my new plan

Monday: Chest
Bench Press: 1 warm-up set of 8 reps
Bench Press: 3 sets of 8 reps
Dumbbell Press: 3 sets of 8-10 reps
Incline Bench: 3 sets of 8-10 reps
Cable Crossovers: 3 sets of 10 reps
Dumbbell Pullovers: 3 sets of 8-10 reps

Tuesday: Biceps

Dumbbell Curls: 3 sets of 8 reps
Hammer Curls: 3 sets of 12 reps
Cable Curls: 3 sets of 8 reps
Barbell Curl 21's: 3 sets of 21 reps
Get A Printable Log Of The Biceps Workout.
Printable Page PDF Document Excel Document

Wednesday: Back

Lat Pulldowns: 3 sets of 8 reps
T-Bar Rows: 3 sets of 8 reps
Standing Rows: 3 sets of 8 reps
Deadlifts: 3 sets of 8 reps

Thursday: Shoulders

Shoulder Press: 3 sets of 8-10 reps
Front Raises: 3 sets of 8-10 reps
Negative Side Raises: 3 sets of 6 reps
Cable Side Raises: 3 sets of 8 reps

Friday: Legs

Squats: 3 sets of 8 reps
Seated Leg Curls: 3 sets of 8 reps
Adductors/Abductors: 3 sets of 8 reps
Standing Straight Leg Cable Kickbacks: 3 sets of 8 reps
Calf Raises: 3 sets of 20 reps
Lunges: 3 sets of 20 reps

Saturday: Triceps

Skull Crushers: 3 sets of 10 reps
Rope Extensions: 2 sets of 8-10 reps
Rope Pushdowns: 2 sets of 8-10 reps
Dips: 3 sets of 8 reps
Kickbacks: 3 sets of 8 reps


Everyday Abs!

Flutter Kicks: 1 set of 300 reps
Leg Raises: 3 sets of 12 reps
Reverse Crunches: 3 sets of 10 reps
Hanging Leg Raises: 3 sets of 8-10 reps

Also cardio and 30 day shred.