TRAINING PROGRAM

DAY 1: Legs and Calves Sets Reps Seated calf raises 10 20-10 Standing weightless calf raises 4 25 Standing single-leg curls 4 20-25 Leg presses 5 20 Leg extensions 4 15 Squats 4 10 Hack squats 3 15 superset with Single-leg extensions 3 10 DAY 2: Chest Incline machine presses 5 20 Incline barbell presses 5 20 Machine flyes 3 15 Cable flyes 3 15 Bench presses 3 10 DAY 3: Arms Preacher curls 5 12 Standing barbell curls 3 10-12 Seated dumbbell curls 3 10-12 Standing cable curls 3-4 12 Rope pressdowns 3 20 superset with Single-arm cable pressdowns 3 10 Lying triceps extensions 6 To failure Overhead cambered-bar extensions 3 20 Seated barbell extensions 3 20 Dips 4 To failure DAY 4: Shoulders Rear delt machine flyes 5 20 Machine overhead presses 5 20 Machine side lateral raises 5 20 Seated military presses 3 10 Dumbbell lateral raises 3 12 Standing barbell presses 3 10 DAY 5: Back Lat pulldowns 5 20 Bent barbell rows 5 12-20 One-arm dumbbell rows 5 12-20 Deadlifts 4 8-15 High rows 4 20 Pullups 4 To failure Shrugs 5 20 NOTE: 60 crunches for abs at the end of each workout.