Audio digital

|WEEK 1 |
|Day 1 Chest and Biceps |Set 1 |Set 2 |Set 3 |Set 4 |Set 5 |Set 6 |Set 7 |
|Barbell Bench Press |  |  |  |  |x |x |x|
|Incline Dumbell press |  |  |  |  |x |x |x |
|Flat Dumbell Fly |  |  |  |  |x |x |x |
|E-Z Barbell Curl |  |  |  |  |x |x |x|
|Dumbell curl |  |  |  |  |x |x |x |
| | | | | | | | |
|Day 2 Back and Triceps |Set 1 |Set 2 |Set 3 |Set 4 |Set 5 |Set 6 |Set 7|
|Lat Pulldown |  |  |  |  |x |x |x |
|Seated Row |  |  |  |  |x |x |x |
|Lying T-Bar Row |  |  |  |  |x |x |x|
|Skull Crushers |  |  |  |  |x |x |x |
|Tricep Pushdowns |  |  |  |  |x |x |x |
| | | | | | | ||
|Day 3 Legs |Set 1 |Set 2 |Set 3 |Set 4 |Set 5 |Set 6 |Set 7 |
|Squats |  |  |  |  |  |  |x |
|Lunges |  |  |  |  |x |x|x |
|Leg Curls |  |  |  |  |x |x |x |
|Leg Extension |  |  |  |  |x |x |x |
|Calf Raises |  |  |  |  |x |x|x |
| | | | | | | | |
|Day 4 Shoulders |Set 1 |Set 2 |Set 3 |Set 4 |Set 5 |Set 6 |Set 7 |
|Military Dumbell Press |  |  |  |  |x |x|x |
|Seated Side Lateral Raises |  |  |  |  |x |x |x |
|Standing Dumbell Front Raise |  |  |  |  |x |x |x |
|Bent-over Reverse Flys (Rear Delts) |  |  |  |  |x |x|x |
|Dumbell Shrugs |  |  |  |  |  |x |x |

|WEEK 2 |
|Day 1 Chest and Biceps |Set 1 |Set 2 |Set 3 |Set 4 |Set 5...