Chest and Shoulder bias (1)

Day 1
chest, shoulder, tricep (low volume)
* chest 4 sets
* shoulders 4 sets
* triceps 4 sets
total sets: 12

Day 2
back, bicep
* back 6 sets
* biceps 4 sets
total sets: 10

Day 3
chest, delts (moderate volume)
* chest 6 sets
* delts 6 sets
total sets: 12

Day 4
legs
* 12-15 sets

Day 5
chest, delt, tricep (low volume)
* chest 4 sets
* delts 4 sets
* triceps 4 sets
total sets: 12

Day 6
back, bicep
* back 6 sets
* biceps 4 sets
total sets 10

Day 7
rest

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Stretching

rest day

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Lateral Raise (Cable)

Rear Delt Fly (Machine)

Tricep Rope Push Down (Cable)

Incline Tricep Extension (Dumbbell)

Chest, Shoulder, Triceps

Pec Deck (Machine)

Chest, Delts (moderate volume)

Leg Extension

Hack Squat

Seated Hamstring Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Seated Calf Raise

legs

Lat Pulldown (Single Arm)

Chest Supported Row (Machine)

Seated Wide-Grip Row (Cable)

Preacher Curl (Dumbbell)

Incline Curl (Dumbbell)

Back, Biceps

Back, biceps (back bias)

Back, biceps

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