Ryan’s Exercise Program Phase 1

Monday Chest and triceps Bench Press -3 sets of 10 reps Incline Bench press -3 sets of 10-12 reps Dumbbell Fly’s -3 sets of 10-12 reps Triceps extension -4 sets of 8 reps Dumbbell Pullovers -3 sets of 8 reps Cable Cross-over - Burn outs

Tuesday Legs Squats Lunge Squats Leg Presses Leg curls Stiff Legged dead lift Calve raises 5 sets of 5 reps 3 sets of 10 reps 3 sets of 8 reps 4 sets of 10 reps 3 sets of 20 reps

Off day!

Thursday Back and Biceps Bent over rows -4 sets of 8 reps Dead lift -5 sets pyramid to max lift Lat pull downs -3 sets of 10 reps Bicep curls -4 sets of 10 reps Preacher curls -4 sets of 10 reps

Friday Shoulders and legs Shoulder press Lateral raises Squats Leg curls Leg extensions 4 sets of 10 reps 3 sets of 10 reps Pyramid to max lift