1. Ryan’s Exercise Program
Phase 1

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

3. 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

4. Off day!

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

6. 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