Day 1 – Shoulders & Tri’s & Abs
Shoulders
Smith machine presses
1×15 warmup set
1×12 warmup set
1×8-10
Seated laterals
1×12 warmup set
1×8-10
One-arm cable laterals
1×20 warmup set
1×8-10
Dumbbell Shrugs
1×12 warmup set
1×10-12
Triceps
Triceps pushdown
1×15 warmup set
1×12 warmup set
1×8-10
Lying EZ-curl barbell extensions
1×12 warmup set
1×8-10
Abs
Day 2 – Back and Rear Delts
Back
Hammer Strength pulldowns
1×15 warmup set
1×12 warmup set
1×8-10
Barbell rows
1×12 warmup set
1×8-10
Hammer Strength one-arm rows
1×8-10
Cable rows (overhand grip)
1×8-10
Rear Delts
Hammer Strength rear-delt machine
1×8-10
Bent-over dumbell raises
1×8-10
Hyperextensions
1×10-12
Deadlifts
1×8 warmup
1×8
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Chest
Incline barbell press
1×12 warmup set
1×8 warmup set
1×8
Hammer Strength seated bench presses
1×10 warmup set
1×6-8
Incline dumbbell flyes
1×10 warmup set
1×8
Cable crossovers
1×10-12
Biceps
Incline dumbbell curls
1×10 warmup set
1×6-8
EZ-curl barbell curls
1×10 warmup set
1×6-8
Nautilus curls
1×10 warmup set
1×6-8
Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Legs
Leg extensions
1×15 warmup set
1×12 warmup set
1×10-12
Leg presses
1×12 warmup set
1×12 warmup set
1×10-12
Hack squats
1×12 warmup set
1×10-12
Hamstrings
Lying leg curls
1×10-12 warmup set
1×10-12
Stiff-legged deadlifts
1×8-10
Single-leg curls
1×8-10
Calves
Standing calf raises
1×10-12 warmup set
1×10-12
Seated calf raises
1×8-10
Day 7 – Off
