worldgymfreak’s BodyBlog

If you get ALL sets of your reps on an exercise, then increase the weight roughly 5%. Warm-up sets are necessary on most exercises
and should not be included as a working set

Training Split          Cardio twice per week for 15-20 minutes                                
Day 1-  Back & Traps                                           
Day 2-  Delts & Tris                                           
Day 3-  Off                                            
Day 4-  Legs                                           
Day 5-  Chest & Bis                                            
Day 6-  Off                                            
Day 7-  Repeat               
 
Back & Traps                 sets / reps         
Deadlifts                 Â
 Â Â Â Â Â Â Â   2-3 x 6-8                 
Bent-Over BB Rows           2-3 x 6-8                     
Wide-Grip Pull downs         2-3 x 6-8              
Hammer Low Row Machine 2 x 6-8        
Hammer Machine Shrugs    2-3 x 6-8              
Standing Calve Machine      3 x 8-10                          
 
Legs                       sets/reps                    
                                                                                                                                            Squats                           2-3  x  6-8      
High Stance Leg Press    2-3  x  6-8      
Lying Leg Curls               2     x  6-8
Barbell Lunges                2     x  8-10                    
                                                                                                              
Seated Calve Machine     3     x  10-12      
Abs                    Â
 Â Â Â Â Â Â Â Â Â   6     x 15-20
 
Delts & Tris                         
                
Arnold DB Press                   Â
 Â Â Â Â Â Â Â 2-3 x 6-8                  
1-Arm Cable Lateral Raises            2-3 x 8-10                 
Bent-Over DB Lateral Raises          2-3 x 8-10               
Hammer Dip Machine                    2-3 x 6-8                
Rack Lock Outs                    
        2 x 6-8        
1-Arm Reverse Cable Pushdowns   2 x 6-8
 
 Chest & Bis    <strong />                
Incline Bench press                     2-3 x 6-8      
Decline DB Press                        2-3 x 6-8      
Cable Crossovers                 
        2-3 x 8-10     
Across Chest Hammer DB Curls   2-3 x 6-8      
EZ Bar Reverse Curls                   2 x 6-8
Barbell Curls                         
      2 x 6-8