workout

weekly split. sets × reps.

monday (chest)

• bench press 4×6–8
• decline dumbbell flyes 3×10–12
• chest dips 3×8–10

tuesday (quads & calves)

• squat 4×6–8
• calf raise 4×12–15
• bulgarian split squat 3×8–12 / leg

wednesday (back & core)

• chin-up + negatives 4 sets
• military press3×8–10
• landmine row 3×8–12
• landmine 180 3×12–15 / side

thursday (upper chest, triceps & shoulders)

• incline bench press 3×8–10
• skullcrushers 3×10–12
• rear delt flyes 3×12–15
• decline sit-up 3×12–15

friday (deadlift, biceps & delts)

• deadlift 3×6–8
• bicep curls 3×10–12
• lateral raises 4×12–15

saturday (optional)

• hammer curls 3×15–20
• ab wheel 3×10–12
• dumbbell side bends 3×15–20 / side