Monday – Anterior

Chest

• Incline Press
  • Set 1: 8-10 reps
  • Set 2: 4–6 reps
• Chest Fly
  • Set 1: 8-10 reps
  • Set 2: 6-8 reps
  • Set 3: 4-6 reps

Shoulders

• Cable Lateral Raise

  • Set 1: 8-10 reps
  • Set 2: 4–6 reps

• Shoulder press

  • Set 1: 8-10 reps
  • Set 2: 4–6 reps

Triceps

• Cable Single Arm Pushdown

  • Set 1: 8-10 reps
  • Set 2: 6-8 reps
  • Set 3: 4-6 reps

• JM press

  • Set 1: 8-10 reps
  • Set 2: 4–6 reps

Quads

• Leg Press
  • Set 1: 8-10 reps
  • Set 2: 4–6 reps

Tuesday – Posterior