Day 1 [Monday] : Chest & Biceps
Day 2 [Tuesday] : Quads & Hamstrings
Day 3 [Wednesday] : Rest
Day 4 [Thursday] : Shoulders & Triceps
Day 5 [Friday] : Back, Calves & Abs
Back	1	Deadlift	PWR	2-4 sets, 3-5 reps	70 / side
	2	Barbell Rows	MSC	2-3 sets, 6-12 reps	60 EZ
	3	Lat Pull Down	MSC	2-3 sets, 6-12 reps	85
	4	Seated Cable Row	BRN	2 set, 40 reps	70
Calves	5	Seated Calf Raise	MSC	2-3 sets, 10-15 reps	140
	6	45 Degree Calf Raise	BRN	2 set, 40 reps	90 / side
ABS	8	Core: Ab Ripper 100	ABS	10 set, 10 reps	Bodyweight
		Plank	ABS	1 set 30 sec.
		Crunch	ABS	1 set, 10 reps
		Right Side Crunch	ABS	1 set, 10 reps
		Left Side Crunch	ABS	1 set, 10 reps
		Elbo to Knee Crunch	ABS	1 set, 10 reps
		Superman Crunch	ABS	1 set, 10 reps
		Leg Lifts	ABS	1 set, 10 reps
		In and Outs	ABS	1 set, 10 reps
		Ab Hip Rock	ABS	1 set, 10 reps
		Bicycles	ABS	1 set, 10 reps
		Full Body Crunch	ABS	1 set, 10 reps
		Plank	ABS	1 set 30 sec.
		Stretch	ABS
Plan [Notes] : Instructions
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Deadlift - PWR	Barbell Rows - MSC	Ab Ripper 100+ - ABS
Lat Pull Down - MSC	Seated Cable Row - BRN
Seated Calf Raise - PWR	45 Degree Calf Raise - MSC	Plank - ABS
Plan Home
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