Through the tracking system you will notice a significant improvement in your body.
Monday - Chest
Tuesday - Legs
Wednesday - Back + Traps
Thursday - Arms
Friday - Shoulders
Saturday - Abs
Sunday - Rest
On this routine the arms day could be split like this:
• Cable Bicep Curl/Tricep dips on bench: 4 sets of 6-8 reps (superset)
• Barbell curl/Close grip bench press: 4 sets of 6-8 reps (superset)
• One arm preacher curl: 3 sets of 10 reps
• Tricep pull down: drop set (4 different weights)
• Tricep kick back: 3 sets of 10 reps
• Bicep cable curl: drop set (4 different weights)
• Reverse grip barbell curl: 3 sets of 10
• Wrist circles: 3 sets of 30 seconds
•Kneeling Cable Crunches W/Rope 4 sets 30 reps