He put me on a 4day split for now vs 5day because my goals are different.
DAY 1: LEGS
leg extensions- 5 x 15 ( last set drop )
hack squat or machine squat- 5 x 15,12,12,10,10
leg press feet wide- 4 x 15
walking lunges w/ dbs- 3 x 12-15 steps each leg
stiff leg deadlifts with dbs - 3 x 12-15
standing calf raises superset single leg bodyweight calf raise- 3 x 15
DAY 2: CHEST/DELTS
pec deck flys- 4 x 15 ( last set drop set )
flat bench press- 4 x 15,12,10,8
incline db press- 4 x 15,12,10,8
reverse pec deck- 3 x 20 ( last set drop set )
standing db lateral raises- 4 x 20,15,12,10
rope front raises- 3 x 15
smith machine military press- 3 x 8
DAY 3: OFF
DAY 4: BACK/ABS
lat pulldowns- 4 x 15,15,12,10
hammer strength or machine low row- 4 x 12
1 arm db rows- 4 x 15,12,10,8
smith machine bent over rows- 4 x 8
hyperextensions- 3 x 15
crunches superset leg raises - 3 x 20
DAY 5: OFF
DAY 6: BIS/TRIS
rope pushdowns- 3 x 20
overhead db extensions both arms same time- 3 x 12-15
close grip bench press- 3 x 10
cable kickbacks- 3 x 12-15 each arm
machine preacher curls- 3 x 20
barbell curls- 3 x 8
one arm standing cable curls- 3 x 12-15 each arm
db hammers both arms same time- 3 x 12-15
DAY 7: OFF
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