Monday: Back/Biceps
Chin Ups (Wide Grip) 4×12
Chin Ups (Normal Grip) 4×10
Row Machine 4×12
T-Bar Rows 4×12
Dumbbell Curls 6×12
EZ Bar Curls 4×12
Straight Bar Cable Curls 4×12
Tuesday: Hamstrings/Calves
Lying Leg Curls 4×12
Seated Leg Curls 4×12
Deadlifts 4×10-15
Seated Calf Raises 8×20
Standing Calf Raises (Smith Machine) 6×20
Wednesday: Triceps/Shoulders
Standing Dumbbell Tricep Extensions 6×12
Skull Crushers EZ Bar 4 X 12
Rope Overhead Cable Extensions 4×12
Military Press 4×10
Dumbbell Shoulder Press 3×10
Upright Rows with EZ Bar 4×12
Side Lateral Raises 4×10
Thursday: Rest
Off
Friday: Legs
Lunges 4×12
Good Mornings 6×20
Leg Press (Single Leg) 4×15 (Each Leg)
Squats 4×12
Saturday: Abs
Hanging Knee Raises 4×12
Crunches 4×20
Crunch Machine 4×12
Crunches On Ball 4×20
Sunday: Rest
