My Personal Training Program
-7 day program custom for myself, I do not recommend for everyone, this is just for general knowledge of this plan
Monday Day 1- Legs, Abs, Traps
-Calf raises, 5 sets till failure
-Goblet squat warmup
-Barbell squats, 3 sets 6-12 rep range
-Lunges Supersetted with trap shrugs, 2 sets
-Leg extensions, 3 sets till failure
-Dumbbell Romanian Deadlifts 2 sets 8-12 reps
-Hamstring curls, 2 sets till failure
-Abs, hanging leg raises 3 sets
Tuesday Day 2- Chest, Biceps, Triceps, Forearms
-Incline barbell bench press, 3 sets 6-12 reps
-Dumbbell bench press, 2 sets 6-12 reps
-Dumbbell flys, 2 sets
-Tricep pushdowns, 5 sets
-Dumbbell curls standing alternating, 2 sets
-Hammer curls 3 sets
-Forearm curls
Wednesday Day 3- Back, Rear-delts, Neck
-Pull-ups, 3 sets wide grip till failure, then close grip for a few more reps
-Lat-pulldowns, 3 sets 8-12 reps, last set drop set and burnout with failure
-Barbell rows, 4 sets
-Pull-overs, 3 sets
-Superset Bent over Rear-delt flys (small pause and failure on flys)
-Neck curls, 2 sets
Thursday Day 4- Shoulders, Biceps, Triceps, Forearms
-Standing overhead press, 3 sets 6-12 reps
-Lateral Raises, 3 sets 8-15 reps
-Tricep pushdowns, 6 sets
-Bicep curls, standing alternating, 5 sets
-Forearm curls, 5 sets
-Rear-delt flys, bent over standing, 3 sets
Friday Day 5- Legs, Abs, Traps
-Calf raises, 5 sets till failure
-Goblet squat warmup
-Barbell squats, 3 sets 6-12 rep range
-Lunges Supersetted with trap shrugs, 2 sets
-Leg extensions, 3 sets till failure
-Dumbbell Romanian Deadlifts 2 sets 8-12 reps
-Hamstring curls, 2 sets till failure
-Abs, hanging leg raises 3 sets
Saturday Day 6- Chest, Biceps, Triceps, Shoulders, Forearms
-Flat barbell bench press, 3 sets 6-12 reps
-Flat Dumbbell bench press, 2 sets 6-12 reps
-Dumbbell flys, 2 sets
-Seated dumbbell shoulder press, 2 sets
-Lateral raises, 3 sets
-Dumbbell curls standing alternating, 5 sets
-Forearm curls, 5 sets
-Tricep pushdowns, 3 sets
Sunday Day 7- Back, Rear-delts, Neck
-Pull-ups, 3 sets wide grip till failure, then close grip for a few more reps
-Lat-pulldowns, 3 sets 8-12 reps, last set drop set and burnout with failure
-Barbell rows, 4 sets
-Pull-overs, 3 sets
-Superset Bent over Rear-delt flys (small pause and failure on flys)
-Neck curls, 2 sets