Monday – Chest + Triceps
3×10 Flat Bench Press
3×10 Incline Bench Press
3×10 Decline Bench Press
3×10 Pulley Machines (Bench, Incline, Decline, Flys)
3×10 Tricep Pulldown (3 variations)
12-10-8 Kickbacks
Tuesday – Legs
4×6 Back Squat
3×10 Leg Extension
3×10 Calf Extension
3×10 Seated Leg Raise
4×6 Deadlift
Wednesday – Chest + Triceps
3×10 Flat Bench Press
3×10 Incline Bench Press
3×10 Decline Bench Press
3×10 Pulley Machines (Bench, Incline, Decline, Flys)
3×10 Tricep Pulldown (3 variations)
12-10-8 Kickbacks
Thursday – Back + Biceps
3×10 Smith Machine Rows
3×10 Barbell Rows
3×10 Pulley Machine (4 variations)
3×10 Lateral Pulldowns
3×10 Lateral Rows
3×10 Weighted Hyperextensions
Pull-ups to failure
3x Sevens
3×4 Static Curls
3×5 In-n-Outs
Friday – Shoulders + Traps
3×10 Seated Shoulder Press
3×10 Pulley Machine (shoulder variations)
3×10 Side lateral pulls
3×10 Military Press
3×10 Shrugs
Trap Burnout 45 35 25
Saturday – Sunday
Rest Days
