DAY 1 Exercise 1 Bench Press 2 Inc. DB Bench Press 3 Dec. Bench Press 4 Dips 5 Cl Grip Bench Press 6 Cable Crunches 7 Back Extensions
WEEK OF SEPTEMBER 3, 2018 Sets 4 3 3 4 4 3 3
Reps 12 12 12 10 12 20 20
Rest Interval 60 60 60 60 60 60 60
Day 2 Exercise 1 BB Shoulder Press 2 Alt DB Shoulder Press 3 Smith Machine 1Arm Upright Row 4 Squats 5 Deadlift 6 Walking Lunges 7 Standing Calf Raises
Sets 4 3 3 4 3 3 4
Reps 12 12ea 12ea 12 12 12ea 20
RI 60 60 60 60 60 60 60
Day 3 Exercise 1 BB Bent Over Row 2 DB Bent Over Row 3 Seated Cable Row 4 BB Shrugs 5 BB Curls 6 EZ Bar Preacher Curl 7 Rev Grip BB Curls
Sets 4 3 3 4 3 3 3
Reps 12 12 12 18 12 12 12
RI 60 60 60 60 60 60 60
Day 4 Exercise 1 Inc DB Flyes 2 DB Flat Flyes 3 Cable Flyes 4 Triceps Pressdowns 5 Overhead DB Tri Extensions 6 DB Skullcrushers 7 Crunches 8 Cable Torso Twist
Sets 3 3 3 3 3 3 3 3
Reps 15 15 15 15 15 15 25 20ea
RI 60 60 60 60 60 60 60 60
Day 5 Exercise 1 Lateral Raise Machine 2 BB Front Raises 3 DB Bent Over Lateral Raises 4 Leg Extensions 5 Leg Curls 6 Seated Calf Raises
Sets 3 3 3 4 4 4
Reps 15 15 15 15 15 15
RI 60 60 60 60 60 60
Day 6 Exercise 1 Lat Pulldowns 2 Rev Grip Pulldowns 3 Straight-Arm Pulldowns 4 Shrug Machine 5 Inc DB Curls 6 High Cable Curls 7 Rope Cable Curls
Sets 3 3 3 4 3 3 3
Reps 15 15 15 15 15 15 15
RI 60 60 60 60 60 60 60