Fst 7

Monday: Biceps, Triceps, and Calves Biceps: • Barbell Bicep Curls (3 sets X 8-12 reps) • Alternating Dumbbell Curls (3 s

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Monday: Biceps, Triceps, and Calves Biceps: • Barbell Bicep Curls (3 sets X 8-12 reps) • Alternating Dumbbell Curls (3 sets X 8-12 reps) • Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12) Triceps: • Close-grip Bench Press (4 sets X 8-12 Reps) • Machine Dips or Weighted Dips (3 sets 8-12 reps) • Overhead cable Extensions (7 sets X 8-12 reps) • Skull Crushers (7 sets X 8-12 reps) Calves • Standing Calf Raises (4 sets X 10-12 reps) • Seated Calf Raises (4 sets 15-20 reps) • Calf Raises on Leg Press Machine (7 sets X 10-12 reps) Tuesday: Quadriceps and Hamstrings Quadriceps: • Leg Extensions (3 sets X 8-15 reps) • Squats (4 sets X 8-12 reps) • Leg Press (3 sets X 8-15 reps) • Leg Extensions or Hack Squats (7 sets X 8-15 reps) Hamstrings • Lying Leg curls (3 sets X 10-15 reps) • Stiff-Legged Deadlift (3 sets X 10-12 reps) • Single leg curl (4 sets X 10-15 reps each leg) • Seated Leg Curls (7 sets X 10-15 reps) Wednesday: Rest Thursday: Chest and Triceps Chest: • Incline Dumbbell Press (4 sets X 8-12 reps) • Incline Dumbbell Fly’s (3 sets X 8-12 reps) • Flat Hammer or Dumbbell Press (3 sets X 8-12 reps) • Pec Deck or Cable Crossovers (7 sets X 8-12 reps)

Triceps: • Close-grip Bench Press (4 sets X 8-12 Reps) • Machine Dips or Weighted Dips (3 sets 8-12 reps) • Overhead cable Extensions (7 sets X 8-12 reps) • Skull Crushers (7 sets X 8-12 reps) Friday: Back and Calves Back: • Wide-Grip lat Pull-downs (3 sets X 8-12 reps) • Barbell Rows (3 sets X 8-12 reps) • Dumbbell Pull over’s (laying back) (3 sets X 8-12 reps) • Close Grip Cable Rows (7 sets 8-12 reps) • Wide Grip Cable Rows (7 sets 8-12 reps) Calves • Standing Calf Raises (4 sets X 10-12 reps) • Seated Calf Raises (4 sets 15-20 reps) • Calf Raises on Leg Press Machine (7 sets X 10-12 reps) Saturday: Shoulders and Biceps Shoulders: • Seated Dumbbell Press (4 sets 8-12 reps) • Dumbbell Front Raises (4 sets 8-12 reps) • Dumbbell Lateral Raise (3 sets 8-12 reps) • Dumbbell or Cable Lateral Raises (7 sets X 8-12 reps) Biceps: • Barbell Bicep Curls (3 sets X 8-12 reps) • Alternating Dumbbell Curls (3 sets X 8-12 reps) • Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12)