Supplments

[A-MAN]

Week 1
Day 1

Quads/Calves
Leg Extension 20 25 30
Leg Press/Low on Platform 50 50
Smith Squat 10 8 6
Standing Calf Raise 50 50 50
Cable Crunches Fail Fail Fail

Day 2

Chest/Biceps
Flat DB Press 10x10
EZ Curl Bar Close/Wide/Rev 50 50 50
Wrist Curls 50 50 50
Oblique Crunch 50 50 50

Day 3 Off

Day 4

Hams/Calves
Lying Leg Curl 20 25 30
Smith Sumo Squat 20 20 20
Walking DB Lunges 30yds 30yds 30yds
Leg Press/Heels only 20 20 20
Leg Press Calf Raise 50 50 50 50

Day 5

Back/Triceps
Close Grip Pull Downs 20 15 10 8
Seated Cable Row 8 8 6
Chin Ups Fail Fail Fail
Fail
Skull Crushers 20 10 5
Shrug 50 50 50
Decline Situps 20 20 20 20

Day 6

Shoulders
Side Laterals 20 25 30
Straight Bar Front Lateral 20 20 20
Upright Rows 30 30 30
Smith Press 75
Planks Front/side

Day 7 Off