Weekly Routine For Week of December 8-14

Monday: Chest
Warm up appropriatly
Incline Barbell Bench Press: 3 X 12,10,8
Flat Barbell Bench Press: 3 X 12,10,8
Flat Dumbell Press: 3 X 12,10,8
Weighted Dips: 4 X 12,10,8,8
Cable Crossovers: 3 X 12

Tuesday: Back
Warm up appropriatly
Pulldowns to the Front: 4 X 10,8,6,4-dropset
One Arm Dumbell Rows: 4 X 10,8,6,4-dropset
T-Bar Rows: 4 X 10,8,6,4-dropset
Cable Rows: 4 X 10,8,6,4-dropset
Pullups: 4 X Failure

Wednesday: Rest

Thursday: Shoulders and Traps
Warm up appropriatly
Seated Dumbell Press: 4 X 12,10,8,8
Lateral Raises: 4 X 12,10,8,8
Upright Rows: 4 X 12,10,8,8
Bent-over Lateral Raises: 3 X 12
Dumbell Shrugs: 4 X 12

Friday: Legs
Warm up appropriatly
Squats: 4 X 15,12,12,10
Leg Press: 3 X 15
Leg Ext.: 4 X 12
Romainian Deadlifts: 3 X 12,10,8
Lying Leg Curls: 4 X 12,10,8,8
Standing Calve Raises: 4 X 15

Saturday: Rest

Sunday: Rest