Bodybuilder Marty Vranicar

MONDAY AND THURSDAY
CHEST

1.Bench Press - 6 sets
2.Flat Bench Flyes - 5 sets
3.Incline Bench Press - 4 sets
4.Incline Flyes - 4 sets
5.Pec Deck - 3 sets

BACK

1.Seated Cable Rows - 5 sets
2.T-Bar Rows - 4 sets
3.One Arm Rows - 5 sets
4.Lat Pulldowns - 6 sets

BICEPS

1.Barbell Curls - 5 sets
2.Preacher Curls - 5 sets
3.Dumbbell Curls Seated - 5 sets

ABDOMINALS

1.Seated Twists - 500 reps
2.Weighted Situps - until failure


TUESDAY AND FRIDAY

SHOULDERS

1.Press Behind Neck - 6 sets
2.Side Lateral Raise - 4 sets
3.Bent-over Lateral Raise - 4 sets

TRICEPS

1.Lying Triceps Extensions - 4 sets
2.Pushdowns - 3 sets
3.Kickbacks - 3 sets

THIGHS

1.Squats - 8 sets
2.45-degree Leg Press - 2 sets
3.Leg Extensions 3 sets
4.Leg Curls - 3 sets

CALVES

1.Lying Triceps Extensions - 4 sets
2.Pushdowns - 3 sets
3.Kickbacks - 3 sets

WEDNESDAY

Calves and Abs specialization - no set routine.