Chest -

• Incline Bench Dumbbell Press: 3 sets of 8-12 reps
• Incline Machine Press: 3 sets of 8-12 reps
• Flat Bench Dumbbell Press: 3 sets of 8-12 reps
• Cable Crossover: 3 sets of 10-15 reps


Back -

• Bent Over Two Dumbbell Row: 3 Sets Of 8-12 Reps
• Reverse Grip Bent Over Row: 3 Sets Of 6-8 Reps
• Close Grip Front Lat Pull-Down: 3 Sets Of 12 Reps
• Dumbbell Shrug: 3 Sets Of 8-12 Reps
• Stiff-Legged Good Morning: 3 Sets Of 12-15 Reps
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Delts -

• One Arm Side Laterals: 3 sets of 8 reps (3 second hold at top)
• Military Press: 3 sets of 6-8 reps
• Reverse Flyes: 3 sets of 12 reps
• Side Lateral Raises: 3 sets of 15 reps


Ab's -

• Cable Crunches: 3 sets of 8-12 reps (30-45 seconds of rest)
• Side Bends: 3 sets of 12 reps (30 seconds of rest)
• Crunches: 3 sets of 12 reps (30 seconds of rest)
• Leg Raises: 3 sets of 12-15 reps (45 seconds of rest)
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Mid-week - Off
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Arms -

• Barbell Curls: 3 sets of 4-6 reps
• Close Grip Bench Press: 3 sets of 4-6 reps
• Incline Dumbbell Curls: 2 sets of 8-12 reps
• Lying Triceps Extensions: 2 sets of 8-12 reps
• Machine Preacher Curls: 2 sets of 15-20 reps
• Reverse Grip Triceps Pushdowns: 2 sets of 15-20 reps
• Seated Palms Up Barbell Wrist Curls: 2 sets of 50 reps
• Seated Palms Down Barbell Wrist Curls: 2 sets of 50 reps
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Legs -

• Barbell Full Squats: 4 Sets Of 4-6 Reps
• Dumbbell Lunge: 4 Sets Of 12 Reps Each Leg
• Leg Press: 3 Sets Of 12-15 Reps
• Lying Leg Curl: 3 Sets Of 12 Reps
• Leg Extensions: 3 Sets Of 20 Reps
• Standing Calf Raises: 4 Sets Of 12 Reps