Upper Hypertrophy - Saturday
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 3 | 10 |
| Chest Fly | 3 | 10 |
| Seated Row | 3 | 12 |
| Single Arm Row | 3 | 10 |
| Lateral Raise | 3 | 12 |
| Incline Curl | 3 | 12 |
| Tricep Extension | 3 | 12 |
Lower Hypertrophy - Sunday
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extension | 3 | 20 |
| Leg Curl | 3 | 20 |
| Adductor Extension | 3 | 20 |
| Hyperextension | 2 | 12 |
| Seated Calf Raise | 3 | 12 |
| Standing Calf Raise | 3 | 12 |
| Bike | 3 | 10m |
Upper Strength - Monday
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 5 |
| Incline Bench Press | 3 | 10 |
| Bent Over Row | 3 | 5 |
| Lat Pulldown | 3 | 10 |
| BB Overhead Press | 3 | 8 |
| BB Bicep Curl | 2 | 10 |
| BB Skull Crusher | 2 | 10 |
Lower Strength - Wednesday
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extension | 4 | 10 |
| Leg Curl | 4 | 10 |
| BW Squat | 3 | 20 |
| Adductor Leg Press | 3 | 15 |
| DB Deadlift | 2 | 8 |
| Seated Calf Raise | 4 | 10 |
| Bike | 3 | 10m |