Day 1 Upper Body
Bench press 5×5
Rowing 5×5
Shoulder laterals while lying on the
incline bench 3×12
Tricep cable pushdowns 3×10
Hammer curls 2×8
Preacher curls 2×15
Day 2 Lower Body
Squats 5×5
Leg press (using the 1 and a half rep
method) 3 sets of 10, 15 and 15 reps
Freehand walking lunges 3x 15 reps
ON EACH LEG
Seated or standing hamstring curls 3×15
Calf raises (seated or on the leg press) 3 sets of 15, 12 and 8 reps
Day 3 any form of cardio
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