Training - Sam phase 2 - at least 1 warmup

Day Muscle Group Code Exercise

A Pec Dec
B Incline smith machine press
C Very slight incline DB press
Monday Chest/Tris D Very slight incline DB fly
E Flat machine chest press
F v bar cable pushdown
G ez bar skull crusher
A Reverse grip pulldown
B Single arm Cable row
C Bent over row
Tuesday Back/Biceps D Wide grip pulldown
E Close grip tbar row
F Single arm DB preacher curl
G Alternating hammer curl
A Lying hamstring curl single leg
B Squats
C Walking lunges
D Close stance leg press
Wednesday Legs
E Stiff leg deadlifts barbell
F Leg extension
G standing calf raise
H seated calf raise
A Incline machine press
B Close grip pulldown
C Flat DB press
Friday Back/Chest
D Chest supported Tbar row
E Cable cross over
F Rack pull (pull just below knee)
A1 Bent over rear delt fly
A2 Barbell front raise
B Seated DB shoulder press
C Cable lateral raise
Saturday Shoulders/Arms D1 cable upright row
D2 Db lateral raise
E1&2 Cable curl SS cable pushdown
F preacher curl machine
G Overhead cable rope extension
2 exercises
ABS 2x per week your choice
m phase 2 - at least 1 warmup set per movement (working sets outlined)
Exercise Sets Reps Notes Rest
Pec Dec 3 10-12* 60s
cline smith machine press 3 6-8* 60s
ery slight incline DB press 3 10 60s
Very slight incline DB fly 3 8-10* 60s
lat machine chest press 3 8-10* 60s
v bar cable pushdown 3 12 60s
ez bar skull crusher 3 8-10* 60s
Reverse grip pulldown 3 8-10* 60s
Single arm Cable row 3 8-10*/each arm 60s
Bent over row 3 10 60s
Wide grip pulldown 3 12 60s
Close grip tbar row 3 8 60s
ngle arm DB preacher curl 3 10/each arm 60s
Alternating hammer curl 3 20 60s
ng hamstring curl single leg 3 10/each leg 60s
Squats 3 12-15* 60s
Walking lunges 3 20 90s
Close stance leg press 3 15 90s
Stiff leg deadlifts barbell 3 10 90s
Leg extension 3 12 dropset last set 60s
standing calf raise 3 15* 45s
seated calf raise 3 10* 60s
Incline machine press 4 10-12* 60s
Close grip pulldown 4 8-10* 60s
Flat DB press 3 10 60s
hest supported Tbar row 4 10 60s
Cable cross over 3 12 60s
k pull (pull just below knee) 3 8-10* heavy but keep form 90s
Bent over rear delt fly 3 12 60s
Barbell front raise 3 10 60s
eated DB shoulder press 4 8-10* 90s
Cable lateral raise 3 8-12* each arm 60s
cable upright row 2 10 60s
Db lateral raise 2 10 60s
ble curl SS cable pushdown 3 12/each 60s
preacher curl machine 4 10-12* 60s
rhead cable rope extension 4 10 60s
2 exercises 4/each 60s
your choice 60s