Monday: Legs
5 X 15 Leg Extensions
5 X 20 Shoulder Width Leg Press
5 X 15 Switch (Jump) Lunges
4 X 15 Narrow Stance Squats
4 X 10 Walking Lunges
Tuesday: Shoulders/Triceps
4 X 10 Shoulder Press
4 X 10 Barbell Press
4 X 10 Rear Lateral Raises
3 X 8 Arnold Press
3 X 8 Lateral Raises
3 X 15 Rope Pushdowns
3 X 10 DB Skull Crushers
3 X 15 DB Kick Backs
Wednesday: Back/Biceps
6 X 8 Pull Downs
6 X 8 Seated Cable Rows
4 X 12 Barbell Rows
4 X 12 One Arm Pull Downs
5 X 15 Hyperextensions
5 X 15 Supermans
4 X 8 Preacher Curls
4 X 12 Seated DB Curls
4 X 15 Incline DB Curls
Thursday: Legs
5 X 15 Leg Curls
5 X 12 Squats
5 X 12 Weighted Step Ups On Bench
5 X 12 Seated Leg Curls
5 X 12 Stiff Legged Deadlifts
Friday: Chest/Shoulders/Legs
5 X 12 Pullovers
5 X 12 Incline Chest Press
8 X 8 Side Lateral Raises
5 X 15 Leg Press
5 X 12 Walking Pump Lunges
5 X 15 Cable Squats
4 X 20 Hyperextensions
Saturday: Off
Rest day
Sunday: Off
