Monday - Legs

• Squat wide stance: 3 sets x 8 reps
• Squat narrow stance: 3 sets x 8 reps
• Stiff legged dead lift: 4 sets  x 8 reps
• Leg press wide foot placement: 3 sets x 8 reps
• Leg press narrow foot placement: 3 sets x 8 reps
• Leg curl and leg extension high rep drop sets

Tuesday - Chest, Biceps

• Flat bench press: 3 x 8 reps
• Incline bench press: 3 x 8 reps
• Dips 3 x drop set (dumbbell between legs drops just before failure)
• Flat dumbbell press: 3 x 8 reps
• Incline dumbbell press: 3 x 8 reps
• Straight barbell curls: 3 x 12 reps
• Heavy hammer curls: 3 x 12 reps
• Cable curls: 3 x drop sets

Wednesday - Back, Traps

• Deadlift: 3 sets x 8 reps
• Bent over barbell rows: 3 sets x 8 reps
• Bent over v bar rows: 3 sets x 8
• Cable rows: 3 sets x dropset
• Barbell shrug: 4 sets x 8 reps
• Dumbbell shrug: 4 sets x 8 reps

Thursday - Shoulders, Triceps, Abs

• Military press: 3 sets x 8 reps
• Barbell up right rows: 3 sets x 8 reps
• Side raises: 3 sets x dropset
• Rear pec deck: 3 sets x dropset
• Skull crushers: 3 sets x 12 reps
• Cable tricep extension (infront of body): 3 sets x 12 reps
• Over head cable tricep extension: 3 sets x 12 reps
• Kneeling cable crunches: 3 sets x 12 reps
• Standing cable crunches: 3 sets x 12 reps
• Weight leg raises: 3 sets x 12 reps

Friday- Chest, Calves, HIIT

• Incline dumbbell flys: 3 sets x 12 reps
• Flat dumbbell flys: 3 sets x 12 reps
• Incline cable flys: 3 sets x 12 reps
• Pec deck: 3 sets x 12 reps
• Calf raises (straight leg): 4 sets x drop set
• Donkey calf raises (bent leg for soleus): 4 sets x drop set
• 1:2 bike intervals for 20 minutes

Saturday - Back, Abs

• Wide grip pull ups: 3 sets x 12 reps
• Wide grip pull downs: 3 sets x 12 reps
• Close grip pull downs: 3 sets x 12 reps
• Machine pull downs: 3 x dropset
• Crunches: 3 sets x 30 reps
• Ab rows: 3 sets x 30 reps
• Leg raises: 3 sets x 30 reps

Sunday - Rest

Interview with Tavi: CutAndJacked-Interview-Tavi-Castro