New routine – 8 weeks

Day 1 – Chest, Triceps, Delts:

3 x 10 Bench press
2 x 10 Incline bench press
2 X 10 Decline Press
3 x 8 Cable flyes
3 x 8 Front dumbbell raise
3 x 8 Side dumbbell raise
3 x 8 Skull crushers
3 x 10 Tricep extensions
3 x 10 Close-grip bench press

Day 2 – Biceps, Back, Traps, Forearms:

2 sets of pullups to failure
3 x 10 Lat pulls
3 x 10 reverse Pec deck
2 x 10 Barbell shrugs
3 x 10 Plate Halos
3 x 10 Bent-over Rows
3 x 10 Barbell curls (try wide and close grips too)

Day 3 – Legs

5 x 6 Squats
4 x 8 Barbell deadlifts
3 x 10 Leg press
2 x 10 Leg extensions
3 x 10 Calf raises
2 x 10 Seated Calf raise
2 x 10 Barbell lunges
2 sets Farmer’s walk

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