Day 3: Cardio
Cardio
Cardio Only
Day 4: Back/Triceps/Calves
Exercise 1
Dumbbell Pullover
2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (increase weight between sets)
Exercise 2
Close-Grip Pulldown
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
Exercise 3
One-Arm Dumbbell Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
Exercise 4
Wide Grip Cable Row
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
Exercise 5
Barbell Deadlifts
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
Exercise 6
Triceps Pushdown
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
Exercise 7
Lying Triceps Extensions
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
Exercise 8
Seated Triceps Press
1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure
Desired weight (1 min rest between sets)
Exercise 9
Calf Press on Leg Press
1 warm up set of 10-12 reps, 3 rest-pause sets to failure
Desired weight (10-15 sec rest between sets)
Exercise 10
Seated Calf Raise
1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure
Desired weight (1 min rest between sets