It will take 12 days to complete one cycle. Recommended 3 cycles
Workout A
Chest: Incline, flat or decline press, flyes
Side delts: Side raises
Tricep: Dips 3-5reps. If you can do more than 5 reps with
your body weight, add weight!
96Hours Later
Workout B
Quads: Squat or leg press
superset with...
leg extensions
Calves: Standing calf raises 12-20reps.
96 Hours Later
Workout C
Back: Reverse grip palms up pulldowns, Deadlift
3-5reps
Biceps: Curl
96 Hours Later Return to Workout A or go on Heavy
Duty Routine 3