Day 1:
Exercise 1:-Front squat (Barbell): 4 x 6-8-Seated leg curl (Lever): 3 x 10-12-Seated calf extension (Lever): 3 x 10-12-Bent-over row (Barbell): 2 x 8-12-Shoulder press (Dumbbell): 2 x 6-10-Close grip bench press (Barbell): 2 x 6-10

Day 2:
Exercise 2:-Straight-leg deadlift (Barbell): 3 x 8-12-Leg press (Lever): 4 x 6-10-Standing Calf Raise standing (Barbell): 3 x 10-15-Chin-up: 2 x 6-8-Incline bench press (Barbell): 2 x 6-10-Bicep curl (EZ-bar): 2 x 6-10

Day 3:
Exercise 1:-Front squat (Barbell): 4 x 6-8-Seated leg curl (Lever): 3 x 10-12-Seated calf extension (Lever): 3 x 10-12-Bent-over row (Barbell): 2 x 8-12-Shoulder press (Dumbbell): 2 x 6-10-Close grip bench press (Barbell): 2 x 6-10

Day 4:
Exercise 2:-Straight-leg deadlift (Barbell): 3 x 8-12-Leg press (Lever): 4 x 6-10-Standing Calf Raise standing (Barbell): 3 x 10-15-Chin-up: 2 x 6-8-Incline bench press (Barbell): 2 x 6-10-Bicep curl (EZ-bar): 2 x 6-10

Day 5:
Exercise 1:-Front squat (Barbell): 4 x 6-8-Seated leg curl (Lever): 3 x 10-12-Seated calf extension (Lever): 3 x 10-12-Bent-over row (Barbell): 2 x 8-12-Shoulder press (Dumbbell): 2 x 6-10-Close grip bench press (Barbell): 2 x 6-10

Day 6:
Exercise 2:-Straight-leg deadlift (Barbell): 3 x 8-12-Leg press (Lever): 4 x 6-10-Standing Calf Raise standing (Barbell): 3 x 10-15-Chin-up: 2 x 6-8-Incline bench press (Barbell): 2 x 6-10-Bicep curl (EZ-bar): 2 x 6-10

Day 7:
Rest

Day 8:
Exercise 1:-Front squat (Barbell): 4 x 6-8-Seated leg curl (Lever): 3 x 10-12-Seated calf extension (Lever): 3 x 10-12-Bent-over row (Barbell): 2 x 8-12-Shoulder press (Dumbbell): 2 x 6-10-Close grip bench press (Barbell): 2 x 6-10

Day 9:
Exercise 2:-Straight-leg deadlift (Barbell): 3 x 8-12-Leg press (Lever): 4 x 6-10-Standing Calf Raise standing (Barbell): 3 x 10-15-Chin-up: 2 x 6-8-Incline bench press (Barbell): 2 x 6-10-Bicep curl (EZ-bar): 2 x 6-10

Day 10:
Exercise 1:-Front squat (Barbell): 4 x 6-8-Seated leg curl (Lever): 3 x 10-12-Seated calf extension (Lever): 3 x 10-12-Bent-over row (Barbell): 2 x 8-12-Shoulder press (Dumbbell): 2 x 6-10-Close grip bench press (Barbell): 2 x 6-10

Day 11:
Exercise 2:-Straight-leg deadlift (Barbell): 3 x 8-12-Leg press (Lever): 4 x 6-10-Standing Calf Raise standing (Barbell): 3 x 10-15-Chin-up: 2 x 6-8-Incline bench press (Barbell): 2 x 6-10-Bicep curl (EZ-bar): 2 x 6-10

Day 12:
Exercise 1:-Front squat (Barbell): 4 x 6-8-Seated leg curl (Lever): 3 x 10-12-Seated calf extension (Lever): 3 x 10-12-Bent-over row (Barbell): 2 x 8-12-Shoulder press (Dumbbell): 2 x 6-10-Close grip bench press (Barbell): 2 x 6-10

 

 

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