Classic Bodybuilding
Chest-Biceps
Low Cable Fly- 3 sets of 30
Alternating Arm Incline Dumbbell Bench- 12,10,8,8
Flat Bench Press- 4 sets of 8
Floor Dumbbell Press- 6,8,10,12
High Cable Fly- 3 sets of 15
Seated Barbell Curls- 3 sets of 30
Rope Hammer Curls- 12,10,8,8
Incline Bench Dumbbell Curls- 4 sets of 8
Legs-Calves
Leg Extension-3 sets of 30
Pin Squat (inside shoulder width)- 12,10,8,8
Leg Press (Shoulder Width)- 4 sets of 8
Hack Squat- 6,8,10,12
Adductor Machine-3 sets of 15
Leg Extension again-3 sets of 8
Leg Press Calf Extension-10,8,6,6
Seated Calf Raise-3 sets of 30
Bodyweight Calf Raise- 3 sets to failures
Active Rest Day
Active Rest- Mobility- Stretching- Cardio
Back-Triceps
Reverse Grip Lat Pull Down-3 sets of 30
D Grip Lat Pulldown-12,10,8,8
V bar Lat pulldown-4 sets of 8
Incline Bench DB Row- 6,8,10,12
V Bar Pushdown- 3 sets of 15
Incline Barbell Skull crusher- 3 sets of 30
Rope Overhead Tri Extension- 12,10,8,8
Shoulders-Traps
DB Side Lateral Raises- 3 sets of 30
Barbell Seated Military Press-12,10,8,8
DB Arnold Press-4 sets of 8
Cable Extension Front Raise-6,8,10,12
Standing Cable Rear Delt Fly- 3 sets of 15
Reverse Pec Deck Fly-3 sets of 30
Barbell Shrugs- 3 sets of 30
Cable Shrugs Behind Back- 12,10,8,8
Dumbbell Shrugs-10,8,6,6
Abs-Calves-Forearms
Hanging Leg Raises -15,12,10,8
Seated Oblique Twists- 3 sets of 25 each side
Plank- 3 sets of 1 minute each
Seated Calf Raise 3 sets of 12
Seated Calf Raise 3 sets of 20
Single Leg Dumbbell Calf Raise3 sets of 12
Barbell Wrist Curls 3 sets of 20
Barbell Reverse Wrist Curls- 3 sets of 12
Active Rest
Active Rest- Mobility- Stretching- Cardio
Texts with any questions!