icehouselifting - M-W-F-S

icehouselifting - M-W-F-S

Day 1 - Monday - Chest & Back
Chest
Exercise	Sets	Reps
Barbell Bench Press	5	See instructions
Dumbbell Bench Press	4	8, 6, 6, 4
Weighted Chest Dip	4	4-6
Back
Exercise	Sets	Reps
Seated Row	5	10,8,8,8,6
Workout Notes
Bench press: Warmup 10 reps of 50% 1 REP MAX. 4 sets of 2-3 reps 75-95% 1 REP MAX. Last set do your 1 REP MAX.

Tuesday: Rest Day/Abdominal Work

Day 2 - Wednesday - Legs
Legs
Exercise	Sets	Reps
Squat	6	See instructions
Leg Curl	4	4-6
Leg Extension	4	4-6
Standing Calf Raise	4	15
Workout Notes
Warmup. 6 sets total. First 4 sets, 2-3 reps 90% 1 REP MAX. 5th set 1 REP MAX, 6th set increase 1 REP MAX.

Thursday: Rest Day/Abdominal Work

Day 3 - Friday - Shoulders and Triceps
Shoulders
Exercise	Sets	Reps
Military Press	4	6
Incline Bench Press	4	6
Dumbbell Front Raise	4	8
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	4	10, 8, 6, 4
Lying Tricep Extension	4	6-8

Day 4 - Saturday - Legs
Legs
Exercise	Sets	Reps
Deadlifts	6	6-8
Leg Curl	4	10
Smith Machine Lunge	5	6 each leg
Standing Calf Raise	5	10-15

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