actionfigurebody: Monday – Back/Abs Deadlifts 5 Sets X 12, 10,...

actionfigurebody:

Monday – Back/Abs

Deadlifts 5 Sets X 12, 10, 8, 5, 5 Reps
Wide Grip Weighted Pull Ups 4 Sets X 12 Reps
Single Arm Dumbbell Rows 4 Sets X 15 Reps
Seated Close Grip Rows 4 Sets X 15 Reps
Lat Pull Downs 4 Sets X 12 Reps (Last Set Drop Set)
Close Grip Under Hand Pull Downs 4 Sets X 12 (Last Set Drop Set)
Hanging Leg Raises 3 Sets X Failure
Ab Wheel Rollouts 3 Sets X Failure
Swiss Ball Pikes 3 Sets X Failure
Cable Rope Crunches 3 Sets X Failure

Tuesday – Delts/Traps

Barbell Military Press 10 Sets X 10 Reps
Shrugs 10 Sets X 10 Reps
Close Grip Dumbbell Press 3 Sets X 12 Reps
Dumbbell Lateral Raises 3 Sets X 12 Reps
Cable Cross Overs 3 Sets X 20 Reps
Wednesday – Quads/Hamstrings

Leg Extensions 5 Sets X 25 Reps
Squats 5 Sets X 12 Reps,
Dumbbell Split Squats 5 X 10 Reps Each Leg
Leg Press 5 Sets X 20 Reps
Walking Lunges 3 Sets X 50 Steps
Stiff Leg Deadlifts 5 Sets X 8 Reps
Standing Single Leg Curl 5 Sets X 8 Reps
Reverse Barbell Lunges 5 Sets X 12 Reps
Lying Leg Curls 5 Sets X 10 Reps
Thursday – Biceps/Triceps

EZ Bar Curls Under Hand Grip 4 Sets X 12 Reps
EZ Bar Curls (Over Hand) Grip 4 Sets X 12 Reps
Tricep Dips 4 Sets X 12 Reps
Incline Bicep Curls 4 Sets X 12 Reps
Lying Triceps Skull Crushers 4 Sets X 12 Reps
Close Grip Bench Press 3 Sets X 12 Reps
Standing Dumbbell Hammer Curls 3 Sets X 12 Reps
Cable Rope Curls 3 Sets X Failure
Cable Rope Tricep Push Down 3 Sets X Failure
Friday – Chest

Cable Fly’s 4 Sets X 20 Reps
Incline Dumbbell Chest Press 5 Sets X 12 Reps
Weighted Chest Dips 5 Sets X 12 Reps
Incline Dumbbell Fly’s 5 Sets X 12 Reps
Decline Chest Press 3 Sets X 12 Reps
Press Ups 3 X Failure
Cable Fly’s 2 X Drop Sets
Saturday – Active Recovery

Foam Rolling and Mobility or Yoga
Sunday – Quads/Hamstrings

Leg Extensions 5 Sets X 25 Reps
Squats 5 Sets X 12 Reps
Dumbbell Split Squats 5 X 10 Reps Each Leg
Leg Press 5 Sets X 20 Reps
Walking Lunges 3 Sets X 50 Steps
Stiff Leg Deadlifts 5 Sets X 8 Reps
Standing Single Leg Curl 5 Sets X 8 Reps
Reverse Barbell Lunges 5 Sets X 12 Reps
Lying Leg Curls 5 Sets X 10 Reps

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