Monday – Chest / Triceps

  • Flat Bench – 3 sets of 10 reps
  • Cable Fly’s – 5 sets of 15 reps
  • Incline Dumbbell Press – 3 sets of 12 reps
  • Dumbbell Fly’s – 5 sets of 12 reps
  • Tricep Pushdowns – 5 sets of 12 reps
  • Skull Crushers – 5 sets of 12 reps
  • Tricep Dips – 3 sets of 12 reps

Tuesday – Back / Biceps

  • Lat Pulldown Wide Grip – 4 sets of 10 reps
  • Rows – 4 sets of 10 reps
  • One Arm Dumbbell Rows – 3 sets of 10 reps
  • Lat Pulldown Reverse Grip – 3 sets of 10 reps
  • Deadlifts – 4 sets of 10 reps
  • Hammer Curls – 3 sets of 10 reps
  • Preacher One Arm Dumbbell Curls – 3 sets of 10 reps

Wednesday – Shoulders / Abs

  • Lateral Raise Dumbbell – 5 sets of 25 reps
  • Seated Dumbbell Press – 4 sets of 12 reps
  • Standing Barbell Press – 3 sets of 20 reps
  • Bent Over Rear Delt Raises – 3 sets of 25 reps
  • Front Dumbbell Raises – 2 sets of 25 reps
  • Hanging Leg Raises with Twists – 7 sets of 8 reps
  • Crunches – 5 sets of 20 reps
  • Weighted Cable Sit-Ups – 3 sets of 20 reps

Thursday – Legs / Calves

  • Leg Extensions – 5 sets of 25 reps
  • Squats – 6 sets of 25 reps
  • Leg Press – 4 sets of 8 reps
  • Barbell Lunges – 2 sets of 25 reps
  • Seated Leg Curls – 3 sets of 25 reps
  • Calf Raises Seated – 3 sets of 25 reps
  • Calf Raises Standing – 3 sets of 15 reps
  • Smith Machine Calves – 2 sets of 25 reps

Friday – Back / Biceps & Abs

  • Lat Pulldown Wide Grip – 4 sets of 10 reps
  • Rows – 4 sets of 10 reps
  • One Arm Dumbbell Rows – 3 sets of 12 reps
  • Lat Pulldown Reverse Grip – 3 sets of 10 reps
  • Deadlifts – 4 sets of 10 reps
  • Hammer Curls – 3 sets of 10 reps
  • Preacher One Arm Dumbbell Curls – 3 sets of 10 reps
  • Crunches – 3 sets of 15 reps
  • Hanging Leg Raises – 3 sets of 20 reps

Saturday – Legs / Calves

  • Leg Extensions – 5 sets of 20 reps
  • Squats – 4 sets of 15 reps
  • Leg Press – 4 sets of 15 reps
  • Single Leg Extension – 3 sets of 20 reps
  • Seated Calf Raises – 4 sets of 10 reps
  • Standing Calf Raises – 3 sets of 8 reps

Sunday – Rest

 

Peace.

Categories: Personal

Leonardo Alcantar

Leonardo Alcantar

Leonardo earned his Bachelor’s degree in Computer Science from The College of St. Scholastica and graduated with the highest distinction (Summa Cum Laude). He is now in the process of earning his Master of Science in Digital Forensics. With a background in developing solutions for highly regulated fields, such as finance and healthcare – Leonardo is always learning and earning certifications along the way to increase the level of service he can offer.

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