Chest Day     Back Day         Legs Day       Abs Day​​​​

Bench
1RM
12 reps p/p

 

Overhead Press
1RM
12 reps

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Incline Cable Flys

6x 10 Reps

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Decline Cable Flys

4x 10 Reps

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DB Press

5x 8-12 Reps

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Pushups

3x Max

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Incline Pushups

3x Max

Dips

3x Max

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Dip Pyramid

1 Set

Pullups

10x 10 Reps

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Neutral Grip Pullups

10x 10 Reps

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Bent Over Rows

10x 10 Reps

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Facepull Burn Sets

2x 8,8,8,12 Reps

Squats <-> Deadlifts
1RM
10 Reps

Deadlifts <-> Squats
10x
10 Reps

 

Calf Raises

10x 10 Reps

Dragon Flags

5x 5 Reps

 

Hanging Leg Raises

5x 8-12 Reps

Leg Raises

5x 8-12 Reps

Smith Machine Crunches

5x 8-12 Reps

Weighted Sit-ups

5x 8-12 Reps

Cable Chops

5x 8-12 Reps

Cable Bends

5x 8-12 Reps