rain kettle
day 1
Incline machine chest press 3x10
Machine chest press 3x10
Decline chest press 3x10
Pec Deck 3x10
Machine preacher curl 4x10
dumbbell hammer curls 4x10
day 2
Barbell squat 3x10
leg press 3x10
quad extension 3x10
lying leg curl 3x10
Smith machine Barbell calve raise 3x10
plate weighted crunch 3x10
Cable crunch 3x10
rest 1/2 days
day 3
Lat pulldown 3x10
T-bar Row 3x10
One arm db row 3x10
Cable lat pullover 3x10
Hyperextension 3x10
Tricep machine 3x10
Cable tricep kickbacks 3x10
day 4
machine shoulder press 3x10
machine lateral raise 3x10
db front raise 3x10
rope facepull 3x10
db shoulder press 3x10
db shrugs 3x15
rest 1/2 days
ripe zinc