DAY 1 CHEST / BICEPS

Incline Barbell Press

Decline Dumbbell Press

Flat Dumbbell Fly

EZ Curls

Dumb Bell Curls



DAY 2 BACK & TRIPCEPS

Wide Grip Pull Ups

Dumb Bell Rows

T-Bar Rows

Skull Crushers

Push Downs


DAY 3 LEG DAY

Leg Press/Hack Squats

Squats

Straight Leg Deadlift

Leg Curls (facing down)

Calves



DAY 4 SHOULDERS & TRAPS

Barbell Military Press (SEAT UPRIGHT - BAR UPWARDS - SMITH MACHINE) - or use shoulder press

Seated Lateral Raise (SEAT UPRIGHT - Dumbbell by side raise to parallel by floor)

Shrugs

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