Not sure what a certain exercise is? Look here.
| BB |
Barbell |
| DB |
Dumbbell |
| EZ |
EZ-Curl Bar |
| SS |
Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 |
2 sets with such weight that failure is reached in 10 to 12 reps |
| 1 x Failure |
1 set of bodyweight exercise taken to failure |
| Monday, Thursday |
Tuesday, Friday |
| Push |
Pull |
| BB Squat |
3 x 8-12 |
BB Deadlift |
2 x 8-12 |
| Leg Press |
3 x 12-15 |
BB Straight-Leg Deadlift |
2 x 8-12 |
| Flat BB Bench Press |
3 x 6-10 |
Wide-Grip Pullups |
3 x Failure |
| Incline DB Bench Press |
2 x 8-12 |
DB Rows |
2 x 8-12 |
| DB Shoulder Press |
3 x 8-12 |
EZ Upright Row |
3 x 8-12 |
| EZ Skullcrusher |
2 x 8-12 |
BB Curls |
2 x 8-12 |
| DB Overhead Extension |
2 x 10-15 |
BB Wrist Curls |
2 x 15-20 |