Day 1

Bi's/Tri's/Calves

21's- EZ-Curl Bar
3 sets

DB Curls
4 sets 10x One arm at a time

DB Hammer Curls
3 sets 10x One arm at a time

Tricep Rope Extensions
3 sets 12x
1 set 8x

Laying Down Nose Breakers
4 sets 12x

One Arm Cable Extensions
2 sets 15x

Standing Calve Raises
4 sets 20x

Just Keep in mind that the weights are low but keep
a very slow and controlled motion during each exercise.

Join now to access the full 7 days workout plan.

Day 2 - Back

Day 3 - Rest

Day 4 - Chest/Calves

Day 5 - Legs

Day 6 - Rest

Day 7 - Traps/Shoulders

See Nutrition Diet