workouts

DAY 1: Chest/Shoulder/Triceps
DAY 2: Back/Biceps
DAY 3: Rest
DAY 4: Legs
DAY 5: Chest/Back
DAY 6: Rest
DAY 7: Shoulder/Triceps/Biceps
DAY 8: Legs
DAY 9: Rest

CHEST: [14 SETS]
Flat Dumbbell Press
2 sets x 10-12 reps (warmup)
4 sets x 6-8 reps
Incline Barbell Press (5 second negative reps)
3 sets x 8-10 reps + 1 dropset x 12 reps
Incline Cable Fly / Bosu Ball Pushups (superset)
3 sets x 10-12 reps / 3 sets x 12-15 reps
SHOULDER: [12 SETS]
Machine Shoulder Press (alternating arms)
4 sets x 8-10 reps
Plate Shoulder Raise / Plate Halos (superset)
2 sets x 10-12 reps / 2 sets x 10-12 reps
Cable Lateral Shoulder Raise (5 second negative rep)
3 sets x 8 reps + 1 dropset x 12-15 reps (each arm)
TRAPS: [4 SETS]
Dumbbell Shrugs
4 sets x 12 reps
TRICEPS: [9 SETS]
Tricep Dip Machine (5 second negative reps)
3 sets x 8-10 reps
Dumbbell Skull Crusher
3 sets x 6-8 reps
Cable tricep extension (reverse grip)
3 sets x 10-12 reps (each arm)

BACK: [17 SETS]
Pull Ups / Hammer Pull Ups (superset)
3 sets x 10 reps / 3 sets x 10 reps
Cable Row
3 sets x 4-8 reps
Bent Over Barbell Rows
3 sets x 8-12 reps + 1 drop set x 20-25 reps
Back Extension (lower back)
4 sets x 15 reps
BICEPS: [8 SETS]
Chin Ups / Hammer Chin Ups (superset)
2 sets x 6-10 reps / 2 sets x 6-10 reps
EZ Bar Curl
2 sets x 6-10 reps
Hammer Dumbbell Curl w/ Static Hold (alternating arms)
2 sets x 4-4-4-4 reps (*do 4 reps on one arm while the other arm is in static hold then switch arms for 16 total reps - 8 on each arm)
FOREARMS: [4 SETS]
Dumbbell Wrist Twist (forearms)
4 sets x 1 minute

LEGS
*For muscle hypertrophy: 12-20 sets for each major muscle group; 30-90 seconds of rest in between; 67%-85% of 1RM.
QUADS: (16 sets)
Barbell Squats
1 set x 12 reps (warm up)
4 sets x 9-12 reps
Lying Leg Press
4 sets x 6 -8 reps + 1 dropset x 9-12 reps
Dumbbell Lunges + Jump Squats [Alt Sets]
3 sets x 9-12 reps + 3 sets x 12 reps
HAMSTRINGS: (12 sets)
Romanian Deadlift (barbell) + Romanian Deadlift (dumbbells) [Alt Sets]
4 sets x 6-8 reps + 4 sets x 9-12 reps
Lying Leg Curl
4 sets x 9-12 reps + 1 dropset x 9-12 reps
GLUTES: (8 sets)
Barbell Hip Thrust
4 sets x 9-12 reps
Glute Kickback Machine
4 sets x 6-8 reps

CHEST/SHOULDER/TRICEPS WORKOUT
CHEST: [12 SETS]
Incline Dumbbell Press
2 sets x 10 reps (warm up)
3 sets x 6-8 reps
Flat Barbell Press
5 sets x 8-12 reps
Decline Chest Press Machine
3 sets x 10-12 reps + 1 drop set x 12-15 reps (alternating arms)
SHOULDER: [10 SETS]
Barbell Clean & Press
3 sets x 6-8 reps + 1 drop set x 12 reps
Barbell Shoulder Press
4 sets x 8-10 reps
Cable Lateral Shoulder Raises
2 sets x 10 reps (alternating arms)
TRAPS: [4 SETS]
Barbell Shrugs
4 sets x 15 reps
TRICEPS: [10 SETS]
Close Grip Bench Press (Smith Machine)
3 sets x 8-10 reps + 1 drop set x 12 reps
Weighted Diamond Push Ups
3 sets x 12-15 reps
Dumbbell Tricep Extension (each arm)
3 sets x 10 reps

AB WORKOUT
ABDOMINALS: [12 SETS]
Repeat the cycle 2 times:
Planks
60 seconds
Medicine Ball Mountain Climbers
60 seconds
Hanging Leg Raises
30 reps
V-Up Crunch
30 reps
Reverse Crunch
30 reps
Bicycles
30 reps (each side)
*For more challenge add some weights into the exercises



Chest:
Seated chest flies (4x6-8)
Bench press (3x6-8)
Incline bench (3x4-6)
Iso-lateral seated incline press (4x6-8)

Biceps:
Hammer curls (4x6-8)
Cable bicep pulls (4x6-8)
Standing dumbbell curls (3x8)

Abs:
Cable crunches (8x25)
Side cable crunches (3x15 each side)
Oblique twists w/medicine ball (3x15)
*Cardio: 5 min*