DFP TRAINING

Arms and Shoulders
Rope Tricep Extension 15 - 20 Reps x 5 
Cable Bar Bicep Curl 15 - 20 Reps x 5
Chins Sets Until Failure 5 
Dips Sets Until Failure 5
Seated DB Lateral Raise 10 - 15 Reps x 5
Cable Straight Bar Upright Row 
​10 - 15 Reps x 5

Chest
Incline Smith Bench Press
​10 - 15 Reps x 5
DB Press 10 - 15 Reps x 5
Cable Flys 15 - 20 Reps x 5
Seated Machine Press
​15 - 20 Reps x 5
2 Sets Of Pushups To Failure

Leg Day
Smithmachine Front Squats
10 - 15 Reps x 5 
Leg Extension 
15 - 20 Reps x 5
Hamstring Curl Machine
15 - 20 Reps x 5
​Calf Raises
​15 - 20 x 5

Back
Wide Grips Chins 5 Sets Until Failure
Cable V Bar Bent Over Row
10 - 15 Reps x 5
Close Grip Pull Downs
10 - 15 x 5
Reverse Dumbbell Flys 
10 - 15 x 5
Hyper Extension 
5 Sets Until Failure 
​