Max’s sculpting 101

Training sequence:

- Monday:               Legs
- Tuesday:              Chest / Triceps
- Wednesday:        Back / biceps
- Thursday:            REST DAY
- Friday:                  Shoulder / small chest
- Saturday:             Hamstring / small back 
- Sunday:                Full arm day

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Chest Press (Machine)

Cable Crossover

Tricep Rope Push Down (Cable)

Skull Crusher (Barbell)

Chest & triceps

Bent Over Row (Barbell)

Lat Pulldown

Seated Row (Cable)

Rope Lat Pulldown

Hammer Curl

21s (EZ Bar)

Back & Biceps

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Front Raise Cable

Upright Row (Barbell)

Incline Bench Press (Barbell)

Shoulder small chest

Romanian Deadlift (Barbell)

Lying Leg Curl

Lunge (Dumbbell)

Hip Thrust (Barbell)

Hamstrings small back

French Press

Bicep Curl (Cable)

Forearm Cable Pull

Full arm 

Leg Extension

Squat (Barbell)

Leg Press (45 Degrees)

Hamstring Curl

Standing Calf Raise

Legs

Walking Lunge

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