Muscle Size, Shape & Definition Workout

Workout Schedule:

Chest
- Decline Smith Presses: 2 Sets x 12 Reps
- Flat Dumbbell Presses: 4 Sets x 20 Reps
- Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
- Seated Dumbbell Presses: 1 Set x 25 Reps
- Reverse EZ Bar Presses: 1 Set To Failure
- Seated Dumbbell Side Laterals: 1 set To Failure

Notes:

none

Workout Schedule:

Quads (2 Full Rotations)
- Leg Presses: 4 Sets x 25 Reps
- Leg Curls: 1 Set x 30 Reps
- Leg Extensions: 1 Set x 30 Reps

Hams
- Leg Curl Machine: 3 Sets To Failure

Notes:

none

Workout Schedule:

Day off

Notes:

Day off

Workout Schedule:

Back
- Pull-ups: 3 Sets x 12 Reps
- Dead Lifts: 3 Sets x 10 Reps
- Dumbbell Rows: 3 Sets x 10 Reps
- Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
- Rear Delt Bent Over Cables or Seated Rear Fly 2 Sets x 25 Reps

Traps
- Barbell Shrugs: 3 Sets x 12 Reps
- Seated Dumbbell Shrugs: 3 Sets x 12 Reps
- Upright Rows: 3 Sets x 12 Reps

Notes:

none

Workout Schedule:

Biceps
- Standing Dumbbell Curls: 2 Sets x 10 Reps
- Dumbbell Drag Curls: 1 Set x 20 Reps
- Incline Hammer Curls: 1 Set x 15 Reps

Triceps
- Close-Grip Benches: 1 Set x 25 Reps
- Tricep Press Downs: 1 Set x 25 Reps
- Double Arm Kickbacks: 1 Set x 25 Reps
- Bench Dips: 1 Set To Failure

Calves
- Seated Calf Raises: 3 Sets x 15 Reps
- Donkey Calf Raises: 3 Sets x 15 Reps

Notes:

none

Workout Schedule:

Rest Day

Notes:

Rest day

Workout Schedule:

Repeat Mondays Workout (start cycle again)

Notes:

Repeat