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Thursday: Legs 1. Squats - 4 sets of 10 reps (195 lbs) 2. Leg Press - 4 sets of 10 reps (310 lbs) 3. Leg Curls - 3 sets of 15 reps (80 lbs) 4. Leg Extensions - 3 sets of 15 reps (100 lbs) 5. Calf Raises - 4 sets of 15 reps (45 lbs) 6th week - Test (250 mg -...

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Tuesday: Back and Biceps 1. Stiff Leg Deadlifts - 4 sets of 6 reps (295 lbs) 2. Pull-Ups - 4 sets of 10 reps (weight - 25 lbs) 3. Bent Over Rows - 4 sets of 10 reps (135 lbs) 4. Lat Pulldowns - 3 sets of 12 reps (100 lbs)...

Monday: Chest and Triceps 1. Flat Bench Press - 4 sets of 8-10 reps (185 lbs) 2. Incline Dumbbell Press - 4 sets of 10-12 reps (85 lbs) 3. Chest Flyes - 3 sets of 12 reps (25 lbs dumbbells) 4. Tricep Dips - 3 sets of 10 reps (weight 25 lbs)...

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😁 I'm in my 30s

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