* I use the EZ bar.
| Day 1 [Monday]: Chest & Biceps | |||||
|---|---|---|---|---|---|
| Chest | 1 | Bench Press | PWR | 4 set, 3-5 reps | 50 / side |
| 2 | Incline Bench Press | MSC | 2-3 sets, 6-12 reps | 30 / side | |
| 3 | Dumbbell Bench Press | MSC | 2-3 sets, 6-12 reps | 25's | |
| 4 | Dumbbell Flys | BRN | 2 set, 40 reps | 30's | |
| Biceps | 5 | Pinwheel Curls | PWR | 2 set, 3-5 reps | 35's |
| 6 | Standing Barbell Curl | MSC | 2-3 sets, 6-12 reps | 60 EZ | |
| 7 | Cable Preacher Curl | BRN | 1-2 sets, 40 reps | 40 EZ / Cable | |
| Day 2 [Tuesday] : Quads & Hamstrings | |||||
| Day 3 [Wednesday] : Rest | |||||
| Day 4 [Thursday] : Shoulders & Triceps | |||||
| Day 5 [Friday] : Back, Calves & Abs | |||||
| Plan [Notes] : Instructions | |||||
| Plan Home | |||||
| Back to Fitness home | |||||
| Bench Press - PWR |
Incline Bench Press - MSC |
Pinwheel Curls - PWR |
|
| Dumbbell Flys - BRN |
Standing Barbell Curl - MSC * I use the EZ bar. |
||
| Dumbbell Bench Press - MSC |
Cable Preacher Curl - BRN |
|
|
| Plan Home | |||
| Back to Fitness home | |||