Unfortunately, it is 4 days in a row but given my schedule this is really all I can swing.
Monday Chest/Biceps
Incline DB press 4 sets 6-8 reps
Flat DB press 4 sets 6-8 reps
Weighted lean forward Dips 4 sets 6-8 reps
Barbell Curls 3x6-8
Alternating Bicep Curls 3x6-8
15 mins HIIT
Tuesday Legs
Squats 4x6-8
45 degree leg press 4x6-8
SLDLs 4x6-8
Calf Raises 4x6-8
Calf Raises on 45 degree leg press 4x6-8
Wednesday Shoulders/Traps
Seated DB Presses 4x6-8
Upright Row 4x6-8
Reverse Flys 4x6-8
DB Shrugs 4x6-8
BB shrugs 4x6-8
15 mins HIIT
Thursday Back/Triceps
Dead Lifts 4x6-8
Bent over DB rows 4x6-8
Lat Pull down 4x6-8
Close Grip Bench Press 4x6-8
Weighted dips (not leaning forward) 4x6-8
15 mins HIIT
Any critiquing would be appreciated.
Monday Chest/Biceps
Incline DB press 4 sets 6-8 reps
Flat DB press 4 sets 6-8 reps
Weighted lean forward Dips 4 sets 6-8 reps
Barbell Curls 3x6-8
Alternating Bicep Curls 3x6-8
15 mins HIIT
Tuesday Legs
Squats 4x6-8
45 degree leg press 4x6-8
SLDLs 4x6-8
Calf Raises 4x6-8
Calf Raises on 45 degree leg press 4x6-8
Wednesday Shoulders/Traps
Seated DB Presses 4x6-8
Upright Row 4x6-8
Reverse Flys 4x6-8
DB Shrugs 4x6-8
BB shrugs 4x6-8
15 mins HIIT
Thursday Back/Triceps
Dead Lifts 4x6-8
Bent over DB rows 4x6-8
Lat Pull down 4x6-8
Close Grip Bench Press 4x6-8
Weighted dips (not leaning forward) 4x6-8
15 mins HIIT
Any critiquing would be appreciated.
