(4 day Split)
Days 1/3
CHEST
Bench � 3 x 10
Incline � 3 x 10 / Incline presses � 3 x 8-10
Flat bench flys � 3 x 8-10 / Incline flys � 3x8-10
Close grip bench � 3 x 8-10
SHOULDERS
Behind the neck press � 3 x 10
Side laterals � 3 x 10
Front laterals � 3 x 10
Rear laterals � 3 x 10
TRICEPS
Tricep pushdowns
Skull crushers All 3 x 10
Over head Ext.
DAYS 2 / 4
LEGS
Squats � 3 x 10
Cleans � 3 x 10
Lunges � 3 x 10
Leg ext.
- superset 3 x 10
Leg curls
BACK
Pulldowns (front) � 3 x 10
Pulldowns (back) � 3 x 10
Explosive shrugs � 3 x 10
BICEPS
Straight Bar Curls � 3 x 10
Alternating curls � 3 x 10
Hammer curls � 3 x 10