Day 1: (Chest and Triceps)
Bench Press
Decline Bench
Lying Triceps Extension
ALT: Standing Triceps Ext:
OR: Triceps Kickback
Day 2:
Rest or Cardio
Day 3: (Back, Biceps, and Neck)
Deadlifts
Bent Over Rows
Curl or
Prone Incline Curl
Self Resistance Neck
Day 4
Rest or Cardio
Day 5: (Shoulders)
Military Press
Rear Delt Row
Side Lat Raise
Cuban Rotation
L-Laterals
Day 6: (Legs, and indirect abs)
Squats
Pullovers
SLDL
Calf Raise
Day 7:
Rest or Cardio
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