Monday- Chest

Barbell Bench Press: 6 sets x 20, 15, 12, 10, 8, 6

Incline Dumbbell Press: 4 sets x 15, 12, 10, 8

Incline Dumbbell Flyes: 4 sets x 15, 12, 10, 10

1 by 1 Hammer Strength Wide-Grip Chest Press: 4 sets x 15, 12, 10, 8

SUPERSET w/ Pec Deck: 4 set x 20, 20, 20, 20

Tuesday- Back

Pull-Ups - 4 sets x 15

Compound Movement 1: Bent over barbell rows- 4 sets x 15, 12, 10, 8 (focus on form and feel, not weight)

Compound Movement 2: T-Bar Rows - 4 sets x 15, 12, 10, 8

Isolation Movement 1: One Arm Dumbbell Rows - 4 sets x 15, 12, 10, 8

Isolation Movement 2: Lat Pulldown (Reverse Grip) - 3 sets x 15, 12, 10

Isolation Movement 3: V-Bar pulldowns: 3 sets x 15, 12, 10 (slow contraction, control the weight)

Finish with a superset, such as:

Stability Ball over face Dumbbell Pullovers: 3 sets x 15, 12, 10

SUPERSET/with Cable Crunches: 3 sets x 25, 25, 25 (focus on flaring lats and keeping midsection tight)

Wednesday- Shoulders

Dumbbell Shoulder Press: 20, 15, 12, 10, 8 (Increasing weight)

Starting off with some traditional Dumbbell Shoulder Presses at varied reps to get the blood flowing

Barbell Upright Rows: 15, 15, 15, 15 (Increase weight each set, if you fall short of the reps pause and continue)

These are killer as you climb in weight. You will definitely feel these.

Now its time to pick up the pace!

Rack Lateral Raises: Grab a lighter weight get 10, increase 5-10 lbs get another 10 reps, go up again 5-10lbs for another 10. Then repeat back down to the starting weight. Total of 50 reps (Repeat this for 3 total sets)

Those suck right? Moving on!

Seated Bent Over Rear Flyes: 15, 12, 10, 8 (Increasing weight)

Superset these with.... Seated Front Raises: 15, 12, 10, 8 (Increasing weight)

Tired? Lets finish em off!

Smith Machine Shoulder Press: Set your phone, stop watch or timer to 2:00 minutes. Get as many reps as you can in the 2 minute time period. Go for 3 sets (Use a moderate weight and get as many reps as possible. Pause briefly during the 2 minutes when needed)

Thursday- Arms (bi's & tri's)

Alternating Dumbbell Curls - 4 sets x 15, 12, 10, 8

SUPERSET w/ Overhead Dumbbell Triceps Extensions - 4 sets x 15, 12, 10, 8

EZ Bar curls - 4 sets x 15, 12, 10, 8

SUPERSET w/ Skull Crushers - 4 sets x 15, 12, 10, 8

Cable Curls - 3 sets x 20, 15, 12

SUPERSET w/ Cable Pushdowns - 3 sets x 20, 15, 12

One Arm Preacher Curls - 3 sets x 15, 12, 10

SUPERSET w/ One Arm Triceps Pull-downs - 3 sets x 15, 12,

Friday- Legs & Traps

Barbell Squats: 20, 15, 12, 10, 10, 10, 10 (increasing weight)

Hit Squats right out of the gate. Be sure to go 90 degrees or below to achieve the full benefits of the movement. Increasing weight from set to set.

Dumbbell Lunges: 15, 15, 15 (reps done on each leg, total of 30 reps per set)

SUPERSET these with...Stiff Leg/Romanian Deadlifts: 10, 10, 10 (heavy, increasing weight)

Hit this superset as fast as possible.

Leg Extensions: 12, 12, 12 (pause at the top of each rep, increasing weight)

SUPERSET these with...Leg Curls: 12, 12, 12 (count out a 5 second negative on each rep)

Now the legs should be pretty fatiqued, so were done right? Not quite...

Leg Press: 75 (as many sets as it takes, moderate weight shouldn't be easy what so ever)

Finish up with an intense giant set on the Leg Press. Do not decrease weight and get the full 75 reps. I don't care if it takes 4 sets or 10 sets, finish the workout!

TRAPS:

Behind the Neck Smith Machine Shrugs: 4 sets x 20, 20, 20, 20 (Increasing weight each set, but NOT TOO HEAVY! It is more important to control the weight.)

Reverse Pec Deck: 4 sets x 20, 15, 12, 12 (Same as above, increase weight but not too heavy. Focus on controlling the weight and feeling the exercise)

Barbell Shrugs: 1 Dropset x 30, 20, 10 (Drop weight after each individual rep count. This is to be done as one dropset, no rest)