| DAY | EXERCISE | SETS | REPS |
| MON | SQUATS
SINGLE LEG PRESS
LEG EXTENSION
SINGLE LEG CURLS
SEATED CALF RAISE |
7-10 WARMUPS & 1-2 WK SETS
2-3 SETS
2 SETS
2 SETS
3 SETS |
PER PLAN
10-12
10-12
10-12
10-12 |
| TUE | OFF | XXX | XXX |
| WED | BENCH
CLOSE GRIPS(PAUSE) INCLINE PRESS(PAUSE) STANDING CALF RAISE ABS |
7-10 WARMUPS & 2 WK SETS
2 SETS 2 SETS 3 SETS 3 SETS |
PER PLAN
SAME SAME 10-12 10-12 |
| THU | SHOULDER PRESS
DB LATERALS FRONT DB RAISE BENT DB LATERAL |
5 WARMUPS & 1-2 WK SETS
2 SETS 2 SETS 2 SETS |
PER PLAN
10-12 10-12 10-12 |
| FRI | DEADLIFT
STIFF LEGS(PAUSE) BENT ROWS CHINS(WEIGHT) DB ROW OR BENT DB LATERAL GRIP WORK |
8 WARMUPS & 1-2 WK SETS
1 SLOW & SMOOTH 2 SETS 2 SETS 1 SET 1-2 SETS |
PER PLAN
8-10 8-10 8-10 8-10 10-15 |
| SAT | LIGHT WIDE BENCH PRESS
TRICEP PUSHDOWNS DIPS(PAUSE AT BOTTOM) TRICEP EXTENSION |
WARMUPS & 2 WK SETS
3 SETS 1 SET 2 SETS |
PER PLAN
8-10 15 8-10 |
| SUN | OFF | XXX | XXX |
