Losprimos

Day 1: Upper Power
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Dumbbell Bench Press

1 warm-up set of 10 reps 
3 working sets of 4 reps
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Rack Chin-Up

1 warm-up set of 10 reps 
3 working sets of4 reps
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Decline Barbell Bench Press

3 sets of 4 reps
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Narrow-Grip T-Bar Row

3 sets of 4 reps
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Standing Military Press

3 sets of4 reps
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Barbell Curl

3 sets of 4 reps




Day 2: Lower Power
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Barbell Squat

3 drop sets of 4-6 reps
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Barbell Deadlift

3sets of 4 reps
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Hack Squat

3 sets of 4 reps
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Leg Press

3 sets of 4 reps

Superset

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Leg Extensions

3 sets of 10 reps
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Seated Leg Curl

3 sets of 10 reps


Day 3: Abs/Calves
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Standing Dumbbell Calf Raise

3 sets of 10 reps
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Cable Crunch

3 sets of 10 reps• [pic] [pic]

Donkey Calf Raises

3 sets of 10 reps
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Standing Calf Raises

3 sets of 10 reps
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Seated Calf Raise

3 sets of 10 reps
• [pic]Dragon Flag

3 sets of 10 reps





Day 4: : Back and Chest Hypertrophy

Superset

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Flat Bench Cable Flyes

1 warm-up set of 10 reps 
3 working sets of 10 repseach
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Seated Cable Rows

1 warm-up set of 10 reps 
3 working sets of 10 reps each

Superset

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Dumbbell Flyes

1 warm-up set of 10 reps 
3 working setsof 10 reps each
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Wide-Grip Lat Pulldown

1 warm-up set of 10 reps 
3 working sets of 10 reps each

Superset

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Decline Barbell Bench Press

3 sets of10 reps
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Straight-Arm Pulldown

3 sets of 10 reps

Superset

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Underhand Cable Pulldowns

3 sets of 10 reps
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Reverse Triceps Press...