#mispap

[explosiveluminance]

[misshap]

Weeks 1 - 3

DAY 1: UPPER BODY A 

bench press 3 x 8 - 12 

bent over row  3 x 8 - 12 

dumbbell shoulder press  3 x 8 - 12 

lying tricep extension 3 x 8 - 12 

barbell/dumbbell curl   3 x 8 - 12

DAY 2: LOWER BODY A 

squat  3 x 8 - 12

stiff legged dead lift  3 x 8 - 12

leg extension  3 x 8 - 12

leg curl  3 x 8 - 12

standing calf raise  3 x 8 - 12

abs 

lying leg raise 3 x 10 - 15 

swiss ball crunch 3 x 10 - 15 

decline weighted sit up 3 x 10 - 15 

rotational lying crunch 3 x 10 - 15 

DAY 3: UPPER BODY B 

dips  3 x 8 - 12 

pull ups  3 x 8 - 12 

dumbbell side lateral  3 x 8 - 12 

tricep cable pull down  3 x 8 - 12 

cable curl  3 x 8 - 12

DAY 4: LOWER BODY B 

dead lift  3 x 8 - 12 

leg press  3 x 8 - 12 

lunges  3 x 8 - 12 

seated calf raise  3 x 8 - 12 

dumbbell shrugs (optional)  3 x 8 - 12 

abs 

incline crunch 3 x 10 - 15 

back extension 3 x 10 - 15 

hanging leg raise 3 x 10 - 15