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WEDNESDAY: OFF (RELAX & RECOVER)
THURSDAY: HAMSTRINGS and CALVES
Hamstrings:
1) Lying Leg Curls: 4 sets 12-15 reps
2) Stiff Leg Dead-Lift: 4 sets 12-15 reps
3) Standing Single Leg Curl: 3 sets each leg 10-12 reps
Calves:
1) Calf Press: 3 sets Heavy 10-12 reps
2) Standing Calf: 3 sets Heavy 10-12 reps
FRIDAY: SHOULDERS and TRAPS and ABS
Shoulders:
1) Smith Military Press: 4 sets pyramiding up 10-12 reps
2) Side Laterals: 4 sets moderate weight 12-15 reps
3) Rear Laterals: 3 sets Heavy 8-10 reps
Traps:
1) Barbell Shrugs: 4 sets Heavy 10-12 reps
2) Reverse Dumbell Shrugs: 4 sets moderate weight 12-15 reps
Abs:
1) Incline Crunches: 3 sets 25 reps
2) Leg Raises: 3 sets 25 reps
SATURDAY: OFF (RELAX & RECOVER)
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Bodybuilding.com Interview
SUNDAY: QUADS and CALVES
Quads:
1) Warm Up: 3 sets extensions 15-20 reps
2) Squats: 4 sets pyramiding up in weight 10-15 rep range
3) Leg Press: 4 sets HEAVY 10-12 reps
4) Lunges: 3 sets each leg 12-15 slow and controlled
5) Extensions: 3 Sets Heavy 12-15 reps "toes in"
Calves: Circuit
* 3 trips round (no rest between) 15-20 reps each station
1) Standing Calf Raise:
2) Seated Calf Raise
3) Calf Press
MONDAY: CHEST and TRICEPS
Chest:
1) Smith Machine Incline: 4 sets pyramiding up in weight 8- 12 reps per set
2) Incline Flies: 3 sets heavy (70-100lbs) 12-15 reps
3) Flat Dumbells: 3 sets heavy 10-12 reps
Triceps:
1) Tricep Press-Downs: 4 sets heavy 10-15 reps
2) Reverse Dips: 3 sets rep to failure
3) Single arm Extension: 3 sets 8-12 reps
TUESDAY: BACK and BICEPS
Back:
1) Chins: 4 sets, 2 wide & 2 narrow to failure
2) Bent Over Rows: Heavy 3-4 sets pyramiding up 10-12 reps
3) Front Pull Downs: 3 sets Heavy 8-10 reps
4) Rope Pull-Overs: 4 sets 12-15 reps
5) 3/4 Deads: 3 sets with moderate weight for 8-12 reps
Biceps:
1) Hammer Curls: 4 sets Heavy 8-12 reps
2) Seated Recline Curls: 3 sets light 10-15 reps
3) Seated Scott Curls: 3 sets of 8-12 reps moderate weight
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