WORKOUT 1 REPS 6-8
60 REPS OF ABS EVERY OTHER WORKOUT

DAY 1 BICEPS/CHEST/TRICEPS

1-2 sets of preacher curls 6-8 reps
1 set of EZB standing curls 6-8 reps
1 set of standing DB curls 6-8 reps
1 set of dumbell flat bench press 6-8 reps
1 set of dumbell incline bench press 6-8 reps
1 set of pec dec 6-8 reps
1 set of dips or decline bench press 6-8 reps
1-2 sets two arm pressdowns 6-8 reps
1 set of one arm reverse grp pressdowns 6-8 reps
1 set of close EZB pullover and close grp bench press

Day 2. QUADS/HAMS/CALVES

1-2 sets of squats 6-8 reps
1-2 sets of upright leg press 6-8 reps
1 set of two leg extentions 6-8 reps
1 set of one leg extentions 6-8 reps
1-4 sets of leg curls 6-8 reps
1 set of calf raises on leg press 6-8 reps.
1 set of donkey raises 6-8 reps
1 set of seated calf raise machine

Day 3. Off

Day 4. BACK/TRAPS/SHOULDERS
1 set of BB bent rows
1 set of wide grp pulldowns
1 set of close reverse grp pulldowns
1 set of seated cable rows
1 set of one arm standing cable rows
1 set of EZB upright rows
1 set of DB shrugs
1 set of BB shoulder presses
1 set of DB side laterals
1 set of DB bent laterals
1 set of DB upright rows

Day 5. Off

Day 6. Same as day 1

Day 7. Same as day 2

*THESE 1-2 SETS ARE DONE TO TOTAL FAILURE

High Intensity:
*NEGATIVES
*10 SECOND REPS
*POST REST PAUSE (RELAX THE MOVEMENT FOR 5-10 SECONDS AFTER A SET THEN CRANK OUT AS MANY MORE AS POSSIBLE UNTIL TOTAL FAILURE IS AGAIN REACHED)
*SUPERSETS
*DROP SETS
*21's