pull weight to chest
| Day 1 | Sunday | Chest and Triceps |
| Day 2 | Monday | Back and Traps |
| Day 3 | Tuesday | OFF |
| Day 4 | Wednesday | Quads and Calves |
| Day 5 | Thursday | Shoulders and Biceps |
| Day 6 | Friday | Deadlift and Hamstrings |
| Day 7 | Saturday | OFF |
| DAY - MUSCLE GROUP | EXERCISE | TYPE | SETS | REPS | PIC | NOTES |
| Back and Traps | ||||||
| Back | Barbell Rows | Power | 2 or 4 | 3 to 5 | | Bend over 90 degrees, pull weight to chest |
| Dumbbell Rows | Muscle | 2 or 3 | 6 to 12 | | kneel on bench, sqeeze back | |
| Lat Pull Down | Muscle | 2 or 3 | 6 to 12 | | Machine | |
| Seated Cable Row | Burn | 1 | 40 | | Machine | |
| Traps | Power Barbell Shrugs | Power | 2 | 3 to 5 | | Barbell, Hold at knees, shrug slowly |
| Dumbbell Shrugs | Muscle | 2 | 6 to 12 | | Same thing as barbell shrugs, with barbells to side | |
| Power Barbell Shrugs | Burn | 1 | 40 | | Barbell, Hold at knees, shrug slowly | |
| Cardio | 550 Calories Worth | |||||
| Abs | *enter routine specifics later* | |||||