(4 sets of 12 w/ 30 sec rest)
DAY 1 LEGS:
1. PLEIADES w/ dumbell
2. SQUATS on hacksquat machine
3. LEG EXTENSIONS sitting machine
4. HAMSTRING CURLS on belly
*******
DAY 2 CHEST:
1. FLAT BENCH PRESS dumbells
2. INCLINE BENCH PRESS use knees to position dumbells
3. DECLINE BENCH may use hammer strength machine
4. CABLE CROSS-OVERS
*******
DAY 3 BACK:
1. LAT PULL DOWNS – wide grip
2. PULL DOWNS w/ UNDERHAND GRIP
3. SEATED ROWS
4. CABLE PULL DOWNS @ ANGLE – sitting on knees on floor
*******
DAY 4 SHOULDERS:
1. SHOULDER PRESS w/ DUMBBELLS
2. FRONT ARM DUMBBELL RAISES – altogether straight arms
3. BENT ARM LATERAL RAISES – chicken dance
4. INCLINE DUMBBELL LATERAL RAISES – on belly
*******
DAY 5 ARMS:
1. SEATED DUMBBELL BICEP CURLS – alt’g w/ twist
2. TRICEP BENCH DIPS
3. 21s ON CURVED BARBELL
* First 7 Reps: Curl from the bottom up to a 90-degree angle (lower half).
* Next 7 Reps: Curl from the 90-degree angle up to your shoulders (upper half).
* Final 7 Reps: Curl through the full range of motion from bottom to top.
4. OVERHEAD (seated) TRICEP EXTENSIONS
******* (Extra Arms) *******
A. STRAIGHTBAR BICEP CURLS – seated w/ wide grip
B. CABLE BICEP CURLS @ SHOULDER HEIGHT
C. CABLE TRICEP CURLS – BENDING 90° @ WAIST
*******
