Full Week Workout Planbr ---------------------------------------------br Monday - CHEST & TRICEPbr Tuesday. - BACK & BICEPbr Wednesday - RESTbr Thursday - SHOULDERS & ABSbr Friday. - LEGS & FOREARMbr Saturday - RESTbr Sunday - RESTbr br MONDAY - CHEST WORKOUTbr ----------------------------------------br 1) BARBELL BENCH PRESSbr 2) INCLINE DUMBBELL PRESSbr 3) PEC DECK FLY MACHINEbr 4) LOW CABLE CHEST FLYbr 5) INCLINE PUSHUPSbr 6) STRAIGHT BAR TRICEP PUSH DOWNbr 7) DUMBBELL OVERHEAD TRICEP EXTENSIONbr 8) SKULL CRUSHERSbr br br TUESDAY - BACK AND BICEPbr ----------------------------------------------------br 1) LAT PULL DOWNbr 2) ONE ARM DUMBBELL ROWbr 3) DUMBBELL PULLOVERbr 4) REVERSE GRIP CABLE ROWbr 5) ROMANIAN DEADLIFTbr 6) BARBELL CURLSbr 7) INCLINE DUMBBELL CURLbr 8) PREACHER HAMMER CURLbr br br WEDNESDAY - RESTbr --------------------------------------------------------br br THURSDAY - SHOULDERS AND ABSbr ----------------------------------------------------------------br 1) SMITH MACHINE SHOULDER PRESSbr 2) SEATED DUMBBELL LATER RAISEbr 3) SEATED FRONT RAISEbr 4) FACE PULLSbr 5) BARBELL SHRUGS (WIDE GRIP)br 6) DECLINE CRUNCHESbr 7) HANGING LEG RAISESbr 8) BARBELL TWISTbr br br FRIDAY - LEGS AND FOREARMbr ----------------------------------------------------------------------br 1) SMITH MACHINE SQUATbr 2) LEG PRESSbr 3) LEG EXTENSIONbr 4) STIFF LEG DEADLIFTbr 5) SMITH MACHINE CALF RAISEbr 6) REVERSE WRIST CURLbr 7) BEHIND THE BACK BARBELL WRIST CURLbr br SATURDAY - RESTbr SUNDAY - RESTbr How this content was madebr Altered or synthetic contentbr Sound or visuals were significantly edited or digitally generated.