*Note: I switch up reps frequently but either lift 5x5, 8-6 or 12-8*
Monday- (Chest, Tris) Flat Bench, Incline Bench (Bar or Dumbbells), Hammer Strength (Pec Iso), Dips, Flys, Pec Dec, Static weight stretches in between.
Tuesday- (Back, Bis) One-Arm Dumbell Row, Hammer Strength (Back Iso) or Lat Pulldown, Seated Row or Machine Row, Seated Cable Row, Back Extensions. Alternating Dumbell Curl or Hammer Curls, Barbell Curl or Bicep Machine.
Tues Night- 45 min Cardio, Abs Exercises
Wed- (Legs) Squats, Calf Raises, Leg Extensions, Leg Curls
Wed Night- 30 min Swimming
Thursday- 45 min Cardio, Ab Exercises
Friday- (Chest, Tris) Flat Bench, Decline Bench (Bar or Dumbbells), Hammer Strength (Pec Iso), Dips, Cables, Static weight stretches in between, Cable Tri Isos.
Saturday- (Shoulders) Overhead Press with Barbell or Seated Dumbell Press, Upright Row, Front Deltoid Raise, Shrugs, Chin Ups.
Sunday- 45 min Cardio, Ab Exercises
Monday- (Chest, Tris) Flat Bench, Incline Bench (Bar or Dumbbells), Hammer Strength (Pec Iso), Dips, Flys, Pec Dec, Static weight stretches in between.
Tuesday- (Back, Bis) One-Arm Dumbell Row, Hammer Strength (Back Iso) or Lat Pulldown, Seated Row or Machine Row, Seated Cable Row, Back Extensions. Alternating Dumbell Curl or Hammer Curls, Barbell Curl or Bicep Machine.
Tues Night- 45 min Cardio, Abs Exercises
Wed- (Legs) Squats, Calf Raises, Leg Extensions, Leg Curls
Wed Night- 30 min Swimming
Thursday- 45 min Cardio, Ab Exercises
Friday- (Chest, Tris) Flat Bench, Decline Bench (Bar or Dumbbells), Hammer Strength (Pec Iso), Dips, Cables, Static weight stretches in between, Cable Tri Isos.
Saturday- (Shoulders) Overhead Press with Barbell or Seated Dumbell Press, Upright Row, Front Deltoid Raise, Shrugs, Chin Ups.
Sunday- 45 min Cardio, Ab Exercises