Day 1 [Monday] : Chest & Biceps
Day 2 [Tuesday] : Quads & Hamstrings
Quads1 Squat PWR 4 set, 3-5 reps 55 / side
  2 Leg Press MSC 2-3 sets, 6-12 reps 70 / side
  3 Front Squat MSC 2-3 sets, 6-12 reps 55 / side
  4 Leg Press BRN 2 set, 40 reps 70 / side
           
Hams 5 Romanian Deadlift PWR 2-4 sets, 3-5 reps 45 / side
  6 Romanian Deadlift or Leg Curl MSC 2-3 sets, 6-12 reps 75
  7 Leg Curl BRN 1 set, 40 reps 70
           
ABS 8 Core: Ab Ripper 100 ABS 10 set, 10 reps Bodyweight
    Plank ABS 1 set 30 sec.  
    Crunch ABS 1 set, 10 reps  
    Right Side Crunch ABS 1 set, 10 reps  
    Left Side Crunch ABS 1 set, 10 reps  
    Elbo to Knee Crunch ABS 1 set, 10 reps  
    Superman Crunch ABS 1 set, 10 reps  
    Leg Lifts ABS 1 set, 10 reps  
    In and Outs ABS 1 set, 10 reps  
    Ab Hip Rock ABS 1 set, 10 reps  
    Bicycles ABS 1 set, 10 reps  
    Full Body Crunch ABS 1 set, 10 reps  
    Plank ABS 1 set 30 sec.  
    Stretch ABS    
Day 3 [Wednesday] : Rest
Day 4 [Thursday] : Shoulders & Triceps
Day 5 [Friday] : Back, Calves & Abs
Plan [Notes] : Instructions
Plan Home
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Squat - PWR
Front Squat - MSC
Ab Ripper 100+ - ABS
Leg Press - MSC & BRN
Leg Curl - MSC & BRN
Romanian Deadlift - PWR
Plank - ABS
Plan Home
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