Workout Plans

Push

Barbell Bench Press 4X4-6 (2-3 min rest)

DB Incline Bench Press 4X7-10

High to Low Cable Flys 4X10-12

DB Side Raises (slow/controlled) 4X10-12

DB Front Raises 4X10-12

Lying EZ Bar/Barbell Skullcrushers 4X7-10

V-Bar Pushdowns 3X8-10

Single Arm Cable Extensions 2-8-10

Pull

Barbell Rows 4X6-8 (2-3 min rest)

Wide Grip Lat Pulldowns 4X8-10

Cable Lat Pulldowns 4X10-12

Standing Reverse Cable Flys 4X10-12

EZ Bar Curls 3X7-10

Seated Incline Curls 3X10-12

Alternating Hammer Curls 2X7-10

Legs

Barbell Squat 4X5-7 (2-3 min rest)

Hack Squat 3X10-12 (slow/controlled)

DB RDLs 3X10-12

Quad Extensions 4X12-15

Hamstring Curls 3X12-15

Standing Calf Raises 4X10-12

Chest/Back

DB Flat Bench Press 4X8-10

Neutral Grip Pulldowns 4X8-10

Incline Machine Chest Press 4X7-10

Hammer Strength Machine Row 4X7-10

High to Low Cable Flys 4X12-15

Rope Lat Pullover 4X12-15

Shoulders/Arms

Seated DB Shoulder Press 4X6-8

Heavy Partial DB Side Raises 4X10-12

Rope Facepulls 4X10-12

Alternating DB Curls 4X7-10

Cable Straight Bar Pushdowns 4X7-10

Preacher Curls 4X8-10

Cable Overhead Rope Extensions 4X8-10

Legs

Leg Press 4X7-12 (heavy as possible)

Bulgarian Split Squats 4X6-10

Goblet Squats 3X10-12

Standing/Seated Calf Raises 4X10-12

Hamstring Curls 4X12-15

Quad Extensions 4X12-15

Hip Abduction Machine 3X12-15