Leg Extensions: 4 sets of 20-30 reps
Squats: 4 sets of 8-10 reps
Hack Squats: 4 sets of 8-10 reps
Leg Extensions: 3 sets of 10 reps
Tuesday:Chest & Calves
Barbell Bench Press: 4 sets of 8-10 reps
Incline Dumbbell Press: 4 sets of 8-10 reps
Dumbbell Flyes: 4 sets of 8-10 reps
Standing Calf Raises: 4 sets of 8-10 reps
Seated Calf Raises: 4 sets of 10-15 reps
Wednesday: Back
Lat Pulldowns: 4 sets of 8-10 reps
T-Bar Rows: 4 sets of 8-10 reps
Barbell Deadlifts: 4 sets of 8-10 reps
Seated Cable Rows: 3 sets of 8-10 reps
Thursday: Shoulders & Hams
Dumbbell Press: 4 sets of 8-10 reps
Incline Lying Side Laterals: 3 sets of 8-10 reps
Rear Delt Raises: 4 sets of 8-10 reps
Seated Leg Curls: 5 sets of 10 reps
Superset:
Lying Leg Curls: 4 sets of 10 reps
Stiff-Legged Deadlift: 4 sets of 10 reps
Friday: Biceps & Triceps
EZ-Bar Curls: 4 sets of 8-10 reps
Hammer Curls: 4 sets of 8-10 reps
Preacher Curls: 4 sets of 8-10 reps
Tri-Set:
Tricep Pushdowns: 3 sets of 8-10 reps
Dips: 3 sets of 8-10 reps
Rope Pushdowns: 3 sets of 8-10 reps
Ab & Cardio Routine:
Crunches: 3 sets of 50 reps
Knee-ups: 3 sets of 40 reps
Cable Crunches: 3 sets of 30 reps
Abs are worked every other training session or approximately 3 times per week. Dexter does 30 minutes of cardio 2 times per day (AM and PM session), 6 days a week.
