Flat back is a must.
to your body while your knees are bent, back is flat and chest is up.
Try and avoid the tendency to look up in the bent-over position.
| 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 |
| Deadlift and Hamstrings | ||||||
| Cardio | 550 Calories Worth | |||||
| Deadlift | Deadlift | Power | 2 or 4 | 3 to 5 | | Weight on floor, Grab Barbell and stand up. Flat back is a must. |
| Romanian Deadlift | Muscle | 3 or 4 | 6 to 12 | | Do not let weight touch the floor. Make sure to keep the barvery close to your body while your knees are bent, back is flat and chest is up. Try and avoid the tendency to look up in the bent-over position. | |
| Hamstrings | Leg Curl | Muscle | 3 or 4 | 6 to 12 | | Machine |
| Leg Curl | Burn | 1 | 40 | | Machine | |
| Abs | *enter routine specifics later* | |||||