Build Muscle Like a Pro

International Cover Model Sami Eskelin

Monday: Chest

• Incline Bench Press 5 x 10-15
• Dumbbell Fly’s 5 x 10-15
• Dumbbell Press 5 x 10-15
• Barbell Front Chest Raises 5 x 10-15
• Cable Chest Fly’s 5 x 10-15

Addition: After each set I add a lighter adaptation of the exercise or a pushup of some kind

Tuesday: Legs

• Raw Squats 8 x 10-15. After each set, 10-15 Deep Squat Jumps
• Single Leg Press 6 10-15
• Straight Leg Deadlift 6 x 10-15
• Lying Leg Curl 6 x 10-15
• Walking Lunges 6 x 30

Wednesday: Biceps/Triceps

• Tricep Press 6 x 10-15
• Incline DB Bicep Curl 6 x 10-15
• Cable Tricep Extensions 6 x 10-15
• Preacher Curls 6 x 10-15
• Dips 5 x 20
• Cross Cable Bicep Curl 6 x 10-15

Thursday: Back

• Dumbbell Rows 6 x 10-15
• Lat Pulldown 6 x 10-15
• Alternating Grip Cable Row 6 x 10-15
• Shrugs 5 x 10-15
• Rear Delt Raises 6 x 10-15
• Alternating Grip Pull Ups 3 x 20
• Alternating Grip Chin Ups 3 x 20

Friday: Shoulders

• Military Press 6 x 10-15
• Upright Barbell Row 6 x 10-15
• Alternating Grip Lateral Raise 6-10-15
• Seated DB Military Press 6 10-15
• Front Cable Lateral Raise 6 x 10-15

Addition: After each set I add a lighter adaptation of that specific exercise

Saturday: Powerlifting/Functional Exercises

• Front Squats
• Shoulder Press
• Jump Pushups
• Pull Ups (Explosive)

Sunday: Rest Day

• Light Cardio — Mountain Hiking, Swimming etc

Article from http://www.simplyshredded.com