Monday
8×4 bench
8×4 incline bench
8×4 barbell bench
8×4 incline barbell bench
8×4 pullover
8×4 sets triceps extension (with bar)
8×4 sets flys
Tuesday
8×5 squat
8×5 sets barbell squat
10×3 lunges
10×3 sets leg extension
5×5 deadlift
3 sets powerclean
Wednesday
12×4 barbell curl
8×4 bar curl
15×4 single preacher incline curl
10×3 incline curl
8×3 reverse incline curl
10×4 wrist curl (either bar or barbell)
Thursday
10×3 upright barbell bench
10×3 behind the neck bar(no back support needed)
10×4 row (4 sets for bar 4 for barbell)
10×4 lawn mower
10×4 reverse fly
15×4 barbell deltoid lifting (regular)
Friday
12×4 behind back shrugs
12×4 barbell shrugs
25×3 crunches
10×3 wrist curls
10×3 tricep extension
12×4 lat machine
15×3 behind the neck barbell tricep extension
if you have any suggestions please help. Thanks.
