Monday: Chest and Back 

• Flat bench Dumbbell press: 4 sets x 8-10 reps
• Incline Barbell press: 4 sets x 8-10 reps 
• Cable Fly’s: 4 sets x 8-10 reps 
• Incline dumbbell fly’s: 4 sets x 8-10 reps 
• Peck Deck: 4 sets x 8-10 reps 
• Deadlifts: 4 sets x 8 reps 
• T-bar row: 4 sets x 8 reps 
• Lat pull down: 4 sets x 8-10 reps 
• Hammer strength high row: 4 sets x 8 reps 
• Hammer strength low row: 4 sets x 8 reps 

Tuesday: Abs

• Decline Crunches: 4 sets x until failure
• Lying leg raises: 4 sets x until failure
• Cross body crunch: 4 sets x until failure
• Decline oblique crunch: 4 sets x until failure

Wednesday: Legs 

• Squats: 4 sets x 10 reps 
• Leg press: 6 sets x 8-10 reps 
• Quad extension: 4 sets x 8-10 reps  
• Hamstring Curl: 4 sets x 8-10 reps 
• Barbell Walking lunges: 3 sets x 50 metres  
• Calf raises: 3 sets x 8 reps 

Thursday: REST DAY

Friday: Shoulders

• Dumbbell shoulder press: 4 sets x 8 reps 
• Seated Barbell press: 4 sets x 8-10 reps 
• Seated lateral raises: 4 sets x 8-10 reps 
• Seated barbell front raises: 4 sets x 8-10 reps 
• Reverse fly’s: 4 sets x 8 reps 
• Shrugs: 3 sets x 20 reps 

Saturday: Arms 

• EZ bar 21’s: 3 sets x 21 reps 
• Barbell Bicep Curls: 4 sets x 8 reps 
• Seated Hammer Curls: 4 sets x 8-10 reps 
• Cable Preacher curls: 4 sets x 8-10 reps 
• Tricep pushdowns: 4 sets x 8-10 reps 
• Skull Crushers: 4 sets x 8-10 reps 
• Cable Incline Tricep extensions: 4 sets x 8-10 reps 

Sunday: REST

Harrison Twins interview: Harrison-Twins

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