MON - Chest/shoulders
warmup with 2 sets of pushups
flat BB bench press - 3x5-8
incline DB bench press - 3x8-12
dips - 2x5-8
(incline) DB flys - 2x8-12
military press - 3x5-8
lateral raises - 3x8-12
TUE - Back
deadlifts - warm up with 2-4 sets, then 3x5
bent-over BB rows - 4x5-8
pullups - 4x8-12
reverse flys - 3x8-12
WED - Cardio & abs
THU - Legs
(front) squats - warmup with 2-4 sets, then 3x5-20
walking lunges - 3x8-12
leg extensions - 3x8-12
unilateral leg curls - 3x5-8
SLDL - 3x8-12
standing calf raises - 4x8-12
seated calf raises - 2x12-25
FRI - Arms
dips - 3x8-12
close-grip bench press - 3x5-8
cable pushdowns (or french press or overhead tricep extensions) - 2x8-12
DB curls - 3x8-12
incline hammer curls - 3x8-12
concentration curls - 2x8-12
WEEKEND - Cardio & abs
I'd love to get feedback : ) !
Thank's alot!
Opinion on program.
Linear Mode
