Morning Training Session
Flyes (dumbbell or machine):
3 sets – 10 reps
Incline Hammer Strength presses:
3 sets – 10 reps
Cable crossovers:
3 sets – 10 reps
High incline dumbbell presses:
3 sets – 10 reps
Standing calf raises:
3 sets – 15 reps
Seated calf raises:
3 sets – 15 reps
Hanging leg raises:
4 sets – 15-20 reps
Rope crunches:
4 sets – 15-20 reps
Evening Training Session
Rope pushdowns:
3 sets – 10 reps
Straight-bar pushdowns:
3 sets – 10 reps
Bodyweight dips:
3 sets – 10 reps
Two-arm seated dumbbell extensions:
3 sets – 10 reps
Tuesday
Morning Training Session
Leg extensions:
2 sets – 20 reps (warmup)
Leg presses:
3 sets – 12 reps
Squats or front squats:
3 sets – 8-12 reps
Hack squats:
2 sets – 8-12 reps
Barbell lunges:
2 sets – 8 reps
Leg extensions:
3 sets – 10-15 reps
Evening Training Session
Lying leg curls:
3 sets – 12 reps
One-leg curls:
3 sets – 10 reps
Walking barbell lunges:
2-3 sets – 30-40 feet
Still-leg deadlifts:
3 sets – 12 reps
Wednesday
Rest
Thursday
Morning Training Session
Underhand pulldowns:
4 sets – 10-12 reps
Deadlifts (every other workout):
3 sets – 6 reps
One-arm dumbbell rows:
3 sets – 10-12 reps
T-bar rows:
3 sets – 10-12 reps
Bent barbell rows:
3 sets – 10-12 reps
Seated low cable rows:
3 sets – 10-12 reps
Back extensions (every other workout):
3 sets – 10-12 reps
Evening Training Session
Standing barbell curls:
3 sets – 12 reps
Seated dumbbell curls:
3 sets – 12 reps
Preacher curls (machine or dumbbell):
3 sets – 10 reps
Overhead cable curls:
3 sets – 12 reps
Friday
Morning Training Session
Seated dumbell lateral raises:
5 sets – 10-12 reps
Shoulder presses:
3 sets – 10-12 reps
Machine lateral raises:
3 sets – 12 reps
Reverse pec-deck flyes:
3 sets – 12 reps
Evening Training Session
Shrugs (dumbbell or machine):
3 sets – 12 reps
Barbell shrugs:
3 sets – 12 reps
Bodyweight front pullups:
3 sets – 6-10 reps
Behind-the-neck pulldowns:
3 sets – 12 reps
Machine high rows:
2 sets – 8-10 reps
Saturday
Rest
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