Shoulders and Triceps
———————
*All 4 x 12 10 8 6
Military Press
Side Lat Raises
Front Lat Raises
Shrugs
French Press
pushdowns
Legs and Calfs
————-
*All 15-10
Smith Squats
Legs Press
Leg Extentions
Ham’s Curls
S.L Deadlifts
Calf Raises
Back and Rear Lats
——————
*4 x 12 10 8 6
Barbell Rows
Lat Pulldowns
Cable Rows
V-Bar Pulldowns
3/4 Deadlifts
*3-15-10
Rear Lat Raises
Rear Lat Flyes
Chest and Biceps
—————-
*4 x 12 10 8 6
Bench Press
Incline Bench
Cable X-Overs
Bench Flyes
*2 x 10 8 6
Dumbell Curls
Barbell Curls
Concentration Curls
Hammer Curls
If you plan on training as a natural
Monday
——-
Legs and Calfs
————-
*3 x 8-12
Barbell Squats
Legs Presses
S.L Deadlifts
Ham’s Curls
*15-20
Stand Calf Raises
Seated Calf Raises
Tuesday
——-
Shoulders and Abs
—————–
*8-12
Military Press
Upright Rows
Lats Raises
Shrugs
*15-20
Weight Leg Raises
Weight Crunches
Thursday
——–
Back and Biceps
—————
*8-12
Barbell Deadlifts
Barbell Rows
Chins/Pulldowns
Cable Rows
Dumbell Curls
Barbell Curls
Friday
—–
Chest and Triceps
—————–
*8-12
Incline Bench
Flat Bench
Cable X-Over
Incline Flyes
French Press
Pushdowns
