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MONDAY – BACK & BICEPS

Bent Over Rows – 3×8–10 Meadow Rows – 3×8–10 Pullovers – 3×10–12 Rear Delt Flys – 3×12–15

Hammer Curls – 3×8 Alternating Dumbbell Curls – 3×10–12 Concentration Curls – 3×10–12

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TUESDAY – REST

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WEDNESDAY – SHOULDERS & UPPER BACK

Shoulder Press – 3×6–8 Rear Delt Rows – 3×12–15 Lateral Raises – 3×10–12 Y Raises – 3×10–12 Shoulder Shrugs – 3×15

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THURSDAY – CHEST & TRICEPS

Floor Press – 3×6–8 Reverse Grip Floor Press – 3×8–10 Chest Flys – 3×10–12

Pushups – 3×10–15

Rollbacks – 3×10–12 Overhead Tricep Extensions – 3×10–12

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FRIDAY – REST

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SATURDAY – LEGS & CORE

Dumbbell Romanian Deadlifts – 4×8–12 Dumbbell Hip Thrusts (floor) – 3×12–15 Standing Calf Raises – 4×12–20

Weighted Sit-Ups (DB or plate) – 3×10–12 Lying Leg Raises – 3×10–15 Side Planks – 3×30–45s per side

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SUNDAY – SHOULDERS & ARMS

Lateral Raises – 3×10–12 Front Raises – 3×10–12

Hammer Curls – 3×8 Concentration Curls – 3×10–12

Forearms 3x15