Beginner: 3 sets of 6 reps
Moderate: 4 sets of 6 reps
Advanced: 4 sets of 8 reps
Chest/Triceps Day

1. Dips
2. Overhead Triceps extensions (standing)
3. Overhead Tricep extension (laying on bench)
4. Skull Crushers
5. Close grip push ups
6. Bench press
7. Dumbbell flyes
8. Bent-arm dumbbell pullover
9. Inclined dumbbell press
10. Regular pushups

Back/Biceps Day

1. Hammer Curls
2. Close Grip Barbell Curl (standing)
3. Concentration curls
4. Inner Bicep curls
5. Bent over rows
6. Overhand grip pulldowns
7. Close grip pulldowns
8. Back/Bicep machine
9. Seated row machine

Shoulders

1. Deltoid raises
2. Dumbbell press
3. Incline Shoulder Raise
4. Barbell Shoulder Press
5. Seated Lat Raises

have questions? email me

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