Day 2 – Lower Body and Abs
Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.
Barbell squat
One leg barbell squat
Lunges
Standing calf press
Stiff leg barbell
Crunches
Machines can be especially helpful when working your lower body. Here are some you should consider on this day:
Leg presses on a plate loaded machine
Leg extension machine
Seated hamstring curls
Standing hamstring curls
Ab machine
Day 3 – Rest
Day 4 – Upper Body
Increase your sets to 3 doing 10 – 12 reps each
Chin ups (get assistance if necessary)
Seated dumbbell hammer curls
Dumbbell presses on an inclined bench
Standing barbell military press
Standing bicep curls
Barbell tricep extension
Upright barbell row
Front dumbbell raise
The machines you can use on this day include:
Seated cable rows
Upright cable rows
Cable crossover flies
Tricep rope pushdowns
