| Legs | Squats |
Leg Press | Leg Extensions & Leg Curls | Power Cleans | Straight Leg Dead Lift | Hack Squats |
|---|---|---|---|---|---|---|
| Chest | Bench Press |
Incline Bench Press |
Flys |
Seated Jammer |
Dumbbell Bench Press |
Decline Bench Press |
| Back | Reverse Flys |
Wide & Reverse Grip Cable Pull Downs |
Seated Rows |
Seated Cable Rows |
||
Shoulders |
Upright Rows |
Hang Cleans |
Standing Jammer |
Shoulder Shrugs |
Front & Side Delts |
Shoulder Press |
| Biceps | Dumbell Curls |
Preacher Curls |
Concentration Curls |
Hammer Curls |
Push Ups |
|
| Triceps | Kickbacks |
Tricep Extensions |
Push Ups |
Light Workout- 3 sets of 10 light weight
Heavy Workout-4 sets of 6 heavy weight