DAY 1

CHEST Incline bench press (C)Bench press (C)

SHOULDERSSide laterals to front (then front to side) (C)Standing dumbbell military press (I)

TRICEPSDecline EZ bar tricep extension (I)Close grip bench press OR Close grip EZ bar press (C)Reverse grip tricep pushdown (I)

DAY 2

QUADSBarbell squat (C)

HAMSTRINGSRomanian deadlift, better if stepping on platform (C)

GLUTESBarbell glute bridge (C)Single leg flute bridge (C)

CALVES(Dumbbell) calf raises (I)

DAY 3

LATSClose grip front lat pulldowns (C)Underhand cable pulldowns (C)

MIDDLE BACKReverse grip bent over rows (C)Bent over two hand long bar row (C)

BICEPSIncline hammer curls (I)Seated close grip concentration barbell curl (I)

FOREARMSPalms down wrist curls over a bench (I)Palms up barbell wrist curl over a bench (I)

ABS

PlankSpider crawl

Oblique CrunchesBicycle crunches

1. Regular crunch U 2 set for 15 reps 2. Reverse crunch L 2 sets for 15 reps 3. Hanging leg raise L 2 sets for 15 reps 4. Side crunch O 2 sets each side for 10 reps 5. Regular crunch U 1 set for 20 reps

Russian Twist Plank