Barbell bench presses, four sets of six to eight repetitions each set, chest. Barbell rows with a bent over grip, 3 sets of 6-8 reps
Shoulders, 3 sets of 8-10 repetitions of sitting dumbbell presses. Triceps and chest: three sets of eight to ten dips
Triceps/chest: 3 sets of 10-12 repetitions of lying dumbbell triceps extensions Incline dumbbell curls for the biceps, three sets of 10-12 reps
For the legs, do 4 sets of 6-8 repetitions of barbell back squats. Abs: seated row — 3 sets of 8-10 repetitions
Walking lunges with a barbell or dumbbells for three sets of 10-12 repetitions (no videos) to work the quadriceps. Four sets of 12-15 repetitions of calf presses on a leg press.
Three sets of 10-12 repetitions of sitting leg extensions targeting the quadriceps.
For stronger shoulders, do 4 sets of 6-8 repetitions of overhead presses. Incline dumbbell bench presses, three sets of eight to ten repetitions.
Cable rows with one arm — three sets of 10-12 reps Shoulders: three sets of 10-12 repetitions of cable lateral raises
Triceps: three sets of 10-12 repetitions of sitting overhead triceps extensions Machine preacher curls for the biceps, three sets of 12-15 reps.
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