Pull Ups 5×20
T*Bar Rows 3×8
Lat Pull Down 6×15
Bent Over Rows x 3×10
Deadlifts 4×20
Hammer Curls 3×12
Barbell Curls 3×12
Cable Bar Curls 3×12
EZ Bar Curls 3×12
Wednesday: Shoulders/Abs
Lateral Raise Dumbbell 5×25
Seated Dumbbell Press 4×12
Standing Barbell Press 3×20
Bent Over Rear Delt Raises 3×25
Front Dumbbell Raises 2×25
Hanging Leg Raises with Twists 7 x 8-10
Crunches 5×20
Weighted Cable Sit-Ups 3×20
Thursday – Legs/Calves
Leg Extensions 5×25
Squats 6×15
Leg Press 4×8
Barbell Lunges 25 Metres x2
Seated Leg Curls 3×15
Calf Raises Seated 3×25
Calf Raises Standing 3×15
Smith Machine Calves 2×25
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