My Training Schedule Week # _________

Daily routine will include:

100 body weight squats and weighted calves exercise Monday, Wednesday and Friday.
Monday (Shoulders)
Exercise
Seated Barbell Press
Standing Dumbbell Press Alt
Lateral Dumbbell Raise
Front Dumbbell Raise
Rear Dumbbell Flies
Arnold Press

Set 1

Set 2

Set 3

Set 4

Set 5

My Training Schedule Week # _________

Daily routine will include:

100 body weight squats and weighted calves exercise Monday, Wednesday and Friday.
Tuesday (Chest)
Exercise
Dips
Inclined Bench Press
Bench Press
Machine Flies
Declined Push Ups
Push Ups

Set 1

Set 2

Set 3

Set 4

Set 5

My Training Schedule Week # _________

Daily routine will include:

100 body weight squats and weighted calves exercise Monday, Wednesday and Friday.
Wednesday (Back)
Exercise
Pull Ups
Bend Barbell Row
Wide Grip Cable Rows
Close Grip Pull Down
Dumbbell Rows
Close Grip Low Rows

Set 1

Set 2

Set 3

Set 4

Set 5

My Training Schedule Week # _________

Daily routine will include:

100 body weight squats and weighted calves exercise Monday, Wednesday and Friday.
Thursday (Biceps)
Exercise
Chin Ups
Barbell Curls
Inclined Alt. Dumbbell Curls
Hammer Curls
21s
Concentration Curls

Set 1

Set 2

Set 3

Set 4

Set 5

My Training Schedule Week # _________

Daily routine will include:

100 body weight squats and weighted calves exercise Monday, Wednesday and Friday.
Friday (Triceps)
Exercise
Close Grip Bench Press
Skull Crushers
Triceps Dips
Cable Extensions
Under Grip Cable Extensions
Dumbbell Triceps Extensions

Set 1

Set 2

Set 3

Set 4

Set 5

Monday
Exercise

Set 1

Set 2

Set 3

Set 2

Set 3

Set 2

Set 3

Cable Crunch
Hanging Knee Raise
Oblique Cable Crunch
Plank
Wednesday
Exercise

Set 1

Weighted Crunch
Hip Raise
Cable Wood Chop
Plank
Friday
Exercise
Abs Machine
Reverse Crunch
Standing Dumbbell Twist
Plank

Set 1