My Prog.

[Andrew]

CHEST & TRICEPS DAY

(exercise - sets - reps-per-set)

Incline Dumbell Press - 4 - 10/8/8/8
Flat Dumbell Press - 2 - 10/10
Incline Dumbell Flyes - 3 - 8/8/8
Cable Crossover - 2 - 10/10
Chest Press Machine - 4 - 8/8/8/8 LIGHT SETS
Dips (weighted) - 4 - 8/8/8/8 + Bench Dips - 2 - 10/10
Triceps Pushdown - 4 - 8/10/8/10 (alternate light set)
Abs
Cardio - 10 mins


Shoulders Day

Dumbell Shoulder Press - 3 - 8/8/8
Dumbell Lateral Raise - 3 - 8/8/8
Dumbell Front Raise - 3 - 10/10/10
Dumbell Shrugs - 3 - 8/8/8
Shoulder Press Machine - 4 - 10/10/10/10 LIGHT SETS
Barbell Upright Row - 2 - 10/10
Abs
Cardio - 10 mins


Back & Biceps Day

Barbell Deadlift - 4 - 8/8/8/8
Lateral Pulldown (to chest) - 3 - 8/8/8
Bent-Over Barbell Row - 3 - 10/10/10
Dumbell Single Arm Row (bench) - 2 sets per-arm - 10/10
EZ Biceps Curl - 1 - 21's
EZ Biceps Curl - 3 - 10/10/10
Dumbell Preacher Curl - 2 sets per-arm - 8/8
Abs
Cardio - 10 mins


Legs Day

Barbell Squat - 5 - 10/8/8/8/6
Leg Extension - 3 - 8/8/8
Lying Leg Curl - 3 - 10/10/10
Abductor/Adductor Machine - 2 sets of each - 10/10
Seated Toe Press - 3 - 10/10/10
Hanging Leg Raise
Cardio - 10 mins