sets of 15, 10, 5, 1 reps
day 1 – push. Squats, smith lunge , bench, smith shoulder press, calf raises.
Day 2 – pull. Deadlift, hamstring curls, wide chin ups, upright row, shrugs.
Day 3 – run and abs.
Day 4 – push squats, leg extension, calf raises, standing shoulder press, incline chest, triceps extension.
Day 5 – pull – deadlift, under arm chins, cable row, seated bicep curls. Standing bicep curls.
Enjoy x