DO 3 WARM UP SETS EVERY FIRST EXERCISE OF THE ROUTINE AND 1-2 WARM UP SET WITH THE OTHER EXERCISES. 45-60s REST BETWEEN SETS.
MONDAY (Push)
DB incline chest 2x6-10
Chest press machine 3x8-10
High to low cable fly 2x8-10
Dips 2xfailure
Shoulder press 2xfailure
Lateral raise 2x8-10
Tricep cable extension 2xfailure
TUESDAY (Pull + cardio - lat focused)
Warm up - Pull ups
Single arm row 2x10-15
Neutral grip 2x10-15
Wide grip cable row 2xfailure
Cable pullovers 2xfailure
Preacher curl 2xfailure
Hammer curl 2xfailure
WEDNESDAY (Legs + abs)
calf raises 2xfailure
Smith squats 3x6-8
Hamstring curl 3x6-8
RDL 3x8-10
Leg extension 3x6-8
Cable crunches 3x10-15
THURSDAY (Chest + back + cardio - thickness)
Incline DB press 2xfailure
Lat pulldown 2xfailure
Chest supported row 2xfailure
Machine chest press 2xfailure
Smith machine row 2xfailure
Pullover 2xfailure
FRIDAY (Shoulder + arms + abs)
Shoulder press 2xfailure
Seated lateral raises 3xfailure
Straight bar cable curl 2xfailure
Tricep extension straight bar 2x8-10
Rope hammer curl 3xfailure
Preacher curl 2xfailure
SATURDAY
SUNDAY
