Workout
Day 1: CHEST/TRIS/SHOULDERS
Bench: Set of 8,6,4,2 (increasing weight)
DB Military Press: 3×8
Skullcrushers: 12,10,8,6 w/ burnout. (constant weight)
Incline Dumbbell Press: 10,8,6 (increasing weight)
Single Arm Cable Tris: 5×10-15 (optional superset with dumbbell curls)
Cable Chest Flyes: 3×10-12
Dumbbell Shoulder Flyes: 4×10
DAY 2: LEGS
Squats: 4×4-8
Calfs: 4×30 w/burnout after each set
Leg Press: 10,8,6,4 (increasing weight)
Leg Extension: 3×10 w/ stack supersetted with…
Leg Curl: 4×8
Lunges: 3×20 steps
DAY 3: BACK/BIS
Deadlift: 5×5
Wide Grip Pullups: 3 sets to failure
Close Grip Pulldown: 3×10-12
Seated Rows: sets of 10,8,6 (increasing weight)
Cable Curl: 3×10
DB curl: 12,10,8,6,6 (increasing weight)
Reverse C urls: 3×15
DAY 4: LEGS (see above) OR ABS/CALVES/FOREARMS
Leg Raises: 3×30
Crunches: 3×50
Side Crunches/ Oblique Machine: 3×15-20 (each side)
Grips: 5 sets to failure
Wrist Curls: 3×20
Wrist Extension: 3×20
Calves: (same as leg day)
