Day 1 Legs

Squats 4 X 12

Front Squats 4 X 12

Walking Lunges 4 X 12 (short

steps)

Step Up Lunges 4 X 12

Leg Press 4 X 12

Leg Extensions 4 X 12

Seated Calf Raises 4 x 12

Standing Calf Raises 4 x 12

Romanian Deadlifts 4 X 12

Sumo Deadlifts 4 X 12

Bulgarian Lunges 4 X 12

Glute Bridges 4 X 12

Cable Kickbacks 4 X 12

Cable Abductions 4 X 12

Day 2 Back/arms/abs

Pull Downs Wide Grip 4 X 12

Pull Downs Close Grip 4 X 12

Barbell Bent Over Rows 4 X 12

Dumbbell One Arm Rows 4 X 12

Barbell Curls 4 X 12

Tricep Pushdowns 4 x12

Seated Rows 4 X 12

Cable Crunches 4 X 25

Day 3 Glutes

Wide Stance Squats 4 X 12

Day 4 Shoulders/abs

Shoulder Press 4 X 12

Lateral Raises Drop Set 4 X 12 + 16

Poliquin Lateral Raises 4 X 12

Standing Rear Delt Flys 4 X 12

Face Pulls 4 X 12

Turkish Getup 4 X 12

Incline Crunches 4 X 25
Note: Day 5, 6 and 7 I will
either rest or do cardio.