WEEK OF

Monday Tuesday
NAME NUMBER NAME NUMBER
Barbell Bench Press 3 sets 15 reps Rest
Inclined Barbell Bench Press 3 sets 15 reps
Declined Barbell Bench Press 3 sets 15 reps
Inclined Dumble Fly 2 sets 12 reps
Dumble pull over 2 sets 12 reps
Tricep push down 3 sets 15 reps
Tricep Dip 3 sets 10 reps
Reverse pull down 3 sets 15 reps

Wednesday
NAME
Barbell dead lift
Lat Pull down
Dumbell row
Seated cable row
Chin up
Dumbell bicep curl
Bar Preacher Curl
Dumbell Hammer Curl
Concentration Curl
Thursday
NUMBER NAME NUMBER
4 sets 15 to 8 reps Dumbell shoulder press 4 sets 15 to 8 reps
3 sets 15 to 10 reps Dumbell side raise 3 sets 15 to 8 reps
3 sets 15 to 10 reps Cable front raise 3 sets 15 to 8 reps
3 sets 15 to 10 reps Barbell overhead press 3 sets 15 to 8 reps
2 sets 10 to 8 reps Dumbell shrug 3 sets 15 to 8 reps
3 sets 12 to 8 reps Dumbell wrist curl 3 sets 15 to 8 reps
3 sets 12 to 8 reps Dumbell reverse wrist curl 3 sets 12 reps
3 sets 12 to 8 reps
3 sets 12 to 8 reps

Friday/Saturday Sunday
NAME NUMBER NAME NUMBER
Rest Barbell squat 4 sets 15 to 8 reps
Dumbell lunges 3 sets 15 to 10 reps
Leg extension 3 sets 15 to 10 reps
Leg curl 3 sets 15 to 10 reps
Seated calf raise 3 sets 15 to 10 reps
Bicycle crunches 3 sets 12 reps
Reverse crunches 3 sets 12 reps
Decline sit up 3 sets 12 reps