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Monday Chest Weight Training–
- 2 x warm up set on flat bench
- 2 x triple drop sets flat bench
- 2 sets of 10 incline bench
- 2 sets to failure incline flys
- 3 sets of 10 decline bench
- 3 sets of 20 (10 standing press, 10 standing fly) cable cross overs
- 2 sets to failure deep dips
Tuesday Weight Training for your Back
- 2 x warm up sets upright rowing
- 2 x triple drop sets upright rowing
- 3 sets to failure single arm dumbbell row
- 2 triple drop sets seated rowing
- 1 triple drop wide grip lat pull down
- 1 triple drop medium grip lat pull down
- 1 triple drop short grip lat pull down
- 3 set 10 hyper extensions
Wednesday Weight Training for Legs –
- 2 x warm up sets smith machine squats
- 2 x sets of 10 smith machine squats
- 3 sets 10 leg press
- 3 sets 10 hack squat
- 3 sets 10 leg extensions
- 3 sets 10 hamstring curl
- 3 sets to failure seated calf
- 3 sets to failure standing calf's free standing calf to cramp.
Thursday Weight Training Exercises for Shoulders –
- 2 warm upsets seated machine press
- 2 triple drop sets seated machine press
- 2 sets to failure hammer grip press
- 3 sets 10 seated dumbbell press
- 3 sets 10 single arm side lateral raises
- 2 sets 10 single alternate arm front raises
- 2 sets 10 cable raises
- 2 sets 10 bars front shrugs
- 3 sets 10 rear delts
- 3 sets smith machine shrugs
- 3 sets to failure dips
Friday Weight Training Exercises for Arms –
- 2 warm up sets preacher bench curls
- 2 triple drop set preach bench curls
- 2 preacher 21’s 2 triple drop sets standing dumbbell curls
- 2 triple drop set hammer curls
- 2 sets 50 wrist curls
- 2 warm up sets triceps push down
- 2 triple drop sets each followed with 1 set light reverse grip then 1 set to failure pullovers. All in one movement.
- 2 sets of 10 reverse grip double hand kickbacks.
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