# Main Work:## Day 1 | PULL A* EXERCISE 1 | DB Rows: 4 sets.* EXERCISE 2 | Alt. DB Curls: 3 sets.* EXERCISE 3 | DB High Pulls: 3 sets.* EXERCISE 4 | Cable Lat Pulldowns: 3 sets.* EXERCISE 5 | DB No Money Curls: 2 sets.* EXERCISE 6 | DB Shrugs: 3 sets.* EXERCISE 7 | Rear Delt Flyes: 4 sets.## Day 2 | PUSH A* EXERCISE 1 | DB Bench Press: 4 sets.* EXERCISE 2 | Lying DB Triceps Extensions: 3 sets.* EXERCISE 3 | DB OHP: 3 sets.* EXERCISE 4 | DB Floor Flyes: 3 sets.* EXERCISE 5 | DB Side Lateral Raises: 3 sets.* EXERCISE 6 | Single DB OHE: 2 sets.* EXERCISE 7 | Push Ups: 2 sets.## Day 3 | LEGS A* EXERCISE 1 | Alt. Reverse DB Lunges: 3 sets.* EXERCISE 2 | DB RDLs: 4 sets.* EXERCISE 3 | DB Goblet Squats: 4 sets.* EXERCISE 4 | DB Hip Thrusts: 4 sets.* EXERCISE 5 | DB Calf Raises: 6 sets.## Day 4 | REST DAY## Day 5 | PULL B* EXERCISE 1 | Cable Lat Pulldowns: 4 sets.* EXERCISE 2 | DB Alt. Gorilla Rows: 3 sets.* EXERCISE 3 | DB Hammer Curls: 3 sets.* EXERCISE 4 | DB Spider Curls: 2 sets.* EXERCISE 5 | DB Rows: 3 sets.* EXERCISE 6 | DB Bent-Over Rear Delt Flyes: 4 sets.* EXERCISE 7 | DB Shrugs: 3 sets.## Day 6 | PUSH B* EXERCISE 1 | DB Incline Bench Press: 4 sets.* EXERCISE 2 | Arnold Press: 3 sets.* EXERCISE 3 | Alternating DB Front Raises: 2 sets.* EXERCISE 4 | DB Side Lateral Raises: 3 sets.* EXERCISE 5 | DB Overhead Extensions: 3 sets.* EXERCISE 6 | DB Kickbacks: 2 sets.* EXERCISE 7 | Push Ups: 2 sets.## Day 7 | LEGS B* EXERCISE 1 | Alt. Reverse DB Lunges: 3 sets.* EXERCISE 2 | DB RDLs: 4 sets.* EXERCISE 3 | DB Goblet Squats: 4 sets.* EXERCISE 4 | DB Hip Thrusts: 4 sets.* EXERCISE 5 | DB Calf Raises: 6 sets.# Core Work:* EXERCISE 1 | Crunches: 3 sets.* EXERCISE 2 | Bicycle Crunches: 3 sets.* EXERCISE 3 | Double Crunches: 3 sets.* EXERCISE 4 | Leg Raises with Hip Lift: 3 sets.
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