2/7/05

MONDAY Quads/hamstrings

Squats (4 sets)
Stiff leg deadlift (3 sets)
Leg press (3sets)
Leg extensions (2 sets)
Leg curls (3 sets)

TUESDAY Chest/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Close grip bench press (3 sets)
Skull crushes (3 sets)


WEDNESDAY

Abs
Cardio – 20 minutes HIIT


THURSDAY Back/biceps

Deadlift (4 sets)
Cambered Bar Lying Row (3 sets)
Barbell rows (3 sets)
Dumbell rows (2 sets)
Barbell curls (3 sets)
Incline dumbell curls (3 sets)


FRIDAY Shoulders/calves

Shrugs (3 sets) Barbell or dumbell
Front raise (3 sets)
Side laterals (3 sets)
Rear laterals (3 sets) (with cable)
Standing calf raises (3 sets)
Seated calf raises (3 sets)

SATURDAY

Abs
Cardio – 20 minutes HIIT