Day 1:
Hammer Bench (3 x 15)
Lat PD (3 x 15)
Rotator Cuff (3 x 15)
DB Shrugs (3 x 15)
Tri Pushdown (3 x 15)
BB Curl (3 x 15)
Forearm Curl (3 x 15)
Leg Ext (3 x 15)
Leg Curl (3 x 15)
Calf Raise (3 x 15)
Day 2/4/6 - Cardio + Abs
Day 3 (Superset):
Hammer Bench - Cable Flyes (15-15/15-15)
Incline DB - Incline Flye (15 - 15)
Wide Lat PD - Wide Row (15-15/15-15)
Narrow PD - Narrow Row (15 - 15)
Rotator Cuff (15-15/15-15/15-15)
Reverse Flyes - DB Shrugs (15-15/15-15/15-15)
Tri Pressdown - Kickbacks (15-15/15-15/15-15)
Incline DB Curl - Preacher Curl (15-15/15-15/15-15)
Forearm Curl - Reverse Curl (15-15/15-15/15-15)
Squat - Leg Press (15-15/15-15/15-15)
Leg Curl - Lunges (15-15/15-15/15-15)
Calf Raise - Donkey Calf (15-15/15-15/15-15)
Day 5: (Pyramid):
BB Bench (15 - 12 - 10 - 12 - 15)
Lat PD (15 - 12 - 10 - 12 - 15)
Rotator Cuff (15 - 12 - 10 - 12 - 15)
DB Shrugs (15 - 12 - 10 - 12 - 15)
Tri Pressdown (15 - 12 - 10 - 12 - 15)
BB Curl (15 - 12 - 10 - 12 - 15)
Forearm Curl (15 - 12 - 10 - 12 - 15)
Squat (15 - 12 - 10 - 12 - 15)
Leg Curl (15 - 12 - 10 - 12 - 15)
Calf Raise (15 - 12 - 10 - 12 - 15)
My goal is to shed fat and get ripped. Also, I play baseball, so I avoid all overhead shoulder exercises as I have tendonitis in my shoulder.
Thanks
Bustout
Hammer Bench (3 x 15)
Lat PD (3 x 15)
Rotator Cuff (3 x 15)
DB Shrugs (3 x 15)
Tri Pushdown (3 x 15)
BB Curl (3 x 15)
Forearm Curl (3 x 15)
Leg Ext (3 x 15)
Leg Curl (3 x 15)
Calf Raise (3 x 15)
Day 2/4/6 - Cardio + Abs
Day 3 (Superset):
Hammer Bench - Cable Flyes (15-15/15-15)
Incline DB - Incline Flye (15 - 15)
Wide Lat PD - Wide Row (15-15/15-15)
Narrow PD - Narrow Row (15 - 15)
Rotator Cuff (15-15/15-15/15-15)
Reverse Flyes - DB Shrugs (15-15/15-15/15-15)
Tri Pressdown - Kickbacks (15-15/15-15/15-15)
Incline DB Curl - Preacher Curl (15-15/15-15/15-15)
Forearm Curl - Reverse Curl (15-15/15-15/15-15)
Squat - Leg Press (15-15/15-15/15-15)
Leg Curl - Lunges (15-15/15-15/15-15)
Calf Raise - Donkey Calf (15-15/15-15/15-15)
Day 5: (Pyramid):
BB Bench (15 - 12 - 10 - 12 - 15)
Lat PD (15 - 12 - 10 - 12 - 15)
Rotator Cuff (15 - 12 - 10 - 12 - 15)
DB Shrugs (15 - 12 - 10 - 12 - 15)
Tri Pressdown (15 - 12 - 10 - 12 - 15)
BB Curl (15 - 12 - 10 - 12 - 15)
Forearm Curl (15 - 12 - 10 - 12 - 15)
Squat (15 - 12 - 10 - 12 - 15)
Leg Curl (15 - 12 - 10 - 12 - 15)
Calf Raise (15 - 12 - 10 - 12 - 15)
My goal is to shed fat and get ripped. Also, I play baseball, so I avoid all overhead shoulder exercises as I have tendonitis in my shoulder.
Thanks
Bustout