workout

Monday – Upper (Chest Focus) §

1. Primary Chest: Incline Barbell Bench Press
2. Upper Back (1): Barbell Row
3. Secondary Shoulder: Seated Overhead Press
4. Chest Isolation: Machine Flyes
5. Side Delts (1): Dumbbell Lateral Raises
6. Biceps (1): Cable Curl
7. Forearms (1): Dumbbell Wrist Curls

Tuesday – Lower (Squat Focus) §

1. Primary Squat: Barbell Back Squat
2. Weighted Pull-up: Weighted Pull-ups
3. Secondary Ham: Romanian Deadlift
4. Quad Iso: Leg Extension
5. Triceps (1): Triceps Overhead
6. Rear Delts (1): Face Pulls
7. Abs (1): Hanging Leg Raises

Thursday – Upper (Shoulder Focus) §

1. Primary Shoulder: Standing Overhead Press
2. Upper Back (2): Cable Row
3. Secondary Chest: Incline Bench Press
4. Side Delts (2): Cable Lateral Raises
5. Chest Isolation: Cable Crossover
6. Biceps (2): Machine Curl
7. Forearms (2): Reverse Barbell Curl

Friday – Lower (Deadlift Focus) §

1. Primary Deadlift: Deadlift
2. Machine Lats: Lat Pulldown
3. Secondary Quad: Leg Press
4. Ham Iso: Leg Curl Machine
5. Triceps (2):** Triceps Dip
6. Rear Delts (2): Reverse Pec Deck
7. Abs (2): Cable Crunches