LEGS, PUSH, PULL, LOWER, UPPER (advanced)
LEGS
EXERCISE: SETS x REPS
STANDING CALF RAISES 5 x 15-20
BARBELL SQUAT 3 x 5-8
LEG EXTENSION 3 x 15-20
WALKING LUNGES 3 x 20-30
ROMANIAN DEADLIFTS 3 x 8-12
SEATED LEG CURL 3 x 12-20
PUSH
EXERCISE: SETS x REPS
FLAT BARBELL BENCH PRESS 3 x 6-10
INCLINE DUMBBELL BENCH PRESS 3 x 10-15
DUMBBELL/INCLINE CABLE FLYES 3 x 15-20
OVERHEAD TRICEP ROPE EXTENSIONS 3 x 15-20
DUMBBELL SKULLCRUSHERS 3 x 10-15
CABLE SIDE LATERAL RAISES 4 x 15-20
REAR DELT DUMBBELL FLYES 3 x 12-15
PULL
EXERCISE: SETS x REPS
WEIGHTED PULL-UPS 3 x 5-10
LAT PULLDOWNS 3 x 12-15
MACHINE ISO-LATERAL ROW 3 x 10-15
T-BAR ROW 3 x 10-15
SINGLE-ARM CABLE CURL 3 x 12-15
INCLINE DUMBBELL CURL 3 x 10-12
MACHINE PREACHER CURL 3 x 8-12
LOWER
EXERCISE: SETS x REPS
SEATED LEG CURL 3 x 12-15
DUMBBELL ROMANIAN DEADLIFTS 3 x 10-15
LEG EXTENSION 3 x 15-20
LEG PRESS 3 x 18-25
HACK SQUAT 2 x 15-20
LEG PRESS CALF RAISE 5 x 15-25
UPPER
EXERCISE: SETS x REPS
CHEST SUPPORTED DUMBBELL ROW 3 x 10-15
CABLE ROW 3 x 10-15
CHIN-UPS 3 x 8-12
LAT PULLDOWN 2 x 10-15
INCLINE MACHINE CHEST PRESS 3 x 15-20
DIPS 3 x 10-15
STANDING DUMBBELL CURLS 3 x 12-15
DUMBBELL LATERAL RAISES 3 x 15-20
DUMBBELL UPRIGHT ROW 3 x 12-20
Layout:
Monday: Legs Monday: Legs
Tuesday: Push Tuesday: Push
Wednesday: Pull Wednesday: Pull
Thursday: Rest Thursday: Lower
Friday: Lower Friday: Upper
Saturday: Upper Saturday: Rest
Sunday: Rest Sunday: Rest
