Entraînement

Monday — Push

1. 01Bench PressMonday · 2–3 × 5
2. 02Incline Dumbbell PressMonday · 2–3 × 6–10
3. 03DipsMonday · 2–3 × 6–10

Entraînement

Tuesday — Pull

Choose dumbbell or cable rows.

1. 01Seated RowTuesday · 2–3 × 6–10
2. 02T-Bar RowTuesday · 2–3 × 6–10
3. 03Dumbbell Row or Cable RowTuesday · 2–3 × 6–10
4. 04Biceps CurlTuesday · 2–3 × 6–10

Entraînement

Wednesday — Legs

1. 01SquatWednesday · 2–3 × 5
2. 02Split SquatWednesday · 2–3 × 6–10
3. 03Leg PressWednesday · 2–3 × 6–10
4. 04Calf RaiseWednesday · 2–3 × 6–10

Entraînement

Thursday — Push

1. 01Shoulder PressThursday · 2–3 × 6–10
2. 02Lateral RaiseThursday · 2–3 × 6–10
3. 03Triceps PushdownThursday · 2–3 × 6–10

Entraînement

Friday — Pull

Use the opposite grip on pulldowns.

1. 01Pull-Up or Chin-UpFriday · 2–3 × 6–10
2. 02Lat PulldownFriday · 2–3 × 6–10
3. 03Biceps CurlFriday · 2–3 × 6–10

Entraînement

Saturday — Legs

Choose Romanian or stiff-leg deadlifts.

1. 01DeadliftSaturday · 2–3 × 5
2. 02Romanian Deadlift or Stiff-Leg DeadliftSaturday · 2–3 × 6–10
3. 03Leg CurlSaturday · 2–3 × 6–10
4. 04Calf RaiseSaturday · 2–3 × 6–10