Workout Day 1

Workout Day 1

´╗┐Day 1.
Barbell Bench Press -4 sets of 12-15 reps
Barbell Incline Bench Press - 3 sets of 12-15 reps
Incline Dumbbell Flyes 3 sets of 12-15 reps
Assist bench machine superset pushup 3 sets of 12-15 reps
Triceps Pushdown 4 sets of 12-15 reps
Lying Triceps Press 3 sets of 12-15 reps
Rest-pause on final set
Overhead Triceps Extension 3 sets of 12-15 reps
Standing Calf Raises -3 sets of 25-30 reps
Seated Calf Raise -3 sets of 25-30 reps
Day 2
One-Arm Dumbbell Row- 4 sets of 12-15 reps
Wide-Grip Lat Pulldown- 3 sets of 12-15 reps
Standing Pulldown 3 sets of 12-15 reps
T bar Row- 3 sets of 12-15 reps
Barbell Curl 4 sets of 12-15 reps
Incline Dumbbell Curl 3 sets of 12-15 reps
One-Arm High Cable 3 sets of 12-15 reps
Bent-Knee Hip Raise 3 sets of 20-30 reps*
Crunches 3 sets of 20-30 reps*
Oblique Crunches 3 sets of 20-30 reps*
Day 3 HITT
Day 4
Dumbbell Shoulder Press -4 sets of 12-15 reps
Side Lateral Raise -3 sets of 12-15 reps
Front Barbell Raises-3 sets of 12-15 reps
Cable Rear Delt Flyes-3 sets of 12-15 reps
Dumbbell Shrug-4 sets of 12-15 reps
Seated Calf Raise -4 sets of 25-30 reps
Leg Press Calf Raise -4 sets of 25-30 reps
Day 5
Barbell Squat- 4 sets of 12-15 reps
Leg Press -3 sets of 12-15
Leg Extensions-3 sets of 12-15
Romanian Deadlift-4 sets of 12-15 reps
Lying Leg Curls -3 sets of 12-15 reps
Bent-Knee Hip Raise 3 sets of 20-30 reps*
Crunches- 3 sets of 20-30 reps*
Plank-3 sets of 1 min reps
Day 6 HITT
Day 7 HITT

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