Tryn2
New member
If day one is on Monday should I rest Saturday & Sunday or rest Saturday and hit it again with day one as Sunday ???
Day 1 Chest
Flat bench 4x8
Incline DB 3x8
Flyes 3x10
Day 2 Back
Deads 3x8
Chins 4x8
Rev grip pulldowns 3x8
DB Pullovers 2x8
Smith shrugs 2x20
Day 3 Legs
Squats 4x8
Extensions 3x8
Leg curls 3x8
Calves 3x12-15
Day 4 Shoulders
Behind neck press 4x8
Up Rows 3x8
Side laterals 3x8
Day 5 Arms
CG Bench 4x8
Pressdowns 3x10
Straight bar curls 3x8
Cable Curls (drop set)
Day 1 Chest
Flat bench 4x8
Incline DB 3x8
Flyes 3x10
Day 2 Back
Deads 3x8
Chins 4x8
Rev grip pulldowns 3x8
DB Pullovers 2x8
Smith shrugs 2x20
Day 3 Legs
Squats 4x8
Extensions 3x8
Leg curls 3x8
Calves 3x12-15
Day 4 Shoulders
Behind neck press 4x8
Up Rows 3x8
Side laterals 3x8
Day 5 Arms
CG Bench 4x8
Pressdowns 3x10
Straight bar curls 3x8
Cable Curls (drop set)