EXERCISE NAME WEEK 1

Pendulum Squats

Hack Squats

Sissy Squats
DAY 1 - QUADS

Leg Extension(DOUBLE)

Leg Extension(SINGLE)

Calve Raises

EXERCISE NAME WEEK 1

30deg incline Dumbbell Press

Hammer Strength Incline Machine Press

15deg Incline Bench Cable Flies

30deg Incline Bench Cable Flies

DAY 2 - PUSH DAY

High-To-Low Cable Flies

Dual Crossover Cuff pushdown

Close Grip Bar Pushdown

Dumbbell Lateral Raises

Cuff Lateral Raises

 EXERCISE NAME WEEK 1

Dumbbell Rear Delt Flies

Wide Grip Lat Pulldown

Chest Supported T-Bar Row

Wide Grip Cable Row

DAY 3 - PULL DAY Machine wide grip row

Bar Cable Pullover

Cable Rear Delt Flies

Preacher Machine Curl

Rope Hammer Curl

Plate Shrugs

DAY 4 - REST DAY

EXERCISE NAME WEEK 1

Rope Pushdown
Bar Cable curl

Dual Crossover Cuff Pushdown

Preacher Machine curl

DAY 5(AM) - ARMS Dumbbell Overhead Extension

Incline Dumbbell Curl

 Bar Cable Pushdown

Single Rope Hammer Curl

EXERCISE NAME WEEK 1

Dumbbell Rear Delt Flies

Chest Supported Lateral Raise

Dumbbell Front Raise

DAY 5(PM) - DELTS

Cuff Lateral Raise

Machine Lateral Raises

EXERCISE NAME WEEK 1

Standing Hamstring Curl

Barbell/Dumbbell RDL

DAY 6 - LEGS

Seated Hamstring Curl

Calve Raises

DAY 7 - REST DAY

EXERCISE NAME WEEK 1

Cable Rear Delt Flies

Dumbbell Rear Delt Flies

 15deg Incline Bench Cable Flies

Single Arm Cable Lat Pulldown

Kneeling Single Arm Lat Biased Pulldown(45deg arm path)

DAY 8 - UPPER BODY

Hammer Strength High Row

Bar Pushdown

Standing Cable Bicep Curl

Dual Crossover Cuff Pushdown

Single Grip Reverse Cable Curl

Dumbbell/Rope Hammer Curl

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