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Schedule
Saturday
Monday
Tuesday
Wednesday
Thursday
Friday
Leg Day
Squats.
Leg Day
Lunges.
Leg Day
Plank leg lifts.
Leg Day
Single-leg deadlifts.
Leg Day
Stability ball knee tucks.
Back Day
Single Arm Bent Over Rows.
Back Day
Standing Bent Over Lateral Raises.
Back Day
Cable Machine High Pull with Ropes.
Back Day
Rear Deltoid Machine.
Back Day
Assisted Pullups.
Chest Day
Barbell bench press.
Chest Day
Pec deck.
Chest Day
Cable crossover.
Chest Day
Chest press.
Chest Day
Inclined dumbbell flies.
Arms Day
Bicep curls to push press.
Arms Day
Plank sidewalk.
Arms Day
Kickboxing punches.
Arms Day
Rolling pushups.
Arms Day
Side plank.
Lateral Delts
Dumbbell Side Lateral Raises.
Lateral Delts
Side Plank with Arm Raise.
Lateral Delts
Barbell Upright Row.
Lateral Delts
Seated Arnold Press.
Lateral Delts
Seated Dumbbell Military Press.
Shoulders Day
Dumbbell front raise.
Shoulders Day
Dumbbell lateral raise.
Shoulders Day
Reverse fly.
Shoulders Day
Seated military press.
Shoulders Day
One-arm dumbbell push press.
