Day 1: Chest, shoulders, triceps Day 2: Back, biceps, abs Day 3: Legs Day 4: Chest, shoulders, triceps Day 5: Back, biceps, abs
Cardio will be mostly sprinting along with some elliptical or HIIT on the treadmill.
Day 1 & Day 4 Decline Bench Press 4x6 Flat Bench Press 4x12 Peck Deck Flye 4x10 Incline DB Press 4x10 1: Overhead DB Press 4x12 4: Smith Machine Military Press 4x10 1: Superset - Lateral Raises 3x12 w/DB Front Raises 3x12 4: Lateral Raise Drop Set 3x(12x12x12) & Olympic Plate Front Raise 4x10 EZ Bar or Triceps Bar Skullcrushers 4x10 V-Grip Cable Pulldowns 4x10 Dips 4xFailure
Day 2 & 5 Pullups 4xFailure Chinups 4xFailure T-Bar Row 4x10 2: Shrugs 4x15 5: Overhand Seated Row 2x10 & Hammer Grip Seated Row 2x10 Biceps on Day 2: Incline Dumbell Curl 2x6 2x10 Preacher Curl Dropset 3x(FailurexFailurexFailure) DB Hammer Curl 3x10 Biceps on Day 5: Preacher Curl Dropset 3x(FailurexFailurexFailure) Concentration Curl 4x8 Abs on both days: Superset Weighted Decline Crunches 3x20 w/Hanging Leg Raises 3x20
Day 3: Squats 4x10 Deadlifts 4x6 Leg Press 4x10 Leg Extensions 4x10 Lying Leg Curls 4x10 Standing Calf Raises 3x30 Seated Calf Raises 3x15 DB Lunges 3x20 Reverse DB Lunges 3x20
Summary - ZenDragonDrew
Male
