Power Up Your Game

Day 1
Bench Press: 12, 10, 8, 6, 12 reps
Lat Pulldown: 12,10,8,6,12 reps
Seated Row: 12,10,8,6,12 reps
Shrug: 12,10,10 reps
Bicep Curl: 12,10,8,6,12 reps
Triceps Pushdown: 12,10,8,6,12 reps


Day 2
Squats: 12,10,8,6,12 reps
Leg curls: 12,10,8,6, 12 reps
Calf raises: 12,10,8,6,12 reps
Cable Crossover: 12, 10, 8, 6, 12 reps
Peck Deck 12,10,8,6,12 reps
Dumbbell Fly: 15,12,10,10 reps

Day 3
Dumbbell Shoulder Press: 12,10,8,6,12 reps
Cable Upright Row: 12,10,8,6,12 reps
One-Arm Side Lateral: 12 sets of 3 reps
Cable Incline Flyes: 3 sets of 15 reps
Cable One-Arm Curl: 12,10,8,6,12 reps
Triceps Overhead Cable Extension: 12,10,8,6,12 reps
Forearm Curl: 12,10,8,6,12 reps
Abs Crunch: 12,10,8,6,12 reps


Day 4
Lunge: 12,10,8,6,12 reps
Leg Press: 20,15,12,10,20 reps
Calf Raise: 4 sets of 20 reps
Deadlift: 12,8,10,15 reps
Pull-Up: 3 sets to failure
Dumbbell Curl: 12,10,8,6,12 reps
Triceps Pushdown: 12,10,8,6,12 reps


Day 5
Incline Bench: 12,10,8,6,12 reps
Incline Fly: 12,10,8,6,12 reps
One-arm Pushdown: 3 sets of 15 reps
High Cable Curl: 3 sets of 15 reps
Lat-Pulldown: 12,10,8,6,12 reps
Rear Delt Raise: 3 sets of 15 reps
Sit-Ups: 3 sets of 20 reps