Daily routine

[Roderick]

Monday – Back

Single Arm Dumbbell Rows & Two Handed Dumbbell Rows, 4 sets of 12+ reps
Reverse Cable Fly’s, 5 sets of 12+ reps
Lat Pull-Downs, 5 sets of 12+ reps
T-Bar Rows, 4 sets of 12+ reps
Bent Over Barbell Rows, 4 sets of 12+ reps

Tuesday – Chest

Incline Chest Barbell Press, 5 sets of 12 reps
Flat Bench Barbell Press, 5 sets of 12 reps
Cable Fly’s, 6 sets of 16-20 reps

Wednesday – Legs (Hamstrings and Quads)

Lying Leg Curl Machine, 4 sets of 12+ reps
Isolated Single Leg Curl Machine, 4 sets of 12+ reps
Stiff Legged Dead-Lifts, 5 sets of 12 reps
Leg Extensions, 4 sets of 12+ reps
Leg Press, 4 sets of 12 reps
Hack Squats, 5 sets of 12 reps

Thursday – Shoulders and Traps

Dumbbell Lateral Raises, 5 sets of 12+ reps
Machine Shoulder Press, 4 sets of 12+ reps
Reverse Fly’s, 5 sets of 12+ reps
Machine Trap Raises, 4-6 sets of 12+ reps
Barbell Front Trap Raises, 4-6 sets of 12+ reps

Friday – Arm Day

Single Arm Isolation Cable Bicep Curls, 4 sets of 12+ reps
Dumbbell Bicep Curls, 5 sets of 12+ reps
Reverse Fly’s, 5 sets of 12+ reps
Incline Dumbbell Curls, 4 sets of 12+ reps
Machine Seated Triceps Push Downs, 4 sets of 12+ reps
Overhead Rope Triceps Extensions, 4 sets of 12 reps
Close Grip Bench Press, 4 sets of 10-12 reps