This is for more advanced lifters and is normally performed upper body than lower body to give each muscle proper rest.
DAY 1: UPPER BODY
- Bench Press: 4 sets of 6-8 reps
- Bent Over Row: 4 sets of 6-8 reps
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Bicep Curl: 3 sets of 10-12 reps
- Rope Tricep Pull-downs: 3 sets of 10-12 reps
- Optional: 3 sets of 10-12 reps Chest Fly’s Cable or Dumbbell
DAY 2: LOWER BODY
- Squats: 4 sets of 6-8 reps
- Deadlift: 4 sets of 6-8 reps
- Lunges: 3 sets of 10-12 reps
- Hamstring Curl: 3 sets of 10-12 reps
- Standing Calf Raises: 3 sets of 10-12 reps
DAY 3:REST
DAY 4: UPPER BODY
- Incline Bench Press: 4 sets of 6-8 reps
- Lat Pull-down: 4 sets of 6-8 reps
- Barbell Shoulder Press: 3 sets of 10-12 reps
- Front Lateral Raises: 3 sets of 10-12 reps
- Dips: 3 sets of 10-12 reps
Day 5: REST
DAY 6: LOWER BODY
- Squat: 4 sets of 6-8 reps
- Stiff-Legged Deadlift: 4 sets of 6-8 reps
- Leg Press: 3 sets of 10-12 reps
- Hamstring Curl: 3 sets of 10-12 reps
- Seated Calf Raises: 3 sets of 10-12 reps
Day 7: REST