4 DAY WORKOUT SPLIT
2days wkout > 1day rest > 2days wkout > 1day rest > repeat

Hit extra abs with a home DVD as many nights as possible.

All resistance training followed by: 15 to 20 min of cardio.

Most exercises 3sets/8reps with some the last set a drop set
When using a last set as drop set:
Take last set to failure and drop 50% of weight to failure

Some exercises start with a light weight warm up of 16reps
Supersets of 3 exercises have 4 to 6 heavy reps per exercise

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DAY 1 CHEST & TRICEPS

Superset alternating sets between 2 exercises
Warm up light weight 1set/16reps 3 work sets/8 reps each
Last Set Drop Set (go to failure drop50 % weight to failure)
>>Incline Dumbbell Press Hammer Grip
>>Incline Cable Flies

Superset alternating sets between 2 exercises
3 work sets/8 reps each
>>Flat bench Dumbbell Press
>>Flat bench Cable Flies

Superset alternating sets between 2 exercises
3 work sets/8 reps each
>>Decline Pullover
>>Butterfly Machine

Superset alternating sets between 3 exercises
3heavy work sets/6 reps each
>>Seated Triceps Pushdown w/ Rope
>>Seated Triceps Ext w/Rope over head
>>Seated Bent-Over 2Arm Dumbbell Triceps Extension

Single Exercise
3 work sets/8 reps each
>>Incline Barbell Triceps Extensions

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DAY 2 SHOULDERS & BICEPS

Superset alternating sets between 2 exercises
Warm up light weight 1set/16reps 3 work sets/8 reps each
Last Set Drop Set (go to failure drop50 % weight to failure)
>>Seated Rocky Press
>>Seated Side Lateral Raise

Superset alternating sets between 2 exercises
3 work sets/8 reps each
Last Set Drop Set (go to failure drop50 % weight to failure)
>>Front 2-Arm Cable Raise between legs w/ EZ bar attachment
>>Reverse Butterfly Machine for Rear Dealt

Superset alternating sets between 2 exercises
3 work sets/8 reps each
>>Bent-Over Low-Pulley Side Lateral
>>Leaning One-Arm Side Laterals

Single Exercise
3 work sets/8 reps each
Last Set Drop Set (go to failure drop50 % weight to failure)
>>Incline Hammer Curls

Superset alternating sets between 2 exercises
3 work sets/8 reps each
>>EZ-Bar Close Grip Curls Over Preacher Bench
>>One-Arm Dumbbell Over Preacher Bench

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REST DAY

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DAY 3 BACK & TRAPS & ABS

Single Exercise
Warm up light weight 1set/16reps 3 work sets/8 reps each
Last Set Drop Set (go to failure drop50 % weight to failure)
>>Wide-Grip Lateral Pull Down

Single Exercise
3 work sets/8 reps each
>>Barbell Dead Lift

Single Exercise
3 work sets/8 reps each
Last Set Drop Set (go to failure drop50 % weight to failure)
>>V-Bar Underhand Grip Seated Cable Pulley Row

Superset alternating sets between 3 exercises
3heavy work sets/4 reps each
>>Wide Grip Row Machine
>>Inner Grip Row Machine
>>Upper Grip Underhand Row Machine

Single Exercise
3 heavy work sets/10 reps each
>>Dumbbell Shrugs

Superset alternating sets between 3 exercises
3 heavy work sets/10 reps each
>>Seated Cable Crunches with Rope Attachment
>>Side Cable Pulls Waist Twist
>>Reverse Decline Leg Raise Weighted

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DAY 4 LEGS (Hams, Quads, Calves & Glutes)

Single Exercise
Warm up light weight 1set/16reps 3 work sets/8 reps each
>>Smith Machine Duck Squats to a Low Bench

Superset alternating sets between 2 exercises
1st set 12 leg reps/25 calves reps > 2set 10/20 > 3set 8/16
Progressively heavier sets
>>Leg Press
>>Calves Press on Leg Press Machine

Single Exercise
3 work sets/8 reps each
>>Straight Leg Dead Lift

Superset alternating sets between 2 exercises
3 work sets/8 reps each
>>One Leg – Leg Extensions
>>One Leg – Standing Leg Curls

Single Exercise
3 work sets/15 reps each
>>Thigh Abductor Leaning Forward for Glutes

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REST DAY

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START DAY 1 AGAIN