Day 1 -  Chest/Shoulders

Bench Press - 15-15-12-10-10-10

Incline Dumbbell Press - 15-12-10-10

Machine Chest Press - 15-12-10-10

Smith Machine Shoulder Press 15-15-10-10

Plate Front Raise 15-15-15-15

Barbell Upright Row - 15-12-10-10-10

Dumbbell Incline Reserve Fly - 15-15-12-10-10

Reverse Cable Fly 15-15-15-15

Cable Front Raise - 15-15-1515 super-setted with

Behind Back Lateral Raise 10-10-10-10

Day 2  – Quads/Glutes/Calves

Leg Extension - 15-15-15

Abductor - 15-15-15

Adductor - 15-15-15

Squat- 15-15-15-12-10-10

Front Squat - 12-12-12

Hack Squat - 15-15-15

Reverse Power Squat - 12-12-12

Reverse Lunge - 15-15-15 Tri-setted with

Leg Press - 15-15-15 and

Calf Raise - 15-15-15-15

Seated Calf Raise - 15-15-15

Day 3 -  Back/Biceps/Abs

Wide Grip Lat Pull Down - 15-15-12-10-10

Single Arm Cable Lat Pull Down (Neutral Grip)

10-10-10-10

Bent Over Reverse Grip Barbell Row Incline -

15-15-12-10-10

Hammer Strength Iso Row - 10-10-10

Cable Pullover - 15-15-15-15 super-setted with Bench Over Reverse Fly - 10-10-10-10

Incline Hammer Curl 10-10-10-10

EZ Bar Curls - 15-12-10-10-10

Preacher Curls - 15-12-10-10

Ab Twist - 20-20-20

Bicycles - 20-20-20

Scissor Kicks - 20-20-20

Day 4  – Hamstrings/Glutes

Seated Leg Curls - 15-15-15-15

Lying Leg Curls - 15-15-15-15

Walking Lunge - 20 steps/leg

Bulgarian Split Squats - 15-15-15-15 Super-setted with Sumo Deadlifts 15-15-15-15

Step-ups - 15-15-15-15 Super-setted with

Single Leg deadlifts - 15-15-15-15

Barbell Lateral Lunge - 10 -10-10-10 sets Super-setted with Barbell Hip Thrusters 15-15-15-15

Barbell Good Mornings - 10-10-10

Cable Glute Kickbacks - 15-15-15

Day 5 -  Chest/Triceps

Dumbbell Hammer Press - 15-15-12-10-10

Dumbbell Incline Fly - 10-10-10-10

Plate Loaded Chest Press - 15-15-15-15

Cable Fly - 12-12-12-12

Triceps Push Down (straight bar) 15-15-15-15

Decline Push-ups - AMRAP x 3 sets

Overhead Triceps Extension - 15-15-15-15

Incline Push-ups - AMRAP x 3 sets​

Triceps Dumbbell Kick back - 10-10-10-10

Diamond Push-ups - AMRAP x 3 sets

Day 6  – Shoulders/Abs

Seated Military Barbell Press - 15-15-15-15

Dumbbell Arnold Press - 15-15-15-15

Standing Side Lateral Raise - 12-12-12-12

Cable Upright Row - 15-15-15-15

Incline Dumbbell Front Raise - 12-12-12-12

Reverse Pec Dec - 15-15-15-15 

Cable Face Pulls  15-15-15-15

Toes To Bar 15-15-15-15

Ab Mat Crunches - 25-25-25-25

1 Minute Plank - 4 sets

Day 7 -  Rest - Repeat for up to 12 weeks.  Each week you should be able to go up in weight on each exercise.  Enjoy!

PERSONAL TRAINING - NUTRITION - FUNCTIONAL TRAINING - POWERLIFTING - BODYBUILDING - WEIGHTLIFTING

© 2019 BROWN'S GYM, INC.