THE WORKOUT

The Workout

Day 1
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench	4	10	Chest
Dumbbell Bench Press On Bench Both Arms	4	8	Chest
Laying On Incline Bench Dumbbell Flys Both Arms	3	10	Chest
Standing Mid Cable Flys Both Arms	3	15	Chest
Standing Dumbbell Shoulder Press Both Arms	4	10	Shoulders
Standing Barbell Upright Row	4	8	Shoulders
Standing Dumbbell Side Raise Both Arms	3	12	Shoulders
Standing Dumbbell Rear Delt Raise Both Arms	3	15	Shoulders
Laying On Bench Bar Triceps Extension Both Arms	4	10	Arms
Dips	4	8	Chest
Standing Cable Triceps Extension Both Arms	3	12	Arms
Day 2
Exercise	Sets	Reps	Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms	4	10	Back
Seated On Bench Bar Lat Pulldowns	4	8	Back
Seated Cable Row	3	12	Back
Standing Overhead Cable Pulldowns Both Arms	3	12	Back
Standing Bicep Curl Barbell Both Arms	4	8	Arms
Seated On Bench Bicep Curl Dumbbell Alternating Arms	4	8	Arms
One Arm Dumbbell Preacher Curl	3	10	Arms
Day 3
Exercise	Sets	Reps	Muscle Group
Barbell Squat	4	8	Legs
Machine Leg Press Both Legs	4	8	Legs
Hack Squat	3	10	Legs
Seated Machine Leg Extension Both Legs	3	12	Legs
Barbell Straight Legged Deadlift	4	8	Legs
Prone Machine Leg Curl Both Legs	4	8	Legs
Seated Leg Curl	3	10	Legs
Day 4
Exercise	Sets	Reps	Muscle Group
Standing Barbell Shrugs	4	10	Shoulders
Standing Dumbbell Shrugs	4	12	Shoulders
Standing Barbell Shrugs With Band	3	15	Shoulders
Standing DB Reverse Curls	4	10	Arms
Barbell Wrist Curl	4	12	Arms
Standing Calf Raise	4	10	Legs
Seated Calf Raise	4	12	Legs
Day 5
Exercise	Sets	Reps	Muscle Group
REST	0	0	TIPS

Day 1
Exercise	Sets	Reps	Muscle Group
REPEAT WORKOUT FROM WEEK 1 FOR WEEK 2	0	0	TIPS

Day 1
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench	4	12	Chest
Dumbbell Bench Press On Bench Both Arms	4	10	Chest
Laying On Incline Bench Dumbbell Flys Both Arms	3	12	Chest
Standing Mid Cable Flys Both Arms	3	20	Chest
Standing Dumbbell Shoulder Press Both Arms	4	12	Shoulders
Standing Barbell Upright Row	4	10	Shoulders
Standing Dumbbell Side Raise Both Arms	3	15	Shoulders
Standing Dumbbell Rear Delt Raise Both Arms	3	20	Shoulders
Laying On Bench Bar Triceps Extension Both Arms	4	12	Arms
Dips	4	10	Chest
Standing Cable Triceps Extension Both Arms	3	15	Arms
Day 2
Exercise	Sets	Reps	Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms	4	12	Back
Seated On Bench Bar Lat Pulldowns	4	10	Back
Seated Cable Row	3	15	Back
Standing Overhead Cable Pulldowns Both Arms	3	20	Back
Standing Bicep Curl Barbell Both Arms	4	12	Arms
Seated On Bench Bicep Curl Dumbbell Alternating Arms	4	10	Arms
One Arm Dumbbell Preacher Curl	3	15	Arms
Day 3
Exercise	Sets	Reps	Muscle Group
Barbell Squat	4	12	Legs
Machine Leg Press Both Legs	4	10	Legs
Hack Squat	3	15	Legs
Seated Machine Leg Extension Both Legs	3	20	Legs
Barbell Straight Legged Deadlift	4	12	Legs
Prone Machine Leg Curl Both Legs	4	10	Legs
Seated Leg Curl	3	15	Legs
Day 4
Exercise	Sets	Reps	Muscle Group
Standing Barbell Shrugs	4	15	Shoulders
Standing Dumbbell Shrugs	4	15	Shoulders
Standing Barbell Shrugs With Band	3	20	Shoulders
Standing DB Reverse Curls	4	15	Arms
Barbell Wrist Curl	4	15	Arms
Standing Calf Raise	4	15	Legs
Seated Calf Raise	4	15	Legs
Barbell Standing Calf Raise with Bands	3	20	Legs