[Megatron96]

Okay, here's the basic week:


DAY 1 - Legs


30 Sumo squats
Smith Squats 2 x 10
Leg Extensions 2 x 10
Hamstring curls 2 x 10

20+ minutes Stairmaster



DAY 2 - Shoulders

20 pike pupshups
Seated machine shoulder press 2 x 10
Cable Delt flyes 2 x 10
Incline DB Rear Delt Flyes 2 x 10



DAY 3
REST/Cardio-Calesthentics

DAY 4 - Back

Isometric holds (assisted pull-up machine) 3 x 10sec, Full - 3/4s – Half
Lat pull down machine or Assisted pull-up machine 2 x 10
Seated Row 2 x 10
Close grip supinated grip pull down machine 2 x 10
Face pulls 1 x 10

DAY 5
REST /Cardio-Cal

DAY 6 - Chest

30+ pushups
Incline DB press 2 x 10
Incline DB flyes (or cable) 2 x10
Incline cable press 2 x 10
Pec Deck 2 x 10
Decline DB press or parallel bar dip 1 x 10

DAY 7
Alternate Triceps/Biceps exercises
Arms- Triceps
Dips 2 x 10 or Diamond pushups 2 x 20
Triceps cable pushdowns 2 x 10
Cable triceps rope extensions 2 x 10

Arms-Biceps
Preacher curls 2 x 10
Preacher Hammer curls 2 x 10
Seated single arm biceps curls or Cable Rope Curls 2 x 10


DAY 8
REST