DAY MUSCLE GROUP

Monday Back
Tuesday Arms
Wednesday Legs 1
Thursday Shoulders
Friday Rest

Saturday Chest
Sunday Legs 2
 Monday - Back
No. Exercise Sets Reps Notes
1 Bent over-rows 4 12,10,8,6
2 Single arm rows 3 8 to 10 Heavy
3a Lat pull-downs 3 20,10,10, dropset 15
3b Narrow handle cable rows 3 20,10,10, dropset 15
4 Seated low rows 3 10
5 Lat pull-overs 3 12,10,8
6 Dead Lift 3 6 to 10 Heavy
7 Calves 4 AMRP
8
9
10
 Tuesday - Arms
No. Exercise Sets Reps
1a Machine Kickbacks 3 20,10,10, dropset 15
1b Tricep overhead extentions 3 20,10,10, dropset 15
2a Skull crushers 3 12,10,8
2b Dips (body weight) 3 12,10,8
3 Tricep Pushdown 7 8 to 12
4 Preacher Curls 3 10 to 12
5 Alt bicep curls 3 10 to 12
6 Hammer curls 3 10 to 12
7 Concentration Curls 4 12,10,8
8 Abs 4 AMRP
9
10
Notes
 Wednesday - Legs
No. Exercise Sets Reps
1a Heavy farm walks 4 10m
1b Weighted split squats 4 12,10,8,6
2a Hamstring seated curls 3 15,12,10
2b Weighted lunges 3 15,12,10
3a Heavy goblet squats 3 12,10,8
3b Leg Extentions 3 12,10,8
4a Leg Press 4 12 to 10
4b Plank 4 30s
5 Lying leg curls 3 20,10,10 dropset 15
Notes
 Thursday - Shoulders
No. Exercise Sets Reps
1a Front Raises 4 12,10,8,6
1b Side Lateral Raises 4 12,10,8,6
2 Arnold Press 3 12 to 10
3a Behind the Neck Pulls 3 12 to 10
3b Rear Delt Fly's 3 12
4a Side Raises over Bench 3 12
4b Upright Rows 3 12
5 Shrugs 4 20,15,12,10
Notes
 Saturday - Chest
No. Exercise Sets Reps
1 Bench Press (Smith Machine) 4 10
2a Pinch Press 3 12
2b DB Fly's 3 12
3 Incline bench press 4 12,10,8,6
4a Cable Cross-overs 3 14 TO 12
4b Push-ups 3 AMRP
Notes
 Sunday - Legs 2
No. Exercise Sets Reps
1a Heavy farm walks 4 10m
1b Weighted split squats 4 12,10,8,6
2a Hamstring seated curls 3 15,12,10
2b Weighted lunges 3 15,12,10
3a Heavy goblet squats 3 12,10,8
3b Leg Extentions 3 12,10,8
4a Leg Press 4 12 to 10
4b Plank 4 30s
5 Lying leg curls 3 20,10,10 dropset 15
Notes