Monday: Delts/ Abs
Smith Machine Shoulder Press 4 x 12 (Superset)
Barbell Front Raises 4 x 12
Dumbbell Shoulder Press 4 x 12 (Superset)
Cable Face Pulls 4 x 12
Dumbbell Side Laterals 3 x Failure (Drop Set)
Hanging Leg Raises 3 x Failure
Lying Leg Raises 4 x 15 (Superset)
Crunches 4 x Failure
Tuesday: Quads/Calves
Neutral Stance Leg Press 4 x 10
Wide Stance Leg Press 4 x 10
Narrow Stance Leg Press 4 x 10
Reverse Hack Squats 4 x 12 (Superset)
Sissy Squats 4 x 12
Leg Extensions 4 x 10
Standing Calf Raises 4 x 20
Wednesday: Glutes
Hip Thrusts 15/12/10/10/8
Reverse Hack Squats 4 x 12 (Superset)
Abductor 4 x 15-20
Smith Machine Reverse Lunges 4 x 20
Cable Kickbacks 4 x 12 (each leg)
Thursday: Back/ Abs
Wide Grip Pull Ups (Warm Up)
Bent-Over Barbell Rows 4 x 10
Lat Pulldowns 12/12/10/8
Seated Cable Rows 4 x 10-12 (Superset)
Standing Lat Pulldowns 4 x 12
Hanging Leg Raises 4 x Failure
Kneeling Cable Crunches 4 x 15-20
Friday: Hams/ Glutes
Stiff Legged Deadlifts 4 x 12
Seated Leg Curls 5 x 12-15
Standing Leg Curls 4 x 12
Reverse Hack Squats 3 x 15