Training Routine
Monday
Back
Deadlifts, 4 sets - 6-12 reps
Barbell rows, 3 sets - 10-12 reps
T-bar rows, 3 sers - 10-12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell Curls, 4 sets - 12 reps
Seated alternating dumbbell curls, 12 reps
Preacher Curl, 12 reps
Cable curl, 12 reps
Shoulder
Military presses, 4 sets - 10-12 reps
Seated dumbbell press, 4 sets - 12 reps
Front dumbbell press, 4 sets - 12 reps
Tuesday
Legs
Squats, 5-6 reps - 2-12 reps
Leg presses, 4 sets - 12 reps
Lunges, 2 sets - 100yards
Stiff-leg deadlifts, 3 sets - 12 reps
Seated hamstring curls, 3 sets - 12 reps
Wednesday
Chest
Bench press, 5 sets - 12 reps
Incline barbell press, 3 sets - 12 reps
Flat bench dumbbell press, 3 sets - 12 reps
Flat bench flyes, 4 sets - 12 reps
Triceps
Seated cambered-bar extensions, 3 sets - 12 reps
Seated dumbbell extensions, 4 sets - 12 reps
Close-grip bench press, 4 sets - 12 reps
Thursday
Back
Barbell rows, 5 sets - 10-12 reps
Low Pulley Rows, 4 sets - 10-12 reps
Lat Machine pulldowns, 3 sets - 10-12 reps
Front lat pulldowns, 3 sets - 10-12 reps
Biceps
Incline Alternating dumbbell curls, 4 sets - 12 reps
Machine curls, 3 sets - 12 reps
Standing cable curls, 4 sets - 12 reps
Shoulders
Seated dumbbell press, 4 sets - 12 reps
Front lateral dumbbell raises, 3 sets - 8-25 reps
Machine raises, 3 sets - 8-25 reps
Friday
Legs
Leg extensions, 4 sets - 30 reps
Front squats, 4 set - 12 -15 reps
Hack squats, 3 sets - 12 reps
Standing leg curls, 3 sets - 12 -15 reps
Lying leg curls, 3 sets - 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets - 12 reps
Decline barbell press, 3 sets - 12 reps
Incline dumbbell flyes, 3 sets - 12 reps
Decline dumbbel press, 3 sets - 12 reps
Triceps
Skullcrushers, 4 sets - 12 reps
Machine pressdown dips, 4 sets - 12 reps
Seated tricep extensions , 4 sets - 12 reps
Calves
Donkey raises, 4 sets - 12 reps
Seated raises, 4 sets - 12 reps
Crunches, 3 sets - failure
Sunday
Rest
