thetruebeliever07
New member
Day 1: push day shoulder dominant
-High incline DB chest press (3 sets 6-12reps)
-shoulder press machine (3 sets 8-12 reps)
-Arnold press 3 sets (6-12 reps)
-cable shoulder raise (3 sets 12-20 reps)
-high cable bicep curl (3 sets 12-15 reps)
-single arm cable tricep pull down (3 sets 12-15 reps)
Day 2: pull day arm dominant
-single arm cable row (3 sets 12-15 reps)
-upper back machine row (3 sets 0-8 reps)
-weight assist chin up (3 sets 6-12 reps)
-single arm dumbbell row (3 sets 6-12 reps)
-cable face pull (3 sets 12-20 reps)
-overhead tricep cable extension (3 sets 12-20 reps)
Day 3: back/chest
-Incline Barbel bench press 3 sets (0-8 reps)
-bent over row (supinated grip) (3 sets 0-8 reps)
-dips (3 sets 0-8 reps)
-t bar rows (3 sets 0-8 reps)
-dumbbell pullovers (3 sets 6-12 reps)
-machine flys (3 sets 6-12 reps)
Day 4: legs
Leg press
Bulgarian split squat
Walking lunges
Seated hamstring curl
DB straight leg deadlift
Day 5: repeat day 1
-High incline DB chest press (3 sets 6-12reps)
-shoulder press machine (3 sets 8-12 reps)
-Arnold press 3 sets (6-12 reps)
-cable shoulder raise (3 sets 12-20 reps)
-high cable bicep curl (3 sets 12-15 reps)
-single arm cable tricep pull down (3 sets 12-15 reps)
Day 2: pull day arm dominant
-single arm cable row (3 sets 12-15 reps)
-upper back machine row (3 sets 0-8 reps)
-weight assist chin up (3 sets 6-12 reps)
-single arm dumbbell row (3 sets 6-12 reps)
-cable face pull (3 sets 12-20 reps)
-overhead tricep cable extension (3 sets 12-20 reps)
Day 3: back/chest
-Incline Barbel bench press 3 sets (0-8 reps)
-bent over row (supinated grip) (3 sets 0-8 reps)
-dips (3 sets 0-8 reps)
-t bar rows (3 sets 0-8 reps)
-dumbbell pullovers (3 sets 6-12 reps)
-machine flys (3 sets 6-12 reps)
Day 4: legs
Leg press
Bulgarian split squat
Walking lunges
Seated hamstring curl
DB straight leg deadlift
Day 5: repeat day 1