Johan's Training
Monday (Day 1)
Legs
Leg Extension
Squats
Leg Press
Hack Squats
Lunges
Calves
Sissy Squats
Standing Calves
Tuesday (Day 2)
Chest
Incline Dumbell Press
Dumbell Press
Pecks
Cross-over pulleys
Pull Over
Wednesday (Day 3)
Biceps/ Tricpes
Standing Barbell Curls
Preacher One Arm Curls
Standing Cable Curls
Hammer Curls
Press Downs
Reverse Tricep Curls
Kickbacks
Dips
Thursday (Day 4)
Back
Lat Pull Down
Barbell Rows
45 Degrees Lat pull down
Bent over dumbells
Deadlifts
1 Arm Rowing Forearms
Friday (Day 5)
Quads, Hamstrings & Calves
Shoulders and Hammies
