Set 1 2 3 4 5 6

Workout Plan - 6 Days on 1 Day Off Wt. Reps Reps Reps Reps Reps Reps
Week 1
Monday Pull
1x5+ Deadlifts 150
3x8-12 Pulldowns/Pullups/Chinups 3*5
3x8-12 Chest Supported Rows/Seated Cable Rows 4
Smalle
5x15-20 Face Pulls st
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls
Tuesday Push
4x5, 1x5+ Bench Press 100 5*5
3x8-12 Overhead Press 25 4*8
4 sets
50
3x8-12 Incline Dumbbell Press by 8
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises 3
30 lbs
with 12
reps
10lbs
dumbe
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises llss
Wednesday Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises
Thursday Pull
t bar 4x5, 1x5+ Barbell rows 60
3x8-12 Pulldowns/Pullups/Chinups 4 by 8
3x8-12 Chest Supported Rows/Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls 15
Friday Push
3by5 45
3x8-12 Bench Press 80
3x8-12 Incline Dumbbell Press 60
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
Saturday Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises
Sunday Rest
Week 2
Monday Pull
1x5+ Deadlifts
3x8-12 Pulldowns/Pullups/Chinups
3x8-12 Chest Supported Rows/Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls
Tuesday Push
4x5, 1x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
Wednesday Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises
Thursday Pull
4x5, 1x5+ Barbell rows
3x8-12 Pulldowns/Pullups/Chinups
3x8-12 Chest Supported Rows/Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls
Friday Push
4x5, 1x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
Saturday Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises
Sunday Rest