JUAN
Chest & Tricep Legs & Shoulders Back & Bicep Chest & Tricep Legs & Shoulders
S R Day 1 S R Day 2 S R Day 3 S R Day 4 S R Day 5
4 6 Flat dumbell press 3 6 Leg Extensions 4 6 Cable Row(underhand) 4 6 Bench Press 3 6 Leg Press
3 6 Smith machine Incline press 4 6 Hack Squat 3 6 Wide Grip Pull up 3 6 Flat Dumbell Flye 4 5 Lunges
3 6 Incline dumbell flye 3 6 Single Leg Press 3 6 T-Bar Row 3 6 Peck Eck 3 6 Squat
4 6 Cable cross over 4 6 Seated leg Curl 4 6 Deadlift 4 6 Tricep Kickback 3 6 Lying Leg curl
4 6 Overhead tricep Extension 3 6 Seat rear dumbell latteral 4 6 Alternating dumbell curl 4 6 Single arm cable pushdown 4 6 Dumbell Shrugs
4 6 Rope pushdowns 3 6 Seated dumbell press 3 6 Preacher Curl 3 6 Overhead tricep extension 3 6 Front raises barbell
4 6 Skull Crushers 3 6 Barbell Upright row 2 25 High cable curls 3 10 Dips 2 6 Side latteral dumbell
2 20 Crunches 2 20 Lying Leg raises 2 20 Incline leg raises 2 20 Hanging leg raises 20 2 Russian Twist
2 20 Standing calf raise 2 20 Seated calf raise 2 20 Donkey calf raise 2 20 Standing calf raise 2 20 Seated Calf raise
Back & Bicep
S R Day 6
4 6 Machine Row 1
3 6 Machine Row 2
3 6 Barbell rows
2 6 Concentration curl
3 6 Hammer Curls
3 6 EZ bar curls
4 21's
Plank
2 20 Calf press