Harrison Twins

Monday: Chest and Back

Flat bench Dumbbell press: 4 sets x 8-10 reps

Incline Barbell press: 4 sets x 8-10 reps 

Cable Fly’s: 4 sets x 8-10 reps 

Incline dumbbell fly’s: 4 sets x 8-10 reps 

Peck Deck: 4 sets x 8-10 reps 

Deadlifts: 4 sets x 8 reps 

T-bar row: 4 sets x 8 reps 

Lat pull down: 4 sets x 8-10 reps 

Hammer strength high row: 4 sets x 8 reps 

Hammer strength low row: 4 sets x 8 reps 

Tuesday: Abs

Decline Crunches: 4 sets x until failure
Lying leg raises: 4 sets x until failure
Cross body crunch: 4 sets x until failure
Decline oblique crunch: 4 sets x until failure

Wednesday: Legs

Squats: 4 sets x 10 reps 
Leg press: 6 sets x 8-10 reps 
Quad extension: 4 sets x 8-10 reps  
Hamstring Curl: 4 sets x 8-10 reps 
Barbell Walking lunges: 3 sets x 50 metres  
Calf raises: 3 sets x 8 reps 

Thursday: Rest day

Friday: Shoulders

Dumbbell shoulder press: 4 sets x 8 reps 
Seated Barbell press: 4 sets x 8-10 reps 
Seated lateral raises: 4 sets x 8-10 reps 
Seated barbell front raises: 4 sets x 8-10 reps 
Reverse fly’s: 4 sets x 8 reps 
Shrugs: 3 sets x 20 reps 

Sarturday: Arms

EZ bar 21’s: 3 sets x 21 reps 
Barbell Bicep Curls: 4 sets x 8 reps 
Seated Hammer Curls: 4 sets x 8-10 reps 
Cable Preacher curls: 4 sets x 8-10 reps 
Tricep pushdowns: 4 sets x 8-10 reps 
Skull Crushers: 4 sets x 8-10 reps 
Cable Incline Tricep extensions: 4 sets x 8-10 reps 

Sunday: Rest