Ole Reliable (1)

Day 1
Bench 
Incline Press 3 sets
Tricep movement 1 4 sets
Row 3 Sets
Rear Delt 4 Sets
Tricep movement 2 3 sets
Biceps 3 Sets

Day 2
Squat
Hamstring Curl 1 4 Sets
Hamstring Curl 2 4 Sets
Abductors 3 Sets
Calve Raises 5 Sets

Day 3
OHP
Pull Down 4 Sets
Shoulder Press 4 Sets
Lateral Raises 4 Sets
Chest Flys 6 Sets
Biceps 3 Sets



Day 4
Deadlift
Row 1 4 Sets 
Pull down 1 4 Sets
Rear Delt movement 1 3 Sets
Pull Down 2 3 Sets
Rear Delt Movement 2 3 Sets
Row 2 3 Sets 

Day 5
Bench 
Bicep movement 1 4 Sets
Tricep movement 1 4 sets
Bicep Movement 2 3 Sets
Tricep Movement 2 3 Sets
Bicep Movement 3 2 Sets
Tricep Movement 3 2 Sets

Day 6
Squat
Squat Machine 1 3 Sets
Quad Extensions 4 Sets
Adductors 3 Sets
Calves 4 Sets

Day 1
Bench 
Incline Press 4 sets
Tricep movement 1 4 sets
Row 4 Sets
Rear Delt 4 Sets
Tricep movement 2 3 sets
Biceps 3 Sets

Day 2
Squat
RDL 2 Sets
Hamstring Curl 1 4 Sets
Hamstring Curl 2 4 Sets
Abductors 3 Sets
Calve Raises 5 Sets

Day 3
OHP
Pull Down 5 Sets
Shoulder Press 4 Sets
Lateral Raises 4 Sets
Chest Flys 6 Sets
Biceps 5 Sets



Day 4
Deadlift
Row 1 4 Sets 
Pull down 1 4 Sets
Rear Delt movement 1 3 Sets
Pull Down 2 3 Sets
Rear Delt Movement 2 3 Sets
Row 2 3 Sets 

Day 5
Bench 
Bicep movement 1 4 Sets
Tricep movement 1 4 sets
Bicep Movement 2 3 Sets
Tricep Movement 2 3 Sets
Bicep Movement 3 2 Sets
Tricep Movement 3 2 Sets

Day 6
Squat
Squat Machine 1 3 Sets
Quad Extensions 4 Sets
Squat Machine 2 2 Sets
Adductors 3 Sets
Calves 4 Sets


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