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Workout 1
| DAY
1 |
|
|
| SQUATS |
| STIFF
L. DEADLIFTS |
| DOUBLE
DB ROWS |
| INCL.
DB PRESS |
| LATERAL
RAISE |
|
| DAY 3 |
| |
| SQUATS |
| STIFF
L. DEADLIFTS |
| DOUBLE
DB ROWS |
| FLAT
BENCH PRESS |
| BENT.
REAR RAISE |
|
| DAY 5 |
| |
| LEG
EXTENSION |
| STIFF
L. DEADLIFTS |
| DOUBLE
DB ROWS |
| INCL.
DB PRESS |
| CABLE
PULLOVERS |
| LATERAL
RAISE
|
|
| Workout
2
| DAY
1 |
|
| LEG EXTENSION |
| HYPER EXTENSIONS |
| DB SHOULDER PRESS |
| DB REAR RAISE |
|
|
| DAY 2 |
|
| DIPS |
| PUSH-UPS |
| CHIN-UPS
Workout 3
|
| DAY
1 |
|
| LEG PRESS |
| CABLE LEG CURL |
| SKULL CRUSHER |
| TRICEP PUSHDOWN |
| TRICEP DIP |
|
| DAY 3 |
|
| STAND. PULLOVER |
| LAT PULLDOWN |
| PULL UPS |
| BB SHOULDER PRESS |
| DB SHOULDER PRESS |
| LAT RAISE |
|
| DAY 5 |
|
| BB FLAT PRESS |
| DB INCLINE PRESS |
| DB INCLINE FLIES |
| INCLINE DB CURL |
| STAND. BB CURL |
| DB HAMMER seated |
|
|
