Deadlifts
Thursday:
Preacher Curl
EZ Curls
Hammer Curls
Triceps Push Downs
Everything is 3 sets with 4-5 reps per set. Monday is chest day, Tuesday is back day, Wednesday is shoulder day, and Thurdsday is Biceps/Triceps day.
IF I have a free weekend I take Wednesday off and move everything a day.
Sunday is a rest day and the other two days are for cardio. Thanks