1.

Day Chest
Barbell Bench Press x Fly Machine 5x10-15

Smith Machine Inc. Bench Press x Low cable crossover 5x10-15

ChestPress Machine 2x Dropset 4-8-10-12 to Failure

Push Down x Dumbell Kickback 4x10

Dips(bench) 3xmax

*30 min bicycle (5 min low temp 1 min high temp)

*Rest max 2m

2.Day Shoulder-Back
Dumbell shoulder press x Low weight shoulder press 4x8-12

Lateral-Front raise mix 4x8

Dumbell Rear Delt Raise 5x12 to failure

Barbell row 4x8 (max weight)

Lat Pull Down 6x15-12-10-10-8-6

*20 min Rowing machine low temp

*Rest max 1-1.5 min

3.Day High Pulse Rate

Treadmill Inc.=6 Speed=5 10min(Warmup)

10 Burpee – 15 Push Up – 6 Tire Flip 3 Set *Rest 1min

30 Sn Rope Waves – 30 Sn Plank – 15 Russian Twist W/Kettlebell

*20 Min Spinbike Constant Speed

4.Day Leg-Arm
Barbell Squat 4x15-10-10-8

Barbell Deadlift x Lunge 4x8

Leg Ext.x Jump Squat 4x12

Preacher Curl (Negative) x Hummer Curl 4x10

Dumbell Alt. Curl 4x 8 or 10 (highweight)

*15 min Eliptik Constant Speed

*Rest 2min