My Work Out
**WEEK 1**
POWER WEEK
MONDAY (Chest/Tris)
- Dumbell/Barbell bench press…3 x 4-6
- Incline press…3 x 4-6
- Weighted dips…3 x 4-6
- Barbell curl…3 x 4-6
- Preacher curl…3 x 4-6
- Hammer curl…3 x 4-6
WEDNESDAY (DELTS/TRIS)
- Military press…3 x 4-6
- Upright row…3 x 4-6
- “Cheat” lateral…3 x 4-6
- CG bench press…3 x 4-6
- Skull crush…3 x 4-6
- Single arm dumbell extension…3 x 4-6
FRIDAYS (BACK/LEGS)
- Rack deadlift…3 x 3-6
- Bent row…3 x 4-6
- Weighted chin…2-3 x 4-6
- CG seated row…2-3 x 4-6
- Squats…3 x 4-6
- Leg press…3 x 4-6
- Single leg extension…3 x 4-6
- Lying leg curl…3 x 4-6
- Stiff deadlift…2-3 x 4-6
**WEEK 2**
REP RANGE
MONDAY (Chest/Tris)
- Incline dumbell press…3 x 6-8
- Bench press…3 x 8-10
- Flye…3 x 10-12
- Alternating dumbell curl…3 x 6-8
- Cable curl…3 x 8-10
- Concentration curl…3 x 10-12
WEDNESDAY (DELTS/TRIS)
- Single arm dumbell press…3 x 6-8
- Bent lateral…2-3 x 8-10
- Cable side lateral…3 x 10-12
- Weighted dip…3 x 6-8
- Pushdown…3 x 8-10
- Kickback…3 x 10-12
FRIDAYS (BACK/LEGS)
- CG weighted chin…3 x 6-8
- WG T-Bar row…3 x 8-10
- Dumbell row…3 x 10-12
- Pullover…3 x 12-15
- Leg extension…3 x 8-10
- Hack squat…3 x 10-12
- One legged leg press…3 x 12-15
- Lying leg curl…3 x 6-8
- Stiff deadlift…3 x 8-10
- Single leg curl or seated leg curl…3 x 10-12
