Monday: Legs
4 laps walking lunges no stopping
4 x 10 Leg extensions
4 x 10 One legged squat
4 x 10 Manual Leg curls
4 x 10 WS D-bell squat
3 x 15 Abductor machine
3 x WS D-bell straight leg dead lifts
1 x 100 NS Leg press
Tuesday: Shoulders
4 x 10 Full range laterals
4 x 6 Behind neck press
3 x 15 Up-n-backs
4 x 10 Upright rows
4 x 6 Pronated rotated press
3 x 10 Front plate raises
4 x 6 Candlestick front raise/plate push combo
Wednesday: Back
4 x 10 One arm rows
4 x 10 One arm Alt d-bell dead lifts or Kettle Bells
4 x 15 Hyper extension
4 x 10 NG Pull downs
4 x 15 Bent over pull downs
3 x 15 Stead pull downs at cable cross over machine
Thursday: Arms
6 x 10,10, 6,6,3,3 CG bench
4 x 15 Skull crushers
4 x 10 Bar dips
4 x 15 NG pushdowns
4 x 6 One arm kick backs
4 x 10 Sissy bar curls
4 x 6 Straight bar curls
3 x 15, 45 degree incline bench supinated curls
3 x 15 Lying sissy bar cable curls
Friday: Chest
4 x 10, 10,6,6 Heavy incline d-bell press superset
4 x 12 tot. Lateral push-ups on step
3 x 15 Incline press outs
4 x 10 Cable cross overs
4 x 15 Pullovers superset
4 x 6 Pop push-ups
3 x 40 foot plate drags
