Proload

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bucky style

Day 1: pecs & tri

Incline Bench Press

4 sets of 12 reps

Dumbbell Flyes

3 sets of 10 reps

Decline Bench Press

4 sets of 8 reps

Chest Press Machine

4 sets of 12 reps

Tricep Pushdown

3 sets of 8 reps

Tricep Kickback

3 sets of 10 reps

Day 2: lats & bi

Lat Pulldown

4 sets of 3 reps

Deadlift

4 sets of 5 reps

T-Bar Row

4 sets of 8 reps

Back Extension

4 sets of 15 reps

Bicep Curl

4 sets of 12 reps

Barbell Shrug

3 sets of 12 reps

Day 3: rest

Day 4: quads

Squat

3 sets of 8 reps

Leg Press

3 sets of 8 reps

Leg Curl

3 sets of 10 reps

Leg Extension

4 sets of 12 reps

Day 5: rest

Day 6: delts

Dumbbell Shoulder Press

4 sets of 12 reps

Lateral Raise

4 sets of 15 reps

Plate Front Raise

3 sets of 12 reps

Reverse Fly

4 sets of 10 reps

Cable Lateral Raise

4 sets of 10 reps

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