FOR THE MEN

Day One

Chest/Back

 (4 sets of 8 reps)

Dumbbell Bench Press

-superset with-

Bent-Over Rows

 

(4 sets of 8 reps)

Incline Bench Press

-superset with-

Reverse Fly

 

Day Two

Quads and Hamstrings

(3 sets of 10 reps)
Squats
-superset with-
Deadlifts
Leg Extension

(3 sets of 10 reps)
Standing Calf Raise
-superset with-
Seated Calf Raise

Day Three

Biceps/Triceps

(3 set of 10 reps)
Biceps Curl
-superset with-
Overhead Triceps Extension

(3 sets of 10 reps)
Iso Curl
-superset with-
Bench Triceps Dip

Day Four

Shoulders/Back

(3 sets of 10 reps)
Overhead Shoulder Press
-superset with-
Lat Pull down
Alt. Shoulder Press

(3 sets of 10 reps)
Pull Ups
Shoulder Circles (front to side)
-superset with-
Straight-Arm Pull downs

 

~Ryan Belliston

NASM CPT

The Results!