My Workout Layout Days 1-7

Day 1

Chest / Biceps

Bench Press - Medium Grip : 3 Sets of 10-20 Reps
Incline Bench Press : 3 Sets of 15-20 Reps
Dumbbell Bench : 3 Sets of 15-20 Reps

Barbell Curl : 3 Sets of 15-20 Reps
One Arm Dumbbell Curl : 3 Sets of 10-15 Reps
Hammer Curl : 3 Sets of 10-15 Reps

Day 2

Quads / Hams / Calves

Squat : 3 Sets of 10-15 Reps
Hack Squat : 3 Sets of 15-20 Reps
Leg Extensions : 3 Sets of 15-20 Reps

Lying Leg Curl : 3 Sets of 15-20 Reps
Seated Leg Curl : 3 Sets of 15-20 Reps
Dead Lifts : 3 Sets of 10-15 Reps

Calves : 3 Sets of 15 Reps
Calves : 3 Sets of 15 Reps

Day 3

Back / Triceps

Bent Over Rows : 3 Sets of 10-15 Reps
One Arm Rows : 3 Sets of 15-20 Reps
Lat Pull Down : 3 Sets of 10-15 Reps
Seated Rows : 3 Sets of 10-15 Reps

Triceps Pull Down : 3 Sets of 15-20 Reps
Standing Triceps Extension : 3 Sets of 15-20 Reps
Triceps Pull Down : 3 Sets of 15-20 Reps

Day 4

Shoulders / Biceps / Triceps

Smith Head Overhead Shoulder Press : 3 Sets of 10-15 Reps
Lat Raise : 3 Sets of 15-20 Reps
Shrugs : 3 Sets of 15-20 Reps
Seated Bent-Over Delt Raise : 3 Sets of 10-15 Reps

Barbell Curl : 3 Sets of 15-20 Reps
One Arm Dumbbell Curl : 3 Sets of 10-15 Reps
Hammer Curl : 3 Sets of 10-15 Reps

Triceps Pull Down : 3 Sets of 15-20 Reps
Standing Triceps Extension : 3 Sets of 15-20 Reps
Triceps Pull Down : 3 Sets of 15-20 Reps

Day 5

Quads / Hams / Calves

Squat : 3 Sets of 10-15 Reps
Hack Squat : 3 Sets of 15-20 Reps
Leg Extensions : 3 Sets of 15-20 Reps

Lying Leg Curl : 3 Sets of 15-20 Reps
Seated Leg Curl : 3 Sets of 15-20 Reps
Dead Lifts : 3 Sets of 10-15 Reps

Calves : 3 Sets of 15 Reps
Calves : 3 Sets of 15 Reps

Day 6

Rest

Day 7

Rest

-Cameron Leeds