6 Months from 4/15/2021 Banta Bruz Chest, Triceps, Core Back, Biceps, Core Legs, Shoulders, Core Rest Repeat

Monday

Chest & Triceps

  1. Bench Press
  2. Incline Dumbbell Press
  3. Dips
  4. Bent Forward Cable Crossover
  5. Pec Deck Machine
  6. Tricep Pushdowns (V bar)
  7. Isolated Tricep Extensions
  8. Skullcrushers
  9. Farmer Walks

Core

  1. Leg Raises
  2. Cable Crunches
  3. AB Machine
  4. Hyperextensions
  5. Pelvic Thrusts
  6. Planks

Finish up workout with 30 minutes of cardio

Tuesday

Back & Biceps

  1. Deadlifts
  2. Pullups
  3. Bent-Over Rows
  4. T Bar Row
  5. Lateral Pulldowns
  6. Cable Rows

Core

  1. Leg Raises
  2. Cable Crunches
  3. AB Machine
  4. Hyperextensions
  5. Pelvic Thrusts
  6. Planks

Finish up workout with 30 minutes of cardio

Wednesday

Legs & Shoulders

  1. Squats
  2. Leg Press
  3. Calf Raises (Leg Press)
  4. Single Leg Calf Raises
  5. Seated Dumbbell Calf Raise
  6. Box Jumps
  7. Hack Squat Press
  8. Barbell Calf Raises
  9. Leg Extensions
  10. Leg Abductors
  11. Shoulder Press
  12. Arnold Press
  13. Shrugs

Core

  1. Leg Raises
  2. Cable Crunches
  3. AB Machine
  4. Hyperextensions
  5. Pelvic Thrusts
  6. Planks

Finish up workout with 30 minutes of cardio

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