Day 8 – Back
- Bent Over Barbell Rows (50) 12, 12, 10
- Lat Pulldown Machine (70) 10 (85) 8, 8, 8
- Machine Single Arm Rows (85) 10 (100) 8, 8 (110) 8
- Straight Arm Cable Pull Down (40) 10, 8 (30) 8
- Seated Cable Rows (40) 10, 10, 8
- Light Cardio (15 Minutes)
Day 9 – Active Rest
- N/A
Day 10 – Biceps, Triceps
- Close Grip EZ Bar Cable Curl (42) 8, 8 (35) 9, 8
- Overhead Cable Triceps Extension (30) 10 (37) 10, 10, 8
- Alternating Cable Curls (20) 10, 8 (17) 8, 8
- Cable Rope Triceps Pull Down (42) 8 (40) 10, 8, 8
- Wide Grip Barbell Curl (50) 10, 10, 8, 8
- Triceps Dip Machine (90) 12 (100) 10, 10, 10
- Light Cardio (15 Minutes)
Day 11 – Legs
- Smith Machine Squats Normal Stance (60) 15 (50) 14, 14, 14
- Smith Machine Squats Wide Stance (60) 15 (50) 14, 14, 14
- Leg Extension (80) 15, 14, 14
- Leg Curl (90) 12, 12, 12, 12
- Hip thrusts (30) 12, 12, 12, 12
- Calf Machine (90) 15, 15, 15, 15
- Lateral Glutes (90) 12 (100) 10, 10, 10
- Light Cardio (15 Minutes)
Day 12 – Active Rest
- Light Cardio (30 Minutes)
Day 13 – Chest, Triceps
- Incline Dumbbell Press (30) 14, 14, 14 (25) 14
- Dumbbell Bench Press (25) 14, 14, 14, 14
- Incline Dumbbell Chest Fly (15) 14, 14, 14, 14
- Incline EZ Bar Skull Crushers (30) 14, 14, 14, 14
- Triceps Dip Machine (70) 15 (80) 14, 14
- Cable V- Bar Push Down (35) 15, 14, 14, 14
- Light Cardio (15 Minutes)
Day 14 – Biceps, Calves
- Seated Alternating Bicep Curls (25) 20, 20, 20
- EZ Bar Curls (40) 15, 14, 14
- Calf Extension Machine (95) 15 (100) 15, 15
- Calf Extension Machine Single Leg (40) 15 (45) 15, 15
- Single Arm Preacher Curls (20) 14, 12, 12
- Light Cardio (15 Minutes)
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