
Day 1
Chest and Back


Sets: 3 Reps: 8-10


Sets: 3 Reps: 8-12


Sets: 5 Reps: 10-15


Sets: 3 Reps: 6-8


Sets: 5 Reps: 15


Sets: 3 Reps: 10-15


Sets: 3 Reps: 8-12


Sets: 3 Reps: 12-15
Day 2
Shoulders and Arms


Sets: 3 Reps: 10-12


Sets: 3 Reps: 10-15


Sets: 5 Reps: 10-15


Sets: 4 Reps: 10-15


Sets: 4 Reps: 10-12


Sets: 4 Reps: 8-12


Sets: 4 Reps: 10-15
Day 3
Legs


Sets: 5 Reps: 6-12


Sets: 3 Reps: 10-12


Sets: 3 Reps: 10-15


Sets: 3 Reps: 8-10


Sets: 5 Reps: 10-15


Sets: 4 Reps: 12-15


Sets: 4 Reps: 12-15
Day 4
Chest and Back


Sets: 3 Reps: 8-10


Sets: 3 Reps: 10-15


Sets: 5 Reps: 10-15


Sets: 3 Reps: 8-10


Sets: 5 Reps: 8-12


Sets: 3 Reps: 10-15


Sets: 3 Reps: 60 second


Sets: 3 Reps: 10-12
Day 5
Shoulders and Arms


Sets: 3 Reps: 8-10


Sets: 5 Reps: 10-15


Sets: 3 Reps: 10-12


Sets: 4 Reps: 8-10


Sets: 4 Reps: 10-12


Sets: 4 Reps: 10-12


Sets: 4 Reps: 10-12
Day 6
Legs


Sets: 5 Reps: 20


Sets: 3 Reps: 10-12


Sets: 3 Reps: 10-12


Sets: 3 Reps: 8-10


Sets: 5 Reps: 10-15


Sets: 4 Reps: 12-15


Sets: 4 Reps: 12-15
Day 7 - rest day
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No exercises