Monday - Shoulders:

Dumbbell Presses - 4 sets 8 to 12 reps
Lateral Raises - 4 sets 8 to 12 reps
Front Dumbbell Raises - 4 sets 8 to 12 reps
Barbell Upright Rows - 4 sets 8 to 12 reps
Dumbbell Shrugs - 4 sets 8 to 10 reps


Tuesday - Chest:


Barbell Bench Press - 4 sets 8 to 12 reps
Incline Dumbbell Press - 4 sets 8 to 12 reps
Decline Barbell Press - 4 sets 8 to 12 reps
Pec Deck Flies - 4 sets 8 to 12 reps
Cable Crossovers - 4 sets 8 to 12 reps


Wednesday - Back:


Deadlifts - 4 sets 6 to 10 reps
Wide Grip Pull Downs - 4 sets 8 to 12 reps
Bent-Over Barbell Row - 4 sets 8 to 12 reps
Seated Rows - 4 sets 8 to 12 reps
Weighted Pull-Ups 4 sets 6 to 8 reps
Leg Curls - 4 sets 8 to 12 reps
Seated Calf Raises - 150 to 100 reps



Thursday - day off


One Arm Pull Downs - 4 sets 8 to 12 reps
Weighted Dips - 4 sets 8 to 10 reps
Close-Grip Bench-press - 4 sets 8 to 12 reps
Triceps Dumbbell Kickbacks - 4 sets 8 to 12 reps
Triceps Pushdown w/Rope Attachment - 4 sets 8 to 12 reps




Friday - Biceps

Barbell Curls - 4 sets 8 to 12 reps
Incline Dumbbell Curls - 4 sets 8 to 12 reps
Seated Machine Preacher Curls - 4 sets 8 to 12 reps


- Tricep

One Arm Pull Downs - 4 sets 8 to 12 reps
Close-Grip Bench-press - 4 sets 8 to 12 reps
Triceps Pushdown w/Rope Attachment - 4 sets 8 to 12 reps



Saturday - Legs:


Squats - 4 sets 8 to 12 reps
Leg Extensions - 4 sets 12 to 20 reps
Leg Presses - 4 sets 12 to 20 reps
Lunges - 4 sets 12 to 20 reps
Seated Calf Raises - 150 to 200 reps


Sunday - day off