1. Bench Press (4x12)
Focus on form and controlled movement
2. Incline Dumbbell Press (3x12)
3. Tricep Pushdowns (4x15)
4. Chest Flyes (3x12)
5. Skull Crushers (3x12)
6. Diamond Push-ups (3x15)
1. Pull-ups (4x8)
Wide grip for back width
2. Barbell Rows (4x12)
3. Lat Pulldowns (3x12)
4. Barbell Curls (4x12)
5. Hammer Curls (3x12)
6. Preacher Curls (3x12)
1. Squats (4x12)
Full range of motion
2. Leg Press (4x15)
3. Romanian Deadlifts (3x12)
4. Leg Extensions (3x15)
5. Leg Curls (3x15)
6. Calf Raises (4x20)
1. Military Press (4x12)
Control the negative
2. Lateral Raises (4x15)
3. Front Raises (3x12)
4. Rear Delt Flyes (3x15)
5. Shrugs (4x15)
6. Face Pulls (3x15)
1. Close Grip Bench (4x12)
Keep elbows tucked
2. Dumbbell Curls (4x12)
3. Tricep Extensions (4x15)
4. Concentration Curls (3x12)
5. Dips (3x15)
6. 21s Bicep Curls (3 sets)
1. Planks (3x60s)
Keep core tight
2. Russian Twists (3x20)
3. Leg Raises (3x15)
4. Mountain Climbers (3x30)
5. Bicycle Crunches (3x20)
6. HIIT Cardio (20 mins)