Day 1: Quads
Leg Extensions: 4 sets of 20-30 reps
Squats: 4 sets of 8-10 reps
Hack Squats: 4 sets of 8-10 reps
Leg Extensions: 3 sets of 10 reps
Day 2: Chest & Calves
Barbell Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 4 sets of 8-10 reps
Dumbbell Flyes: 4 sets of 8-10 reps
Standing Calf Raises: 4 sets of 8-10 reps
Seated Calf Raises: 4 sets of 10-15 reps
Day 3: Back
Lat Pull-downs: 4 sets of 8-10 reps
T-Bar Rows: 4 sets of 8-10 reps
Barbell Dead-lifts: 4 sets of 8-10 reps
Seated Cable Rows: 3 sets of 8-10 reps
Day 4: Shoulders & Hams
Dumbbell Press: 4 sets of 8-10 reps
Incline Lying Side Laterals: 3 sets of 8-10 reps
Rear Delt Raises: 4 sets of 8-10 reps
Seated Leg Curls: 5 sets of 10 reps
Super-set: Lying Leg Curls: 4 sets of 10 reps
Stiff-Legged Dead lift: 4 sets of 10 reps
Day 5: Biceps & Triceps
EZ-Bar Curls: 4 sets of 8-10 reps
Hammer Curls: 4 sets of 8-10 reps
Preacher Curls: 4 sets of 8-10 reps
Tri-Set: Triceps Push-downs: 3 sets of 8-10 reps
Dips: 3 sets of 8-10 reps
Rope Push-downs: 3 sets of 8-10 reps
Day 6: Ab & Cardio Routine:
Crunches: 3 sets of 50 reps
Knee-ups: 3 sets of 40 reps
Cable Crunches: 3 sets of 30 reps
Day 7: Off (Rest)
Before After
