Goal: Build strength and develop muscles.

FITT: Frequency, Intensity, Time, and Type

Overview:

Monday: Back + Biceps

Tuesday: Rest
Wednesday: Shoulders/Neck + Abdomen
Thursday: Rest
Friday: Chest + Triceps
Saturday: Rest
Sunday: Legs

Monday Pullups Wide-Grip Seated One-Arm Cable Pullover Rope Pulldown

Shoulder Lat Pulldown Cable Row Dumbbell Row Shoulder wide Keep arms at 90 degree
wide grip, Pull bar With a Leaning over grip with angle, pull down on rope
pull toward chest straight bench, extended arms
yourself or neck back pull straights back, pull bar down to
up until weights pull dumbbell your knees
chin is towards you beneath your
above bar body
Tuesday
Wednesday Front Side Lateral Shoulder Neck Press Shrugs Crunches
Raises Raises Press Machine Raise dumbbells Lay down with legs in a 90
Dumbbell Dumbbell Keep arms Sit under by pulling degree angle, lift your torso
Raise Raise parallel to barbell, press shoulders up upwards
dumbbell dumbbells to shoulders barbell
until arms the sides and press upwards
are until arms upwards behind head
extended are aligned
at a 90 with
degree shoulders
angle
Thursday
Friday Bench Incline Bench High Cable Single Cable Standing Cable Reverse Barbell Curls
Press Press Chest Fly Curls Double Bicep Curl barbell with palms facing
Lay on Lay on Pull cables Curl cable Curl the floor
bench, bench, move in front of upwards until Grab both cables
move barbell chest with biceps flex, and curl them
barbell towards slight angle slowly lower Towards your
towards chest extend in your again head while
chest again elbows standing straight
extend
again
Saturday
Sunday Treadmill Squats Leg Press Leg Extension Leg Curl Machine Butt Blaster Machine
30 Place barbell Machine Machine Lay down and Push leg back in a controlled
minutes on shoulders Place feet in Extend legs curl legs upwards motion
running squat until the middle until knees while not moving
hip joint is of platform almost lock in hips from the
below knee and extend ground
joint legs until
knees
almost lock
in