Monday Workout

  • Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
  • Leg Press (medium stance, knees follow toes) 3×8
  • Calves 4×12 (seated)
  • Shrugs 3×8
  • Seated Rows (narrow grip) 3×8
  • Pull Downs 2×8 (wide grip), 2×8 (close grip)
  • Sit-ups 3×25

Tuesday Workout

  • Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
  • Leg Press (medium stance, knees follow toes) 3×8
  • Calves 4×12 (seated)
  • Shrugs 3×8
  • Seated Rows (narrow grip) 3×8
  • Pull Downs 2×8 (wide grip), 2×8 (close grip)
  • Sit-ups 3×25

Wednesday Workout

  • Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
  • Leg Press (medium stance, knees follow toes) 3×8
  • Calves 4×12 (seated)
  • Shrugs 3×8
  • Seated Rows (narrow grip) 3×8
  • Pull Downs 2×8 (wide grip), 2×8 (close grip)
  • Sit-ups 3×25

Thursday Workout

  • Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
  • Leg Press (medium stance, knees follow toes) 3×8
  • Calves 4×12 (seated)
  • Shrugs 3×8
  • Seated Rows (narrow grip) 3×8
  • Pull Downs 2×8 (wide grip), 2×8 (close grip)
  • Sit-ups 3×25

Friday Workout

  • Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
  • Leg Press (medium stance, knees follow toes) 3×8
  • Calves 4×12 (seated)
  • Shrugs 3×8
  • Seated Rows (narrow grip) 3×8
  • Pull Downs 2×8 (wide grip), 2×8 (close grip)
  • Sit-ups 3×25