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Monday: Chest and Triceps 1. Flat Bench Press - 4 sets of 8 reps (185 lbs) 2. Incline Dumbbell Press - 4 sets of 10 reps (50 lbs) 3. Chest Flyes - 3 sets of 12 reps (25 lbs dumbbells) 4. Tricep Dips - 3 sets of...

😊 Appreciate it Sir

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Friday: Shoulders and Abs 1. Overhead Press - 4 sets of 8 reps (142 lbs) 2. Lateral Raises - 3 sets of 12 reps (34 lbs) 3. Front Raises - 3 sets of 12 reps (39 lbs) 4. Shrugs - 4 sets of 10 reps...

Thursday: Legs 1. Squats - 4 sets of 10 reps (195 lbs) 2. Leg Press - 4 sets of 12 reps (300 lbs) 3. Leg Curls - 3 sets of 15 reps (80 lbs) 4. Leg Extensions - 3 sets of 15 reps (100 lbs)...

Tuesday: Back and Biceps 1. Deadlifts - 4 sets of 8 reps (225 lbs) 2. Pull-Ups - 4 sets of 10 reps (25 lbs) 3. Bent Over Rows - 4 sets of 10 reps (145 lbs) 4. Lat Pulldowns - 3 sets of 10 reps...

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