2 sets, 7-11 reps starting in June
Monday
Flat Dumbell Press
V bar tricep pressdowns
Incline dumbell press
Flat bench lying tricep extensions
Dips
Decline dumbell press
Cable crossovers
Dumbell wrist curls
Dumbell wrist extensions

Tuesday
Deadlifts
Cable pulldowns
Barbell rows
One-arm dumbell rows
Close grip pulldowns
Seated cable rows
Seated dumbell curls
EZ bar preacher curls
Incline curls

Wednesday
Squats
Seated leg curls
Leg Press
Lying leg curls
Dumbbell lunges
Leg extensions
Leg adductions
Leg abductions

Thurday
Seated Dumbbell Press
Machine press
Dumbbell side-laterals
Seated Bent-Over Rear Delt Raise
Barbell upright rows
Dumbbell shrugs
Machine calf raises
Seated Calf raises
Calf Press

FRI- 20 min. cardio & Abs
SAT- 20 min. cardio
SUN- 20 min. cardio

Weeks 4-8


Monday
Pushups
Triceps Pushdown straight small bar
Incline Dumbbell Flyes
Lying Close-Grip Barbell Triceps Extension Behind The Head
Dips
Decline Dumbbell Flyes
Cable Crossover
Standing Palms-Up Barbell Behind The Back Wrist Curl
Dumbbell standing twists

Tuesday
Deadlifts
Pulldowns
Barbell rows
One-arm dumbbell rows
Close-Grip pulldowns
Seated cable rows
Hammer curls
EZ bar standing curls
Incline curls

Wednesday
Squats
Lying leg curls
Leg Press
Leg extensions
Dumbbell lunges
Leg extensions
Leg adductions
Leg abductions

Thursday
Standing Military press
Front Two-Dumbbell Raise
Dumbbell side-laterals
Reverse Flyes
Barbell upright rows
Barbell Shrug
Seated Calf raises
Calf Press
Toe Raises

FRI-off (working)
SAT-off (working) abs
SUN-off (working)