Friday - Rest Day
Saturday - Arms and Abs
- 5 X 12 Close Grip Bench Press
- 4 X 15-6 French Press
- 3 X 12 Dumbbell Kickbacks
- 6 X 15-5 Standing Barbell Curls
- 6 X 12-8 Seated Alternating Dumbbell Curls
- 4 X to failure Captain Chair Leg Raises
- 3 X to failure Incline Situps
- 5 X 12-4 Barbell Squat
- 4 X to failure Barbell Walking Lunges
- 3 X 15-8 Leg Extensions
- 6 X 12-4 Stiff Leg Deadlift
- Superset 6 X 14 Standing Calf Raises
- 5 X 15-8 Leg Curls
- Superset 6 X 15 Seated Calf Raises
- 6 X to failure Captain Chair Leg Raises
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